Coconut water
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 79 kJ (19 kcal) |
|
3.71 g
|
|
| Sugars | 2.61 g |
| Dietary fiber | 1.1 g |
|
0.20 g
|
|
| Saturated | 0.176 g |
| Monounsaturated | 0.008 g |
| Polyunsaturated | 0.002 g |
|
0.72 g
|
|
| Tryptophan | 0.008 g |
| Threonine | 0.026 g |
| Isoleucine | 0.028 g |
| Leucine | 0.053 g |
| Lysine | 0.032 g |
| Methionine | 0.013 g |
| Cystine | 0.014 g |
| Phenylalanine | 0.037 g |
| Tyrosine | 0.022 g |
| Valine | 0.044 g |
| Arginine | 0.118 g |
| Histidine | 0.017 g |
| Alanine | 0.037 g |
| Aspartic acid | 0.070 g |
| Glutamic acid | 0.165 g |
| Glycine | 0.034 g |
| Proline | 0.030 g |
| Serine | 0.037 g |
| Vitamins | |
| Vitamin A equiv. |
(0%)
0 μg
(0%)
0 μg0 μg
|
| Thiamine (B1) |
(3%)
0.030 mg |
| Riboflavin (B2) |
(5%)
0.057 mg |
| Niacin (B3) |
(1%)
0.080 mg |
| Pantothenic acid (B5) |
(1%)
0.043 mg |
| Vitamin B6 |
(2%)
0.032 mg |
| Folate (B9) |
(1%)
3 μg |
| Vitamin B12 |
(0%)
0.00 μg |
| Choline |
(0%)
1.1 mg |
| Vitamin C |
(3%)
2.4 mg |
| Vitamin D |
(0%)
0.0 μg |
| Vitamin E |
(0%)
0.00 mg |
| Vitamin K |
(0%)
0.0 μg |
| Minerals | |
| Calcium |
(2%)
24 mg |
| Iron |
(2%)
0.29 mg |
| Magnesium |
(7%)
25 mg |
| Manganese |
(7%)
0.142 mg |
| Phosphorus |
(3%)
20 mg |
| Potassium |
(5%)
250 mg |
| Sodium |
(7%)
105 mg |
| Zinc |
(1%)
0.10 mg |
| Other constituents | |
| Water | 95 g |
| Copper | 0.040 mg |
| Selenium | 1.0 µg |
|
|
|
|
|
| Percentages are roughly approximated using US recommendations for adults. | |
Coconut water is the clear liquid inside young green coconuts (fruits of the coconut palm). In early development, it serves as a suspension for the endosperm of the coconut during the nuclear phase of development. As growth continues, the endosperm matures into its cellular phase and deposits into the rind of the coconut meat.
Fresh coconuts are typically harvested from the tree while they are green. A hole may be bored into the coconut to provide access to the liquid and meat. In young coconuts, the liquid and air may be under some pressure and may spray slightly when the inner husk is first penetrated. Coconuts which have fallen to the ground are susceptible to rot and damage from insects or animals.
Coconut water has long been a popular drink in the tropical countries where it is available fresh, canned, or bottled.
Coconuts for drinking are served fresh, chilled or packaged in many places. They are often sold by street vendors who cut them open with machetes or similar implements in front of customers. Processed coconut water for retail can be found in ordinary cans, Tetra Paks, or plastic bottles, sometimes with coconut pulp or coconut jelly included.
Coconut water can be fermented to produce coconut vinegar. It is also used to make nata de coco, a jelly-like food.
Providing 19 calories in a 100 ml amount, coconut water is 95% water and 4% carbohydrates, with protein and total fat content under 1% each (table). Coconut water contains no vitamins or dietary minerals in significant content (all under 10% of the Daily Value, DV, table).
...
Wikipedia