Nuts And Seeds • Deep Nutrition Analytics
Nuts, coconut water (liquid from coconuts)
Nuts, coconut water (liquid from coconuts) is a nuts and seeds providing 19 kcal per 100g serving, primarily fueled by carbohydrates (3.7g) for accessible carbohydrate energy. Its nutritional footprint is centered on clean macronutrient energy rather than concentrated micronutrient density. With a low calorie density of 0.2 kcal/g, it serves as a lightweight volume option with 2.6g of net carbs.
- Protein
- 0.7 g
- Carbohydrates
- 3.7 g
- Fat
- 0.2 g
- Fiber
- 1.1 g
Lipid & Energy Density Profile
Nuts, coconut water (liquid from coconuts) is an energy-rich food packing 0.2g of total lipids (10% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Hydrating / Light
Extremely low in macronutrients and energy density, making it an exceptionally light dietary addition.
Calorie-Conscious Profile
With an energy density of 0.2 kcal/g (19 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 79 kJ |
| Protein | 0.7 g |
| Fiber, total dietary | 1.1 g |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 3.7 g |
| Energy | 19 kcal |
| Total Sugars | 2.6 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Magnesium | 25 mg |
| Manganese | 0.1 mg |
| Sodium | 105 mg |
| Potassium | 250 mg |
| Copper | 0 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 2.4 mg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.3 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 20 mg |
| Sodium, Na | 105 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 24 mg |
| Potassium, K | 250 mg |
| Zinc, Zn | 0.1 mg |
| Selenium, Se | 1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 1.1 mg |
| Folate, DFE | 3 µg |
| Folate, food | 3 µg |
| Riboflavin | 0.1 mg |
| Folate, total | 3 µg |
| Fatty acids, total saturated | 0.2 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0.1 g |
| SFA 14:0 | 0 g |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0 g |
| Tyrosine | 0 g |
| Alanine | 0 g |
| Glutamic acid | 0.2 g |
| Glycine | 0 g |
| Proline | 0 g |
| Ash | 0.4 g |
| Thiamin | 0 mg |
| Niacin | 0.1 mg |
| Pantothenic acid | 0 mg |
| SFA 6:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| Water | 95 g |
| Isoleucine | 0 g |
| Leucine | 0.1 g |
| Lysine | 0 g |
| Cystine | 0 g |
| Valine | 0 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0 g |
Common serving sizes
- coconut yields206 g
- cup240 g
- tbsp15 g
Compare Nuts, coconut water (liquid from coconuts) with Category Peers
Nuts, chestnuts, japanese, boiled and steamed vs Nuts, coconut water (liquid from coconuts)
Compared to Nuts, chestnuts, japanese, boiled and steamed, Nuts, coconut water (liquid from coconuts) has 71% less carbohydrates and 66% lower calories per 100g.
Seeds, lotus seeds, raw vs Nuts, coconut water (liquid from coconuts)
Compared to Seeds, lotus seeds, raw, Nuts, coconut water (liquid from coconuts) has 79% less carbohydrates and 79% lower calories per 100g.
Frequently Asked Questions
How many calories are in Nuts, coconut water (liquid from coconuts)?
A standard 100-gram serving of Nuts, coconut water (liquid from coconuts) contains 19 calories (79 kJ), alongside 0.7g of protein, 3.7g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 206g (coconut yields): ~39 kcal
- 240g (cup): ~46 kcal
- 15g (tbsp): ~3 kcal
Is Nuts, coconut water (liquid from coconuts) suitable for a keto or low-carb diet?
Yes. With only 2.6g of net carbs per 100g (3.7g total carbohydrates minus 1.1g dietary fiber), Nuts, coconut water (liquid from coconuts) is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Nuts, coconut water (liquid from coconuts)?
Nuts, coconut water (liquid from coconuts) exhibits modest micronutrient density, led by Magnesium at 25 mg (6% DV). It functions primarily as a macronutrient energy contributor.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170174).