Coconut juice, more commonly known as coconut water, is the clear liquid found in young coconuts that have not yet fully ripened. As the coconut grows to full maturity, the expanding meat of the nut gradually replaces most of this liquid. Rich in simple sugars, electrolytes and other nutrients, coconut juice should not be confused with coconut milk, which is extracted by pressing liquid from the meat of the coconut itself.
What It Is
Coconuts are the fruit of the coconut palm, known scientifically as Cocos nucifera. The ideal source of coconut water is a coconut between the age of five and seven months, according to Nutrition-and-You.com. Coconuts younger than five months yield a juice that is bitter in taste and contains few, if any, nutrients, while coconuts older than seven months have less juice and more meat. A coconut typically has anywhere from 200 mL to 1 L of coconut juice or water, depending on its size and specific cultivar type.
Calories and Fat
A cup of coconut water contains 45 calories, according to the Nutrient Facts website. Of those total calories, 5 come from fat. Although coconut water's content of total fat and saturated fat is less than 1 g, the fat calories do come in on the saturated fat side of the balance sheet. The amount of saturated fat in 1 cup of coconut water provides roughly 2 percent of the recommended daily value.
Carbohydrates and Protein
Coconut water contains 10 g of total carbohydrates per cup. This amounts to only 3 percent of the recommended daily value for carbohydrates. However, coconut water's carbohydrates are particularly rich in dietary fiber, containing 3 g per cup. This amounts to 10 percent of the recommended daily intake of this important nutrient. A cup of coconut water has about 2 g of protein, or 4 percent of the recommended daily intake.
Cholesterol and Sodium
While there is no measurable cholesterol in a cup of coconut water, its sodium content is relatively high at 250 mg. This amounts to well over 10 percent of the daily recommended intake of sodium.
Vitamins and Minerals
Coconut water delivers a wide array of vitamins and minerals, offering significant amounts of calcium at 6 percent of daily value; iron, 4 percent; magnesium, 15 percent; phosphorus, 6 percent; riboflavin, 8 percent; thiamine, 6 percent; and vitamins B-6, 4 percent; and C, at 10 percent.
Electrolytes
Coconut water is also an excellent source of electrolytes -- most notably potassium -- a healthy balance of which is critical in maintaining optimal health. If you're exercising heavily and losing electrolytes through perspiration, coconut water is not only a refreshing drink but an extremely healthy one as well. The potassium content in 100 mL of coconut water is 250 mg, according to Nutrition-and-You.com.
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