Coconut Water
Coconut water is a refreshing and low-calorie natural drink, perfect for hydration. It provides a notable amount of potassium, which helps maintain electrolyte balance. Rich in fiber, it supports digestive health and also contains vitamin C and B6 to contribute to overall wellness. With minimal fat and natural sugars, it offers a light and nutritious option.
Macro Impact
A 100 g of Coconut Water contains 19 calories, 0.72 g of protein, 3.7 g of carbohydrates, and 0.2 g of fat.
Calorie Burn
How long would it take to burn off 19 calories?
- Walking3.5 mph, moderate pace3 min
- YogaModerate effort, gentle pace5 min
- SwimmingFreestyle, moderate effort2 min
- Biking12–14 mph, moderate effort2 min
- StairsStair climbing, moderate pace2 min
- Running5 mph (12 min/mile)2 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per 100 g
Carbohydrates
- Carbohydrates3.7 / 313 g(1%)
- Dietary Fiber1.1 / 38 g(3%)
- Soluble Fiber0.55 g
- Insoluble Fiber0.55 g
- Total Sugars2.6 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat0.2 / 83 g(0%)
- Saturated Fat0.18 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.01 g
- Polyunsaturated Fat0 g
- Cholesterol0 / 300 mg(0%)
- Omega-30 g
- Omega-60 g
- Omega-90 g
- Oleic Acid0.01 g
- Capric Acid0.01 g
- Erucic Acid0 g
- Lauric Acid0.09 g
- Stearic Acid0.01 g
- Caprylic Acid0.01 g
- Linoleic Acid0 g
- Myristic Acid0.04 g
- Palmitic Acid0.02 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein0.72 / 56 g(1%)
Amino Acids
- Lysine0.03 g
- Serine0.04 g
- Valine0.04 g
- Alanine0.04 g
- Cystine0.01 g
- Cysteine0 g
- Proline0.03 g
- Taurine0 mg
- Arginine0.12 g
- Histidine0.02 g
- Threonine0.03 g
- Isoleucine0.03 g
- Methionine0.01 g
- Tryptophan0.01 g
- Glutamic Acid0.17 g
- Aspartic Acid0.07 g
- Phenylalanine0.04 g
- Glycine0.03 g
- Leucine0.05 g
- Tyrosine0.02 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C2.4 / 90 mg(3%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0 / 15 mg(0%)
- Vitamin K0 / 120 ug(0%)
- Vitamin B60.03 / 1.3 mg(2%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.03 / 1.2 mg(3%)
- Riboflavin (B2)0.06 / 1.3 mg(4%)
- Niacin (B3)0.08 / 16 mg(1%)
- Folate3 / 400 ug(1%)
- Pantothenic Acid (B5)0.04 / 5 mg(1%)
- Biotin0 / 30 ug(0%)
- Choline1.1 / 550 mg(0%)
Minerals
- Calcium24 / 1,000 mg(2%)
- Iron0.29 / 8 mg(4%)
- Magnesium25 / 420 mg(6%)
- Phosphorus20 / 700 mg(3%)
- Potassium250 / 3,400 mg(7%)
- Sodium105 / 2,300 mg(5%)
- Zinc0.1 / 11 mg(1%)
- Copper0.04 / 0.9 mg(4%)
- Manganese0.14 / 2.3 mg(6%)
- Selenium1 / 55 ug(2%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water95 / 3,700 g(3%)
- Caffeine0 mg
- Alcohol0 g
Sources
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