Coconut water is a clear, sweet fluid that occurs naturally inside young coconuts. Coconut water should not be confused with coconut milk, which is extracted from grated coconut meat. Unlike coconut milk, coconut water is low in fat.
Calories
At just 46 calories per cup, coconut water is a low-calorie food. In contrast, coconut milk contains 552 calories per cup if it is raw, and 445 calories per cup if it is canned.
Fat, Protein, and Carbohydrates
A one-cup serving of coconut water contains nine grams of carbohydrates. It also contains around two grams of protein, and less than a gram of fat. Coconut milk is slightly higher in protein and lower in carbohydrates. However, it contains a sizable 48 grams of fat per cup.
Vitamins and Minerals
Coconut water is a good source of potassium, with 631 mg per cup. It also provides 240 mg of phosphorus, along with some calcium, iron, and manganese. Coconut water is not particularly rich in vitamins, but it does provide some niacin, folate, and vitamin C.
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