Coconut water is a naturally created fluid found inside coconuts. Coconut milk, on the other hand, actually does not occur naturally; it is a processed blend of coconut meat and water. Coconut water can be drunk by itself, blended into other drinks, or used as an ingredient in cooking. It is an excellent source of multiple important nutrients.
Calories, Fat, Cholesterol and Sodium
One cup of coconut water contains about 46 calories, with only 0.5 g of total fat and 0.4 g of saturated fat. Coconut water contains no cholesterol; however, it does contain 252 mg of sodium, which is 10.5 percent of your recommended daily sodium intake. So, if you include coconut water in your diet, make sure you limit the sodium content of other foods you eat to avoid consuming sodium in excess.
Carbohydrates and Protein
One cup of coconut water contains 8.9 g of total carbohydrates and 2.6 g of dietary fiber, which an important component of your diet that helps to keep your digestion regular. This is 10.6 percent of your daily recommended fiber intake. The coconut water also contains 1.7 g of protein, which your body uses for functions like repairing your muscles. This is 3.5 percent of your daily protein requirement.
Vitamins
One cup of coconut water contains 5.8 mg of vitamin C, which is about 9.6 percent of your daily recommending vitamin C intake. Vitamin C is used for functions like building collagen and healing injuries. The coconut water also contains 7.2 ug of folate, 0.2 mg of vitamin B3, and 0.1 mg each of thiamine, riboflavin, pantothenic acid and vitamin B6.
Minerals
There are 600 mg of potassium, or just over 17 percent of your daily requirement, in one cup of coconut water. Potassium is important for such functions as helping your muscles contract properly and conducting electrical signals in your body. The coconut water also contains 5.8 percent of your calcium requirement, 4.8 percent each of your phosphorus and copper requirement, and 3.9 percent of your iron requirement.
Member Comments