Beverages
Coconut Water
Overview
Why drink coconut water?
Coconut water is the clear liquid inside young coconuts, and it is mostly water with a light dose of minerals and natural sugar. At about 46 calories a cup, it is a low-calorie way to hydrate that brings potassium, magnesium and a little sodium along for the ride.
Good to know: Coconut water is naturally salty, with 252 mg of sodium per cup (11% DV), which is worth noting if you are watching your salt intake.
Potassium for fluid balance
One cup supplies 600 mg of potassium (13% DV), a mineral that helps regulate fluid balance, muscle contraction and normal blood pressure.
Magnesium in every glass
A cup provides 60 mg of magnesium, 14% of the Daily Value, supporting nerve signalling, muscle function and hundreds of enzyme reactions.
Light hydration option
With only 19 calories and 2.6 g of sugar per 100 g, it hydrates with far less sugar than most juices or sports drinks.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in coconut water?
Calories
19kcal
Protein
0.72g
Carbs
3.7g
Fat
0.2g
Fiber
1.1g
Sugars
2.6g
Minerals
- Calcium24 mg2%
- Iron0.29 mg2%
- Magnesium25 mg6%
- Phosphorus20 mg2%
- Potassium250 mg5%
- Sodium105 mg5%
- Zinc0.1 mg1%
- Copper0.04 mg4%
- Selenium1 µg2%
Vitamins
- Vitamin C2.4 mg3%
- Thiamin (B1)0.03 mg3%
- Riboflavin (B2)0.06 mg4%
- Niacin (B3)0.08 mg1%
- Vitamin B60.03 mg2%
- Folate3 µg1%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Nuts, coconut water (liquid from coconuts)” (SR Legacy, FDC ID 170174).View the USDA record ↗ (opens in a new tab).