Fruits / Tropical Fruits
Coconut water
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 22kcal / 2530kcal (0.87%) |
Macronutrients
Protein | 0 g/ 71g (0%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 5.1 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0 mg/ 1mg (0%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 16 mg/ 750mg (2%) |
Phosphorus | 6 mg/ 700mg (0.86%) |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Coconut water is the clear liquid inside young coconuts. It’s light, naturally hydrating, and a good source of potassium and fluids.
Why it matters to health
Coconut water helps with hydration because it’s mostly water. It also provides carbohydrates (about 5.1 g per 100 g) and fiber (about 1.2 g), which can support better digestion. The sugar content is relatively low compared to many sweet drinks (about 2.9 g), and it has very little fat (about 0.2 g) and low sodium (about 1 mg), which makes it a lighter choice than sugary beverages. Note: it still contains natural sugars, so it’s best to pair it with meals or enjoy it as a snack, not as a replacement for water all day.
Healthier tips
- For daily routine: have it as a snack or with meals (e.g., 100–200 g), especially if you’re active.
- Choose unsweetened coconut water when possible; avoid added sugar drinks.
- If you’re watching blood sugar, keep portions smaller and avoid drinking large amounts on an empty stomach.
- Balance your day: keep to 3 full meals and 1–2 snacks; coconut water can be one snack, while your other snack can be fruit, nuts, or yogurt.
Common Filipino dishes
Ginataang halo-halo, Buko pandan, Fresh buko juice (coconut water), Buko salad, Coconut-based drinks
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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