Nuts, coconut water (liquid from coconuts)

1 cup (240 g): 46 kcal, 1.7 g protein, 8.9 g carbohydrate and 0.5 g fat.

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Nutrition Facts

Serving size1 cup (240 g)

Amount per serving

Calories45

% Daily Value*

Total Fat 0g	1%
Saturated Fat 0g	2%
Trans Fat —
Cholesterol 0mg	0%
Sodium 250mg	11%
Total Carbohydrate 9g	3%
Dietary Fiber 3g	9%
Total Sugars 6g
Includes Added Sugars ≤6g	≤13%
Protein 2g	3%
Vitamin D 0mcg	0%
Calcium 60mg	4%
Iron 0.7mg	4%
Potassium 600mg	15%

* 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 cup (240 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: 2 g 15%
Carbs: 9 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 cup (240 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	45.6 kcal	19 kcal
Protein	1.73 g	0.72 g	3%
Carbohydrate	8.9 g	3.71 g	3%
Dietary fiber	2.64 g	1.1 g	9%
Total sugars	6.26 g	2.61 g
Water	228 g	95 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	0.48 g	0.2 g	1%
Saturated fat	0.422 g	0.176 g	2%
Monounsaturated fat	0.019 g	0.008 g
Polyunsaturated fat	0.005 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	57.6 mg	24 mg	4%
Iron	0.696 mg	0.29 mg	4%
Magnesium	60 mg	25 mg	14%
Phosphorus	48 mg	20 mg	4%
Potassium	600 mg	250 mg	13%
Sodium	252 mg	105 mg	11%
Zinc	0.24 mg	0.1 mg	2%
Copper	0.096 mg	0.04 mg	11%
Manganese	0.341 mg	0.142 mg	15%
Selenium	2.4 mcg	1 mcg	4%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	5.76 mg	2.4 mg	6%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0 mg	0 mg	0%
Vitamin K	0 mcg	0 mcg	0%
Thiamin (B1)	0.072 mg	0.03 mg	6%
Riboflavin (B2)	0.137 mg	0.057 mg	11%
Niacin (B3)	0.192 mg	0.08 mg	1%
Pantothenic acid (B5)	0.103 mg	0.043 mg	2%
Vitamin B6	0.077 mg	0.032 mg	5%
Folate	7.2 mcg	3 mcg	2%
Vitamin B12	0 mcg	0 mcg	0%
Choline	2.64 mg	1.1 mg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.019 g	0.008 g
Threonine	0.062 g	0.026 g
Isoleucine	0.067 g	0.028 g
Leucine	0.127 g	0.053 g
Lysine	0.077 g	0.032 g
Methionine	0.031 g	0.013 g
Cystine	0.034 g	0.014 g
Phenylalanine	0.089 g	0.037 g
Tyrosine	0.053 g	0.022 g
Valine	0.106 g	0.044 g
Arginine	0.283 g	0.118 g
Histidine	0.041 g	0.017 g
Alanine	0.089 g	0.037 g
Aspartic acid	0.168 g	0.07 g
Glutamic acid	0.396 g	0.165 g
Glycine	0.082 g	0.034 g
Proline	0.072 g	0.03 g
Serine	0.089 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.