Coconut Water Nutrition Facts: Calories, Macros & Health Benefits
Summary: Coconut Water contains 20 calories, 0.62g protein, 3.3g carbs, and 0.21g fat per one cup (240g). It is a source of iron, zinc.
Nutrition Facts — one cup (240g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 20 kcal | 1% |
| Protein | 0.62g | 1% |
| Carbohydrates | 3.3g | 1% |
| Total Fat | 0.21g | 0% |
| Fiber | 0.80g | 3% |
| Sugar | 2.0g | -- |
| Saturated Fat | 0.18g | 1% |
| Sodium | 106.0mg | 5% |
| Potassium | 5.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 255.0mg | 1417% |
| Magnesium | 0.10mg | 0% |
| Zinc | 20.0mg | 182% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.08mg | 5% |
| Vitamin B12 | 0.03mcg | 1% |
| Folate | 9.0mcg | 2% |
| Vitamin E | 0.10mg | 1% |
Is Coconut Water Good for You?
Coconut Water provides 20 calories per one cup (240g) with 0.62g protein, 3.3g carbohydrates, and 0.21g fat. It is a source of iron (1417% dv), zinc (182% dv).
Fermented coconut water with lemon juice, tangy and rich in probiotics
Key Health Benefits of Coconut Water
- Iron (1417% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (182% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Coconut Water Nutrition with Gram
Use Gram to log coconut water and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in coconut water?
Coconut Water contains 20 calories per one cup (240g).
How much protein is in coconut water?
Coconut Water provides 0.62g of protein per one cup (240g).
How many carbs are in coconut water?
Coconut Water has 3.3g of carbohydrates per one cup (240g).
Is coconut water good for tracking nutrition?
Yes. Coconut Water can be logged by calories, macros, and micronutrients in the Gram app.
How should I use coconut water in a meal plan?
Use Coconut Water as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track coconut water and thousands of other foods with the Gram app.