Nuts, coconut water (liquid from coconuts)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 2.4 MG | 3% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.1 MG | 1% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.0 MG | 2% | |
| Folate, total | 3 UG | 1% | |
| Choline, total | 1.1 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 24 MG | 2% | |
| Iron, Fe | 0.3 MG | 2% | |
| Magnesium, Mg | 25 MG | 6% | |
| Phosphorus, P | 20 MG | 2% | |
| Potassium, K | 250 MG | 5% | |
| Sodium, Na | 105 MG | 5% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 1 UG | 2% |
Nutrition Highlights
- Very low in calories (19 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
About Nuts, coconut water (liquid from coconuts)
This tropical liquid is the clear, slightly sweet juice found inside young green coconuts. It's naturally low in calories and fat, making it a light, refreshing beverage that's especially popular in warm climates. Unlike coconut milk, which is extracted from the meat of mature coconuts, this liquid is naturally occurring and rich in electrolytes like potassium, sodium, and magnesium. These minerals make it a popular choice for rehydration after exercise or during hot weather, and it's often marketed as a natural alternative to sports drinks.
In cooking, it's used in both sweet and savory dishes, from smoothies and cocktails to soups and rice-based recipes, where it adds a subtle tropical flavor without heaviness. Some people also use it as a base for chia puddings or frozen desserts. While it's hydrating and contains small amounts of vitamins and minerals, it's still relatively low in protein and fiber, so it's best enjoyed as part of a balanced diet rather than a primary source of nutrition. Its mild taste and versatility make it a favorite for those looking to add a hint of the tropics to their meals or drinks without adding significant calories or fat.
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