Foods/Nuts & Seeds/Coconut water

Nuts & Seeds · snack

Coconut water

1 cup · 240 g46 kcal

A balanced nuts & seed contributor — a little of a lot, with no single standout.

Macros

Per serving

46 kcal

Energy

1.7g

Protein

8.9g

Carbs

0.5g

Fat

2.6g

Fiber

Protein 1.7 gCarbs 8.9 gFat 0.5 g

19 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 cup (240 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — coconut gives a little of a lot. The bars are short on purpose; that’s honest.

18%

17%

15%

14%

11%

11%

Good source of

No single standout — and that’s fine.
Nothing in coconut water clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.

Pairs well with

What fills coconut’s gaps?

Coconut water is lighter on Vitamin D, Vitamin B12 — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Phosphorus+ Omega-3 ALA+ Phosphorus+ Manganese TofuAdds Calcium & Iron+ Calcium+ Iron+ Copper 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 cup = 240 g

Generous to use, with room before it crowds out variety.

Common questions

Coconut water, in brief

How many calories are in coconut water?

1 cup (240 g) of coconut water has about 46 calories.

What is coconut water high in?

Coconut water has no single standout nutrient — it's a balanced contributor, with Potassium highest at 18% of a day's needs.

Is coconut water good in a smoothie?

S8D usually places coconut water as a snack-role food alongside the smoothie.

Keep exploring

More nuts & seeds

All foods →

Nutrient guides

Potassium Sodium Manganese Magnesium Riboflavin (B2) Copper

Put coconut to work.

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