Nuts, coconut water (liquid from coconuts)
FDC 170174cup (240 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 82 · +17 vs Nuts & seeds medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Nuts, coconut water (liquid from coconuts) ranks among the most nutrient-dense foods we cover, scoring 82 of 100. Within nuts & seeds it ranks 9 of 60. It carries no standout micronutrients at the levels we track. Most of its 19 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 19 kcal | 1% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.18 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 105 mg | 5% |
| Carbohydrate | 3.7 g | 1% |
| Dietary fiber | 1.1 g | 4% |
| Sugars | 2.6 g | |
| Protein | 0.72 g | 1% |
| Potassium | 250 mg | 5% |
| Calcium | 24 mg | 2% |
| Iron | 0.29 mg | 2% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | 2% |
| Total fat | 0.48 g | 1% |
| Saturated fat | 0.42 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 252 mg | 11% |
| Carbohydrate | 8.9 g | 3% |
| Dietary fiber | 2.6 g | 9% |
| Sugars | 6.3 g | |
| Protein | 1.7 g | 3% |
| Potassium | 600 mg | 13% |
| Calcium | 58 mg | 4% |
| Iron | 0.7 mg | 4% |
| Magnesium | 60 mg | 14% |
| Vitamin C | 5.8 mg | 6% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 170174Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Seeds, chia seeds, driedDensity 83 vs 82Seeds, sesame flour, partially defattedDensity 84 vs 82Seeds, sunflower seed kernels, driedDensity 84 vs 82