Nuts Coconut Water (liquid from Coconuts)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Nuts, coconut water (liquid from coconuts)
Nut and Seed Products
Macronutrients distribute relatively evenly across protein (0.7g), fat (0.2g), and carbohydrates (3.7g) per 100g. At just 19 calories per 100g, Nuts Coconut Water (liquid from Coconuts) is one of the lowest-calorie options available. Sodium is modest at 105mg per 100g, well within limits for heart-healthy eating patterns. The micronutrient profile is relatively narrow, with Nuts Coconut Water (liquid from Coconuts) valued primarily for its macronutrient contribution. Composed of 95% water by weight, Nuts Coconut Water (liquid from Coconuts) also contributes to daily hydration.
Calorie Distribution
- Protein15%0.72 g
- Fat9%0.2 g
- Carbs76%3.7 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 95.0 | G |
| Energy | 19.0 | KCAL |
| Protein | 0.72 | G |
| Total lipid (fat) | 0.20 | G |
| Carbohydrate, by difference | 3.7 | G |
| Fiber, total dietary | 1.1 | G |
| Total Sugars | 2.6 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 2.4 | MG |
| Thiamin | 0.03 | MG |
| Riboflavin | 0.06 | MG |
| Niacin | 0.08 | MG |
| Vitamin B-6 | 0.03 | MG |
| Folate, total | 3.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin E (alpha-tocopherol) | 0 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 0 | UG |
| Calcium, Ca | 24.0 | MG |
| Iron, Fe | 0.29 | MG |
| Magnesium, Mg | 25.0 | MG |
| Phosphorus, P | 20.0 | MG |
| Potassium, K | 250 | MG |
| Sodium, Na | 105 | MG |
| Zinc, Zn | 0.10 | MG |
| Copper, Cu | 0.04 | MG |
| Manganese, Mn | 0.14 | MG |
| Selenium, Se | 1.0 | UG |
| Energy | 79.0 | kJ |
| Ash | 0.39 | G |
| Pantothenic acid | 0.04 | MG |
| Folic acid | 0 | UG |
| Folate, food | 3.0 | UG |
| Folate, DFE | 3.0 | UG |
| Choline, total | 1.1 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.18 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0.001 | G |
| SFA 8:0 | 0.01 | G |
| SFA 10:0 | 0.01 | G |
| SFA 12:0 | 0.09 | G |
| SFA 14:0 | 0.04 | G |
| SFA 16:0 | 0.02 | G |
| SFA 18:0 | 0.01 | G |
| Fatty acids, total monounsaturated | 0.008 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.008 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.002 | G |
| PUFA 18:2 | 0.002 | G |
| PUFA 18:3 | 0 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Tryptophan | 0.008 | G |
| Threonine | 0.03 | G |
| Isoleucine | 0.03 | G |
| Leucine | 0.05 | G |
| Lysine | 0.03 | G |
| Methionine | 0.01 | G |
| Cystine | 0.01 | G |
| Phenylalanine | 0.04 | G |
| Tyrosine | 0.02 | G |
| Valine | 0.04 | G |
| Arginine | 0.12 | G |
| Histidine | 0.02 | G |
| Alanine | 0.04 | G |
| Aspartic acid | 0.07 | G |
| Glutamic acid | 0.17 | G |
| Glycine | 0.03 | G |
| Proline | 0.03 | G |
| Serine | 0.04 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| tbsp (15g) | 3 | 0.1g | 0g | 0.6g |
| coconut yields (206g) | 39 | 1.5g | 0.4g | 7.6g |
| cup (240g) | 46 | 1.7g | 0.5g | 8.9g |
Scaled from Nuts Coconut Water (liquid from Coconuts)'s per-100g values using USDA portion data.
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Nutritional Profile Summary
Nuts Coconut Water (liquid from Coconuts) has a limited micronutrient profile per 100 g among the key vitamins and minerals tracked. Its primary nutritional value comes from its macronutrient composition.
- Calories: 19 kcal per 100 g
- Protein: 0.7 g per 100 g
- Total Fat: 0.2 g per 100 g
- Carbohydrate: 3.7 g per 100 g
- Fiber: 1.1 g per 100 g
Dietary Considerations
Nuts Coconut Water (liquid from Coconuts) is naturally low in sodium at 105mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
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Nutrition Facts
Serving Size 100g
* 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170174.
View on USDA FoodData Central →