Nutrients in 100 calories of Coconut Water

Coconut Water (liquid From Coconuts).

raw fresh

Weight per 100 Calories

Coconut Water

526g

Coconut Water (liquid From Coconuts) has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

76%

100 kcal ▼

Macro Nutrients

Coconut Water

Energy100 kcal

3.45%

Coconut Water (liquid From Coconuts) have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.05 g

1.1%

Coconut Water (liquid From Coconuts) have 1.0526315789474 g of Fat per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.93 g

2.9%

Coconut Water (liquid From Coconuts) have 0.92631578947368 g of Saturated Fat per 100 calories, which is 2.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Coconut Water (liquid From Coconuts) have 0 g of Omega 3 per 100 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.011 g

0.062%

Coconut Water (liquid From Coconuts) have 0.010526315789474 g of Omega 6 per 100 calories, which is 0.062% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Coconut Water (liquid From Coconuts) have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19.5 g

15%

Coconut Water (liquid From Coconuts) have 19.526315789474 g of Carbohydrate per 100 calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.7 g

19%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Coconut Water (liquid From Coconuts) have 13.736842105263 g of Sugars per 100 calories, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber5.8 g

15.2%

Coconut Water (liquid From Coconuts) have 5.7894736842105 g of Fiber per 100 calories, which is 15.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.8 g

6.77%

Coconut Water (liquid From Coconuts) have 3.7894736842105 g of Protein per 100 calories, which is 6.77% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Coconut Water

Vitamin A0 μg

RAE, retinol activity equivalents

Coconut Water (liquid From Coconuts) have 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13%

Thiamine

Coconut Water (liquid From Coconuts) have 0.15789473684211 mg of Vitamin B1 per 100 calories, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Coconut Water (liquid From Coconuts) have 0.3 mg of Vitamin B2 per 100 calories, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.42 mg

2.63%

Niacin, nicotinic acid, niacinamide

Coconut Water (liquid From Coconuts) have 0.42105263157895 mg of Vitamin B3 per 100 calories, which is 2.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.23 mg

4.53%

Pantothenic acid

Coconut Water (liquid From Coconuts) have 0.22631578947368 mg of Vitamin B5 per 100 calories, which is 4.53% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13%

Pyridoxine

Coconut Water (liquid From Coconuts) have 0.16842105263158 mg of Vitamin B6 per 100 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B915.8 μg

3.95%

Folates and Folic Acid

Coconut Water (liquid From Coconuts) have 15.789473684211 μg of Vitamin B9 per 100 calories, which is 3.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Coconut Water (liquid From Coconuts) have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C12.6 mg

14%

Ascorbic acid

Coconut Water (liquid From Coconuts) have 12.631578947368 mg of Vitamin C per 100 calories, which is 14% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Coconut Water (liquid From Coconuts) have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0 mg

Tocopherols and Tocotrienols

Coconut Water (liquid From Coconuts) have 0 mg of Vitamin E per 100 calories, which is 0% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Coconut Water (liquid From Coconuts) have 0 μg of Vitamin K per 100 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Coconut Water

Calcium126 mg

12.6%

Coconut Water (liquid From Coconuts) have 126.31578947368 mg of Calcium per 100 calories, which is 12.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23.4%

Coconut Water (liquid From Coconuts) have 0.21052631578947 mg of Copper per 100 calories, which is 23.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.53 mg

19%

Coconut Water (liquid From Coconuts) have 1.5263157894737 mg of Iron per 100 calories, which is 19% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium132 mg

31.3%

Coconut Water (liquid From Coconuts) have 131.57894736842 mg of Magnesium per 100 calories, which is 31.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.75 mg

32.5%

Coconut Water (liquid From Coconuts) have 0.74736842105263 mg of Manganese per 100 calories, which is 32.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus105 mg

15%

Coconut Water (liquid From Coconuts) have 105.26315789474 mg of Phosphorus per 100 calories, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1316 mg

38.7%

Coconut Water (liquid From Coconuts) have 1315.7894736842 mg of Potassium per 100 calories, which is 38.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.26 μg

9.57%

Coconut Water (liquid From Coconuts) have 5.2631578947368 μg of Selenium per 100 calories, which is 9.57% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium553 mg

37%

Coconut Water (liquid From Coconuts) have 552.63157894737 mg of Sodium per 100 calories, which is 37% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.53 mg

4.8%

Coconut Water (liquid From Coconuts) have 0.52631578947368 mg of Zinc per 100 calories, which is 4.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water500 g

13.5%

Coconut Water (liquid From Coconuts) have 499.94736842105 g of Water per 100 calories, which is 13.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Coconut Water (liquid From Coconuts):

100 calories of Coconut Water is an excellent source of Vitamin B2.
It has a good amount of Vitamin B1, Vitamin B6 and Vitamin C.
It also has some Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K.

Minerals in 100 calories of Coconut Water (liquid From Coconuts):

100 calories of Coconut Water is an excellent source of Copper, Magnesium, Manganese, Potassium and Sodium.
It has a good amount of Calcium, Iron, Phosphorus and Selenium.
It also has some Zinc.

Macronutrients in 100 calories of Coconut Water (liquid From Coconuts):

100 calories of Coconut Water has a good amount of Carbohydrate, Sugars and Fiber.
It has some Saturated Fat and Protein.
While 100 calories of product has trace amounts of Fat, it has no Omega 3 and Omega 6.

Compare Coconut Water (liquid From Coconuts) with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Coconut Water

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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