Nutrients, Calories, Benefits of Coconut Water

Published on: 01/06/2022

Calories in Coconut Water

Coconut Water contains 19 kCal calories per 100g serving. The reference value of daily consumption of Coconut Water for adults is 19 kCal.

The following foods have approximately equal amount of calories:

Beans, canned, liquid-free contents (20kCal)
Beans, canned, without salt, contents without liquid (20kCal)
Beans, green, canned, liquid-free contents (21kCal)
Pinto beans (variegated), ripe sprouted seeds, boiled, with salt (20kCal)
Mash (mung beans), sprouted, boiled, without salt (21kCal)
Mash (mung beans) sprouted seeds, boiled, with salt (19kCal)
Tomato juice (18kCal)
Cranberry juice cocktail, bottled, low-calorie, with calcium, saccharin and corn sweetener (19kCal)
Cranberry-apple juice-drink, low-calorie, with ext. vitamin C (19kCal)
Carbonated drink, with reduced content. sugar, cola, with caffeine and sweeteners (20kCal)

Carbohydrates in Coconut Water

Coconut Water have 2.61 g of carbohydrate per 100g serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover. Carbohydrates are also important for optimal physical and mental performance. The reference value of daily consumption of Coconut Water for adults is 2.61 g. 2.61 g of carbohydrates are equal to 10.44 kCal. A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.

Proteins in Coconut Water

Coconut Water contains 0.72 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Coconut Water

Coconut Water contains 0.2 g fats per 100g serving. 0.2 g of fats are equal to 1.6 calories (kCal).

Vitamins and other nutrients in Coconut Water

Nutrient	Content	Reference
Calories	19kCal	19kCal
Proteins	0.72g	1g
Fats	0.2g	0g
Carbohydrates	2.61g	3g
Dietary fiber	1.1g	1g
Water	94.99g	95g
Ash	0.39g	0g
Vitamin B1, thiamine	0.03mg	0mg
Vitamin B2, riboflavin	0.057mg	0mg
Vitamin B4, choline	1.1mg	1mg
Vitamin B5, pantothenic	0.043mg	0mg
Vitamin B6, pyridoxine	0.032mg	0mg
Vitamin B9, folate	3mcg	3mcg
Vitamin C, ascorbic	2.4mg	2mg
Vitamin PP, NE	0.08mg	0mg
Potassium, K	250mg	250mg
Calcium, Ca	24mg	24mg
Magnesium, Mg	25mg	25mg
Sodium, Na	105mg	105mg
Sera, S	7.2mg	7mg
Phosphorus, P	20mg	20mg
Iron, Fe	0.29mg	0mg
Manganese, Mn	0.142mg	0mg
Copper, Cu	40mcg	40mcg
Selenium, Se	1mcg	1mcg
Zinc, Zn	0.1mg	0mg
Mono- and disaccharides (sugars)	2.61g	3g
Arginine	0.118g	0g
Valin	0.044g	0g
Histidine	0.017g	0g
Isoleucine	0.028g	0g
Leucine	0.053g	0g
Lysine	0.032g	0g
Methionine	0.013g	0g
Threonine	0.026g	0g
Tryptophan	0.008g	0g
Phenylalanine	0.037g	0g
Alanine	0.037g	0g
Aspartic acid	0.07g	0g
Glycine	0.034g	0g
Glutamic acid	0.165g	0g
Proline	0.03g	0g
Serine	0.037g	0g
Tyrosine	0.022g	0g
Cysteine	0.014g	0g
Saturated fatty acids	0.176g	0g
6: 0 Nylon	0.001g	0g
8: 0 Caprilova	0.014g	0g
10: 0 Capricorn	0.011g	0g
12: 0 Laurinovaya	0.088g	0g
14: 0 Myristinova	0.035g	0g
16: 0 Palmitic	0.017g	0g
18: 0 Stearin	0.01g	0g
Monounsaturated fatty acids	0.008g	0g
18: 1 Olein (omega-9)	0.008g	0g
Polyunsaturated fatty acids	0.002g	0g
18: 2 Linoleum	0.002g	0g
Omega-6 fatty acids	0.002g	0g

Nutrition Facts About Coconut Water

The Role of Water in Nutrition: Importance, Hydration, and Weight Management

The Importance of Drinking Water for Nutrition

Water is essential for overall health and plays a crucial role in nutrition. It helps in digestion, nutrient absorption, and the regulation of body temperature.

Hydration and Nutrient Absorption

Hydration is key to proper nutrient absorption. Water helps transport nutrients throughout the body and aids in the breakdown of food for better absorption.

Water for Weight Management

Drinking water can aid in weight loss by promoting a feeling of fullness and boosting metabolism. It also helps in flushing out toxins from the body.

Water in Different Diets

Water is a staple in various diets, including the Mediterranean diet, where it is often consumed in the form of hydrating foods like fruits and vegetables.

Recipes to Stay Hydrated

Include water-rich foods like cucumbers, watermelon, and soups in your diet to stay hydrated and improve overall nutrition.

The Role of Water in Nutrition: Importance, Benefits, and Recommendations

The Importance of Water in Nutrition

Water is an essential component of a healthy diet. It plays a crucial role in various bodily functions and is vital for overall well-being.

Hydration and Nutrient Absorption

Hydration is key to proper nutrient absorption in the body. Water helps transport essential nutrients to cells and aids in the digestion and absorption of food.

Regulation of Body Temperature

Water helps regulate body temperature through sweating and respiration. It is important to stay hydrated, especially during physical activity or in hot weather.

Weight Management

Drinking water can aid in weight management by promoting a feeling of fullness and reducing calorie intake. It is a zero-calorie beverage that can be a great alternative to sugary drinks.

Water Intake Recommendations

It is recommended to drink at least 8 glasses of water a day, but individual needs may vary based on factors like age, gender, and activity level. Staying hydrated is essential for optimal health.

The Role of Water in Nutrition: Importance, Benefits, and Recommendations

The Importance of Water in Nutrition

Water is an essential component of a healthy diet and plays a crucial role in various bodily functions. It is involved in digestion, nutrient absorption, circulation, and temperature regulation.

Hydration and Weight Management

Drinking an adequate amount of water can help with weight management by promoting feelings of fullness and preventing overeating. Staying hydrated also supports metabolism and can aid in weight loss efforts.

Water and Digestion

Proper hydration is essential for maintaining healthy digestion. Water helps in the breakdown of food, absorption of nutrients, and the elimination of waste products. Dehydration can lead to constipation and other digestive issues.

Hydration for Exercise Performance

During physical activity, the body loses water through sweat, which needs to be replenished to maintain performance and prevent dehydration. Proper hydration before, during, and after exercise is crucial for optimal performance and recovery.

How Much Water Should You Drink?

The general recommendation is to drink at least 8-10 cups of water per day, but individual needs may vary based on factors like age, activity level, and climate. It's important to listen to your body and drink water throughout the day to stay properly hydrated.