The liquid inside the coconut contains approximately 46 calories per cup, 10 grams of natural sugar, with little protein and zero fat. It contains multiple vitamins, minerals and phytochemicals that are ideal for human health.
The primary nutrient in coconut water is potassium. It contains approximately 600 milligrams (12 percent daily value), making it a high electrolyte beverage. Coconut water also contains a small amount of sodium, about 40 milligrams and up to 10 percent of your daily calcium and magnesium needs.
Electrolytes are critical to maintain blood volume, heart health, as well as to prevent dehydration. Maintaining electrolyte levels can help reduce fatigue, stress and help maintain muscle relaxation.