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“Depending on the brand, 8 oz of store-bought coconut water has around 500 milligrams (mg) of potassium, 30 to 40 mg of sodium, and 4% of the recommended daily value for magnesium and calcium ...
It provides a good source of nutrients and electrolytes. Coconut water fits into both low calorie and low sugar diets since it only has about 45 calories per cup and around 11 grams of sugar. Plus ...
Providing 79 kilojoules (19 kilocalories) of food energy in a 100-millilitre (3 + 1 ⁄ 2-US-fluid-ounce) amount, coconut water is 95% water and 4% carbohydrates, with negligible protein and fat content (table). Coconut water contains small amounts of vitamins and dietary minerals, all under 10% of the Daily Value (DV).
In recent years, coconut water, the juice from young, green coconuts, has been marketed as nature's great hydrator, the all-natural alternative to electrolyte-replenishing sports drinks. But ...
With sodium, potassium is involved in maintaining normal water balance, osmotic equilibrium, and acid-base balance. In addition to calcium, it is important in the regulation of neuromuscular activity. Food sources include bananas, avocados, nuts, vegetables, potatoes, legumes, fish, and mushrooms. [70]
Fluid balance is important to health. Profuse sweating can increase the need to replace electrolytes (salts). Water intoxication (the consumption of too much water too quickly) causes hyponatremia, which can cause death in minutes or hours. [8] Water makes up about 60% of the body weight in men and 55% of weight in women. [9]
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Nata de coco is mainly made from coconut water and so has a modest nutritional profile. One cup of it (118 grams) contains 109 calories, 1 gram of protein, and 7 grams of carbohydrates. It is often characterized as healthy since it contains dietary fiber to aid digestion while carrying fewer calories compared to other desserts, gram for gram.