Nuts, coconut water (liquid from coconuts)

1 coconut, yields (206 g): 39 kcal, 1.5 g protein, 7.6 g carbohydrate and 0.4 g fat.

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Nutrition Facts

Serving size1 coconut, yields (206 g)

Amount per serving

Calories40

% Daily Value*

Total Fat 0g	1%
Saturated Fat 0g	2%
Trans Fat —
Cholesterol 0mg	0%
Sodium 220mg	9%
Total Carbohydrate 8g	3%
Dietary Fiber 2g	8%
Total Sugars 5g
Includes Added Sugars ≤5g	≤11%
Protein 1g	3%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 0.6mg	4%
Potassium 520mg	10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 coconut, yields (206 g) gives you

Low in total fat, saturated fat, cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

15% protein · 76% carbohydrate · 9% fat

Protein: 1 g 15%
Carbs: 8 g 76%
Fat: 0 g 9%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 97% of foods
Protein: more than 13% of foods
Total fat: less than 87% of foods
Carbohydrate: more than 40% of foods
Dietary fiber: more than 58% of foods
Total sugars: less than 42% of foods
Sodium: less than 41% of foods

All nutrients (56)

Amounts for 1 coconut, yields (206 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	39.1 kcal	19 kcal
Protein	1.48 g	0.72 g	3%
Carbohydrate	7.64 g	3.71 g	3%
Dietary fiber	2.27 g	1.1 g	8%
Total sugars	5.38 g	2.61 g
Water	196 g	95 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	0.412 g	0.2 g	1%
Saturated fat	0.363 g	0.176 g	2%
Monounsaturated fat	0.016 g	0.008 g
Polyunsaturated fat	0.004 g	0.002 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	49.4 mg	24 mg	4%
Iron	0.597 mg	0.29 mg	3%
Magnesium	51.5 mg	25 mg	12%
Phosphorus	41.2 mg	20 mg	3%
Potassium	515 mg	250 mg	11%
Sodium	216 mg	105 mg	9%
Zinc	0.206 mg	0.1 mg	2%
Copper	0.082 mg	0.04 mg	9%
Manganese	0.293 mg	0.142 mg	13%
Selenium	2.06 mcg	1 mcg	4%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	4.94 mg	2.4 mg	5%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0 mg	0 mg	0%
Vitamin K	0 mcg	0 mcg	0%
Thiamin (B1)	0.062 mg	0.03 mg	5%
Riboflavin (B2)	0.117 mg	0.057 mg	9%
Niacin (B3)	0.165 mg	0.08 mg	1%
Pantothenic acid (B5)	0.089 mg	0.043 mg	2%
Vitamin B6	0.066 mg	0.032 mg	4%
Folate	6.18 mcg	3 mcg	2%
Vitamin B12	0 mcg	0 mcg	0%
Choline	2.27 mg	1.1 mg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.016 g	0.008 g
Threonine	0.054 g	0.026 g
Isoleucine	0.058 g	0.028 g
Leucine	0.109 g	0.053 g
Lysine	0.066 g	0.032 g
Methionine	0.027 g	0.013 g
Cystine	0.029 g	0.014 g
Phenylalanine	0.076 g	0.037 g
Tyrosine	0.045 g	0.022 g
Valine	0.091 g	0.044 g
Arginine	0.243 g	0.118 g
Histidine	0.035 g	0.017 g
Alanine	0.076 g	0.037 g
Aspartic acid	0.144 g	0.07 g
Glutamic acid	0.34 g	0.165 g
Glycine	0.07 g	0.034 g
Proline	0.062 g	0.03 g
Serine	0.076 g	0.037 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170174(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.