Nutrition · K002

Coconut Water

All values are per 100 g of edible portion.

At a glance

Energy	64 kJ
Moisture	95.8 g
Ash	650 mg
Vitamins	1.48 mg
Total Fat	0.16 g
Cholesterol	0 mg
Dietary Fiber	0 g
Carbohydrate	3.16 g
Protein	0.26 g
Carotenoids	0.046 mg
Polyphenols	19.8 mg
Phytosterols	0.11 mg
Tocopherols	450 ug
Tocotrienols	0 ug
Organic acids	131 mg
Phytate	0 mg
Saponins	0 g

Full composition

Ash 25

Essential Quantity Minerals	307 mg
Calcium (Ca)	27.5 mg
Magnesium (Mg)	18.2 mg
Phosphorus (P)	18.1 mg
Potassium (K)	215 mg
Sodium (Na)	28.1 mg
Essential Trace Minerals	0.644 mg
Arsenic (As)	0 ug
Chromium (Cr)	1 ug
Cobalt (Co)	0 ug
Copper (Cu)	20 ug
Iron (Fe)	0.06 mg
Manganese (Mn)	480 ug
Molybdenum (Mo)	0 ug
Nickel (Ni)	43 ug
Selenium (Se)	0 ug
Zinc (Zn)	40 ug
Possibly essential Trace Minerals	0 ug
Lithium (Li)	0 ug
Non-essential Trace Minerals	43 ug
Aluminium (Al)	40 ug
Cadmium (Cd)	0 ug
Lead (Pb)	3 ug
Toxic Minerals	0 ng
Mercury (Hg)	0 ng

Vitamins 20

Vitamin A	0 ug
Retinol	0 ug
β-Carotene equivalents	0 ug
Vitamin B	0.391 mg
Thiamine (B1)	10 ug
Riboflavin (B2)	10 ug
Niacin (B3)	0.04 mg
Pantothenic acid (B5)	260 ug
Total B6	0.06 mg
Biotin (B7)	0.21 ug
Folates (B9)	10.9 ug
Ascorbic acids (C)	0.64 mg
Vitamin D	0 ug
Ergocalciferol (D2)	0 ug
Cholecalciferol (D3)	0 ng
25-OH-D3	0 ng
α-Tocopherol equivalent (E)	450 ug
Vitamin K	2.69 ug
Phylloquinones (K1)	2.69 ug
Menaquinones (K2)	0 ug

Total Fat 62

Saturated Fatty acids	0.094 g
Butyric acid (C4:0)	0 mg
Caproic acid (C6:0)	0 mg
Caprylic acid (C8:0)	0 g
Capric acid (C10:0)	0 mg
Undecanoic acid (C11:0)	0 ug
Lauric acid (C12:0)	47.1 mg
Myristic acid (C14:0)	24.6 mg
Pentadecanoic acid (C15:0)	0 mg
Palmitic acid (C16:0)	16.2 mg
Stearic acid (C18:0)	5.56 mg
Arachidic acid (C20:0)	0 mg
Behenic acid (C22:0)	0 mg
Lignoceric acid (C24:0)	0 mg
Unsaturated Fatty acids	0.028 g
Monounsaturated Fatty acids	0.024 g
Myristoleic acid (C14:1)	0 mg
Palmitoleic acid (C16:1)	0 mg
Oleic acid (C18:1n9)	0.011 g
Elaidic acid (C18:1n9t)	0 g
Eicosenoic acid (C20:1n9)	0 mg
Erucic acid (C22:1n9)	0 g
Nervonic acid (C24:1n9)	0 mg
Polyunsaturated Fatty acids	0.004 g
Linoleic acid (C18:2n6)	0.004 g
Eicosadienoic acid (C20:2)	0 mg
Docosadienoic acid (C22:2)	0 mg
α-Linolenic acid (C18:3n3)	0 mg
Eicosatrienoic acid (C20:3n6)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosapentaenoic acid (C22:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Essential Fatty acids	0.004 g
Linoleic acid (C18:2n6)	0.004 g
α-Linolenic acid (C18:3n3)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Cis Fatty acids	0.015 g
Cis ω-3 Fatty acids	0 mg
α-Linolenic acid (C18:3n3)	0 mg
Eicosapentaenoic acid (C20:5n3)	0 mg
Docosapentaenoic acid (C22:5n3)	0 mg
Docosahexaenoic acid (C22:6n3)	0 mg
Cis ω-6 Fatty acids	0.004 g
Linoleic acid (C18:2n6)	0.004 g
Eicosadienoic acid (C20:2)	0 mg
Docosadienoic acid (C22:2)	0 mg
Eicosatrienoic acid (C20:3n6)	0 mg
Arachidonic acid (C20:4n6)	0 mg
Cis ω-9 Fatty acids	0.011 g
Oleic acid (C18:1n9)	0.011 g
Eicosenoic acid (C20:1n9)	0 mg
Erucic acid (C22:1n9)	0 g
Nervonic acid (C24:1n9)	0 mg
Cis ω-5 Fatty acids	0 mg
Myristoleic acid (C14:1)	0 mg
Cis ω-7 Fatty acids	0 mg
Palmitoleic acid (C16:1)	0 mg
Trans Fatty acids	0 g
Elaidic acid (C18:1n9t)	0 g

Dietary Fiber 2

Insoluble Dietary Fiber	0 g
Soluble Dietary Fiber	0 g

Carbohydrate 13

Available CHO	3.06 g
Starch	0 g
Oligosaccharides	0 mg
Raffinose	0 mg
Stachyose	0 mg
Verbascose	0 mg
Ajugose	0 mg
Free Sugars	3.06 g
Fructose	3.06 g
Glucose	0 mg
Sucrose	0 g
Maltose	0 mg
Lactose	0 g

Protein 22

Amino acids	0.259 g
Essential Amino acids	0.048 g
Histidine	4.55 mg
Isoleucine	4.11 mg
Leucine	6.11 mg
Lysine	9.98 mg
Methionine	1.53 mg
Phenylalanine	5.07 mg
Threonine	6.99 mg
Tryptophan	2.03 mg
Valine	7.85 mg
Conditionally essential Amino acids	0.036 g
Cysteine	2.57 mg
Arginine	13.3 mg
Glycine	5.12 mg
Proline	11.1 mg
Tyrosine	4.08 mg
Non-essential Amino acids	0.175 g
Alanine	52.7 mg
Aspartic acid	28.1 mg
Glutamic acid	80.6 mg
Serine	13.1 mg

Carotenoids 9

Carotenes	0 ug
Lycopene	0 ug
γ-Carotene	0 ug
α-Carotene	0 ug
β-Carotene	0 ug
Xanthophylls	4.53 ug
Lutein	4.53 ug
Zeaxanthin	0 ug
β-Cryptoxanthin	0 ug

Polyphenols 37

3,4-Dihydroxy Benzoic acid	150 ug
3-Hydroxy Benzaldehyde	0 ug
Protocatechuic acid	0 ug
Vanillic acid	0 ug
Gallic acid	0.23 mg
Cinnamic acid	0 ug
o-Coumaric acid	0 ug
p-Coumaric acid	0 ug
Caffeic acid	0 ug
Chlorogenic acid	0.43 mg
Ferulic acid	0 ug
Apigenin	0 mg
Apigenin-6-C-gluoside	0 ug
Apigenin-7-O-neohesperidoside	0 mg
Luteolin	0 ug
Kaempferol	0 mg
Quercetin	0 mg
Quercetin-3-β-D-glucoside	0.13 mg
Quercetin-3-O-rutinoside	0 mg
Quercetin-3-β-galactoside	0 mg
Isorhamnetin	0 mg
Myricetin	0 mg
Resvertrol	0 ug
Hesperetin	0 mg
Naringenin	0 mg
Hesperdin	0 mg
Daidzein	0 mg
Genistein	0 mg
(-)-Epicatechin	0 mg
(-)-Epigallo catechin	0 ug
(-)-Epigallo catechin 3-gallate	0 ug
(+)-Catechin	0 mg
(-)-Gallocatechin gallate	0 ug
(-)-Gallocatechin	0 ug
Syringic acid	0 mg
Sinapinic acid	0 mg
Ellagic acid	0 mg

Phytosterols 3

Campesterol	0.02 mg
Stigmasterol	0.04 mg
β-Sitosterol	0.05 mg

Tocopherols 4

α-Tocopherol	450 ug
β-Tocopherol	0 ug
γ-Tocopherol	0 ug
δ-Tocopherol	0 ug

Tocotrienols 4

α-Tocotrienol	0 ug
β-Tocotrienol	0 ug
γ-Tocotrienol	0 ug
δ-Tocotrienol	0 ug

Organic acids 10

Oxalates	0 mg
Soluble Oxalate	0 mg
Insoluble Oxalate	0 mg
Cis-Aconitic acid	0.82 mg
Citric acid	0 mg
Fumaric acid	1.74 mg
Malic acid	0 mg
Quinic acid	0 mg
Succinic acid	124 mg
Tartaric acid	4.2 mg

Source: the network's food-composition dataset (IFCT-style laboratory values). Composition varies with variety, season and preparation — use these as reference values, not a label.