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Coconut Water Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 17

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat ~g

Cholesterol 0mg %0

Sodium 105mg %7

Total Carbohydrate 4g %1

Dietary Fiber 1g %3

Total Sugars 3g

Protein 1g

Vitamin D 0.0IU %0

Calcium 24.0mg %1

Iron 0.3mg %1

Potassium 250mg %6

Phosphorus 20.0mg %2

* The % Daily Value (DV) 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.

Vitamins in coconut water

Vitamin B12 0.0µg %0

Vitamin K 0.0µg %0

Vitamin A 0.0IU %0

Vitamin E 0.0mg %0

Vitamin D 0.0IU %0

Choline, total 1.1mg %0

Vitamin B3 (Niacin) 0.1mg %1

Vitamin B5 (Pantothenic acid) 0.0mg %1

Vitamin B6 0.0mg %2

Vitamin B1 (Thiamin) 0.0mg %3

Vitamin C 2.4mg %3

Vitamin B2 (Riboflavin) 0.1mg %4

Minerals in coconut water

Zinc 0.1mg %1

Iron 0.3mg %2

Selenium 1.0µg %2

Calcium 24.0mg %2

Phosphorus 20.0mg %2

Copper 0.0mg %4

Magnesium 25.0mg %6

Manganese 0.1mg %6

Potassium 250.0mg %7

Sodium 105.0mg %7

Amino Acids in coconut water

Lysine 0.0g %1

Methionine 0.0g %2

Leucine 0.1g %2

Isoleucine 0.0g %2

Valine 0.0g %2

Histidine 0.0g %2

Threonine 0.0g %2

Tyrosine 0.0g %2

Tryptophan 0.0g %3

Phenylalanine 0.0g %4

Cystine 0.0g %5

Fatty Acids in coconut water

Omega-3 0.00g %0

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of coconut water is 25.0/100 which makes it a excellent quality carbohydrate food.

25.0
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Coconut Water has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 32
Leucine 59 53
Isoleucine 30 28
Valine 39 44
Histidine 15 17
Threonine 23 26
Tryptophan 6 8
Met+Cys 22 27
Phe+Tyr 30 59

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in coconut water is 2.3 which makes it a low P:E food.

2.3
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of coconut water is 0.2 which makes it a low energy density food.

0.2%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in coconut water as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that coconut water is lacking.

Nutrient Density Score for coconut water is 36/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

36%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for coconut water

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 2.50 <12
Potassium:Sodium 2.38 >2
Caclcium:Magnesium 0.96 <2
Iron:Copper 7.50 <15
Calcium:Phosphorus 1.20 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 72%

72%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

75% of insulinogenic calories

75%
low
high
medium