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 medianCoconut water scores 82 of 100, a Strong result that ranks it 9th of 60 in the nuts and seeds category, well above the group's median. It has no single standout nutrient the way seeds and nuts typically do; instead its score comes from being very low in calories, at just 19 per 100 g, relative to its modest carbohydrate content.
It's drunk straight from young coconuts or bottled as a lightly sweet beverage, often used as a mixer or swapped in for other drinks. A cup (240 g) carries 105 mg of sodium and 2.61 g of sugar per 100 g, and its place in a nuts and seeds category is really a database grouping quirk rather than a nutritional match for actual nuts.
See how this score is calculated, build a plate around nuts, or compare it with another food.
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 82Original analysis by NutriVerdict
In the kitchen and how to use it
Coconut water is the clear liquid found inside young, green coconuts, distinct from coconut milk, which is pressed from the grated white flesh. It has a light, faintly sweet and slightly nutty flavor and is drunk straight, often chilled and served in the coconut itself with a straw, or used as a base for smoothies, cocktails and tropical drink mixes. Because it's thin and watery rather than creamy, it doesn't substitute for coconut milk in curries or baking, where the richer, fattier flesh-derived liquid is needed instead; some cooks use it in place of plain water when steaming rice for a subtle background flavor.
Fresh coconut water from a whole coconut should be used soon after opening, while packaged versions keep sealed until their printed date and should be refrigerated once opened and used within a few days. At just 19 calories per cup, coconut water is one of the lightest beverage options in this dataset, with 3.71 g of carbohydrate, 1.1 g of fiber and 2.61 g of sugar per 100 g, and it can be swapped in for water in a smoothie for a mild natural sweetness without much added calories. Its 105 mg of sodium per 100 g is worth noting for anyone watching a salt-restricted diet, since it's higher than most fruit juices.
Frequently asked questions about nuts
How many calories are in coconut water?
Coconut water has 19 calories per cup (240 g), or 19 calories per 100 g.
Is coconut water the same as coconut milk?
No, coconut water is the thin liquid inside the coconut while coconut milk is a richer, fattier liquid pressed from the grated flesh.
How should coconut water be stored?
Drink fresh coconut water soon after opening the coconut, and refrigerate packaged coconut water after opening, using it within a few days.