One cup of coconut water has:
- Carbs: 9 grams.
- Fiber: 3 grams.
- Protein: 2 grams.
- Vitamin C: 10% of the RDI.
- Magnesium: 15% of the RDI.
- Manganese: 17% of the RDI.
- Potassium: 17% of the RDI.
- Sodium: 11% of the RDI.
- Calcium: 6% of the RDI.
Along with all of these vitamins and minerals, coconut water is loaded with antioxidants that help defeat free radicals in the body and protect cell health. In a study on rats it was shown that coconut water could help level out blood sugar levels in the body. Coconut is also a good source of magnesium. This helps improve insulin sensitivity and blood sugar for persons with prediabetes and those with type 2 diabetes.
Secret: An average green coconut contains 0.5-1 cups of coconut water. One cup or 240 grams of coconut water contains 46 calories.