Calories in Nuts, coconut water (liquid from coconuts)
Generic food Nuts and Seeds
Nuts, coconut water (liquid from coconuts) contains 19 kcal per 100 g. A typical serving of 1 tbsp (15 g) provides about 3 kcal.
Roughly 76% of its calories come from carbohydrates, with 15% from protein and 9% from fat (estimated with general energy factors).
That is less energy than the typical item in nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 19 kcal | |
| Total fat ? | 0.2 g | 0.3% |
| Saturated fat ? | 0.18 g | 0.9% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 105 mg | 5% |
| Total carbohydrates C | 3.7 g | 1% |
| Dietary fiber ? | 1.1 g | 4% |
| Total sugars C | 2.6 g | |
| Protein ? | 0.72 g | 1% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 2.4 mg | 3% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0 mg | 0% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) ? | 0.03 mg | 3% |
| Riboflavin (B2) ? | 0.057 mg | 4% |
| Niacin (B3) ? | 0.08 mg | 0.5% |
| Pantothenic acid (B5) ? | 0.043 mg | 0.9% |
| Vitamin B6 ? | 0.032 mg | 2% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 1.1 mg | 0.2% |
| Calcium ? | 24 mg | 2% |
| Iron ? | 0.29 mg | 2% |
| Magnesium ? | 25 mg | 6% |
| Phosphorus ? | 20 mg | 2% |
| Potassium ? | 250 mg | 5% |
| Zinc ? | 0.1 mg | 0.9% |
| Copper ? | 0.04 mg | 4% |
| Manganese ? | 0.14 mg | 6% |
| Selenium I | 1 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 15%
- Carbohydrates 76%
- Fat 9%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0.72 gin the lowest quarter of nut and seed products (median 16.1 g)
- Fiber1.1 gin the lowest quarter of nut and seed products (median 8.4 g)
- Sugars2.6 gin the lowest quarter of nut and seed products (median 4.2 g)
- Fat0.2 gin the lowest quarter of nut and seed products (median 48.8 g)
- Saturated fat0.18 gin the lowest quarter of nut and seed products (median 5.6 g)
- Sodium105 mgin the top quarter of nut and seed products (median 18 mg)
- Protein per 100 kcal3.8 gprotein density, useful for comparing foods with different calorie levels
- Water95 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.008 g |
|---|---|
| Polyunsaturated fat ? | 0.002 g |
Amino acids (18)
| Tryptophan ? | 0.008 g |
|---|---|
| Threonine ? | 0.026 g |
| Isoleucine ? | 0.028 g |
| Leucine ? | 0.053 g |
| Lysine ? | 0.032 g |
| Methionine ? | 0.013 g |
| Cystine ? | 0.014 g |
| Phenylalanine ? | 0.037 g |
| Tyrosine ? | 0.022 g |
| Valine ? | 0.044 g |
| Arginine ? | 0.12 g |
| Histidine ? | 0.017 g |
| Alanine ? | 0.037 g |
| Aspartic acid ? | 0.07 g |
| Glutamic acid ? | 0.17 g |
| Glycine ? | 0.034 g |
| Proline ? | 0.03 g |
| Serine ? | 0.037 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.002 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0.001 g |
| SFA 8:0 ? | 0.014 g |
| SFA 10:0 ? | 0.011 g |
| SFA 12:0 ? | 0.088 g |
| SFA 14:0 ? | 0.035 g |
| SFA 16:0 ? | 0.017 g |
| SFA 18:0 ? | 0.01 g |
| MUFA 18:1 ? | 0.008 g |
| PUFA 18:3 ? | 0 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (11)
| Water ? | 95 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.39 g |
| Theobromine Z | 0 mg |
| Energy ? | 79 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 3 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Nuts
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, coconut meat, dried (desiccated), creamed Dried or dry | 684 | 5.3 g | 21.5 g | 69.1 g |
| Nuts, coconut meat, dried (desiccated), sweetened, shredded Dried or dry | 501 | 2.9 g | 47.7 g | 35.5 g |
| Nuts, almond butter, plain, without salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Nuts, chestnuts, japanese, boiled and steamed Cooked | 56 | 0.82 g | 12.6 g | 0.19 g |
| Nuts, chestnuts, japanese, roasted Cooked | 201 | 3 g | 45.1 g | 0.8 g |
| Nuts, almonds, honey roasted, unblanched Cooked | 594 | 18.2 g | 27.9 g | 49.9 g |
| Nuts, cashew butter, plain, with salt added | 609 | 12.1 g | 30.3 g | 53 g |
| Nuts, macadamia nuts, dry roasted, with salt added Cooked | 716 | 7.8 g | 12.8 g | 76.1 g |
| Nuts, mixed nuts, dry roasted, with peanuts, with salt added Cooked | 594 | 17.3 g | 25.4 g | 51.5 g |
| Nuts, mixed nuts, oil roasted, with peanuts, with salt added Cooked | 607 | 20 g | 21.1 g | 54 g |
| Nuts, almonds, oil roasted, lightly salted Cooked | 607 | 21.2 g | 17.7 g | 55.2 g |
| Nuts, almond butter, plain, with salt added | 614 | 21 g | 18.8 g | 55.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, lotus seeds, raw Raw | 89 | 4.1 g | 17.3 g | 0.53 g |
| Seeds, breadfruit seeds, boiled Cooked | 168 | 5.3 g | 32 g | 2.3 g |
| Seeds, breadfruit seeds, raw Raw | 191 | 7.4 g | 29.2 g | 5.6 g |
| Seeds, breadfruit seeds, roasted Cooked | 207 | 6.2 g | 40.1 g | 2.7 g |
| Seeds, breadnut tree seeds, raw Raw | 217 | 6 g | 46.3 g | 0.99 g |
| Chestnuts | 245 | 3.2 g | 53 g | 2.2 g |
| Peanuts, boiled Cooked | 318 | 13.5 g | 21.3 g | 22 g |
| Seeds, sisymbrium sp. seeds, whole, dried Dried or dry | 318 | 12.1 g | 58.3 g | 4.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in nuts?
100 g of nuts has 19 kcal. 1 tbsp (15 g): about 3 kcal. 1 coconut yields (206 g): about 39 kcal. 1 cup (240 g): about 46 kcal.
How much protein is in nuts?
Nuts contains 0.72 g of protein per 100 g (1% of the 50 g Daily Value), or 0.11 g in 1 tbsp (15 g). About 15% of its calories come from protein. Compared with other nut and seed products, that is in the lowest quarter (median 16.1 g).
How many carbs are in nuts?
Nuts has 3.7 g of total carbohydrates per 100 g, including 1.1 g of fiber and 2.6 g of sugars.
How much fat is in nuts?
Nuts contains 0.2 g of fat per 100 g, of which 0.18 g is saturated (0.9% of the Daily Value).
How much sodium is in nuts?
100 g contains 105 mg of sodium, 5% of the 2,300 mg Daily Value.
Does nuts have the same nutrition not specified and dried or dry?
No. Per 100 g, nuts, coconut water (liquid from coconuts) has 19 kcal, while nuts, coconut meat, dried (desiccated), creamed has 684 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170174. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.