The clear liquid found in immature coconuts, called coconut juice or coconut water, contains sugar along with a variety of vitamins and minerals. The liquid is sterile and can be consumed directly from a coconut.
Nutrition
One cup of coconut juice contains 46 calories, 1.73 g of protein, 2.6 g of dietary fiber, 6.3 g of sugar and less than 0.5 g of fat. Drinking a cup of coconut juice provides you with 10 percent of your recommended daily intake of vitamin C, 6 percent of calcium and 4 percent of iron, based on a 2,000-calorie diet.
Significance
Of the 46 calories in a cup of coconut juice, 76 percent come from carbohydrates, 15 percent come from fats and the remaining 9 percent come from fat. Coconut juice contains a large amount of nutrients in few calories, making it a nutrient-dense food.
Misconceptions
Coconut juice often gets a bad rap due to confusion over the distinction between coconut juice, milk and cream. Coconut milk comes from squeezing the meat of a coconut fruit, and the milk is further reduced to yield coconut cream. Both the cream and the milk are rich in calories and fat, while the juice contains little of either.
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