Nuts
Water
Coconut water is the clear liquid endosperm of young drinking-stage coconuts—a beverage, not a fat and not the same product as coconut milk. It tastes lightly sweet and mineral, lean and refreshing beside cream or grated flesh. Serve chilled, in drinks, ceviches, or as a light cooking liquid when richness is not the goal. Once opened, refrigerate and finish promptly like perishable juice. Pasteurised cartons can taste cooked next to fresh young nuts. Choose true water-stage fruit; reject swollen cans or sour, yeasty aromas. Never substitute water when a recipe needs the body of milk or cream. Labelling: botanical drupe; some markets still group coconut with tree nuts.
Track this ingredient
Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 52.6 g
- Saturated Fat 6.66 g
- Trans Fat 0 g
- Monounsaturated Fat 29 g
- Polyunsaturated Fat 13.4 g
- Cholesterol 0 mg
- Sodium 4.73 mg
- Salt 0.01 g
- Total Carbohydrate 18.1 g
- Dietary Fibre 8.32 g
- Total Sugars 3.95 g
- Complex / starch 5.04 g
- Protein 18.5 g
- Water 3.89 g
- Energy 610 kcal
- Water 3.89 g
- Carbohydrates 18.1 g
- Protein 18.5 g
- Fat 52.6 g
- Saturated Fat 6.66 g
- Monounsaturated Fat 29 g
- Polyunsaturated Fat 13.4 g
- Omega-3 1.34 g
- Vitamins 90.6 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.18 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 1.71 mg
- Vitamin B5 — Pantothenic Acid 0.42 mg
- Vitamin B6 0.13 mg
- Vitamin B7 — Biotin 12.4 µg
- Vitamin B9 — Folate 47.1 µg
- Vitamin C 2 mg
- Vitamin E 5.79 mg
- Vitamin K 5.7 µg
- Minerals 372 mg
- Major Minerals 371 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.18 · vitamin-b2-riboflavin: 0.13 · vitamin-b3-niacin: 1.71 · vitamin-b5-pantothenic-acid: 0.42 · vitamin-b6: 0.13 · vitamin-b7-biotin: 12.4 · vitamin-b9-folate: 47.1 · vitamin-e: 5.79 · vitamin-k: 5.7 ·
Minerals
Water of Coconut: composition reflects this culinary part relative to the whole ingredient.
History
Austronesian and coastal cultures depended on coconut for food, drink, fibre, and oil.
Colonial trade spread coconut cultivation and copra economies across the tropics.
Desiccated coconut and refined coconut oil industrialised bakery and frying fats.
Virgin coconut oil, plant milks, and hydration culture renewed global coconut demand.