Coconut Water Calories & Nutrition Facts
Natural electrolyte drink with potassium for hydration and post-workout recovery.
Quick answer
How many calories are in Coconut Water?
Coconut Water has 19 calories per 100ml. A 1 cup (240g) has about 46 calories. It is a low-calorie food, with most calories coming from carbs.
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Practical Portion Guide for Coconut Water
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (240g) | 46 kcal | 1.7g | 8.9g | 6.2g | 0.5g |
| 1 tbsp (15g) | 3 kcal | 0.1g | 0.6g | 0.4g | 0.0g |
| 1 coconut yields (206g) | 39 kcal | 1.4g | 7.6g | 5.4g | 0.4g |
| 100ml USDA reference | 19 kcal | 0.7g | 3.7g | 2.6g | 0.2g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
% Daily Value: 1 cup (240g) vs 100ml
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 170174 (Nuts, coconut water (liquid from coconuts)); the other values are this page's 100ml reference scaled to the portion.
| Nutrient | Per 100ml | % DV | 1 cup (240g) | % DV |
|---|---|---|---|---|
| Protein | 0.7g | 1% | 1.7g | 3% |
| Dietary fiber | 1.1g | 4% | 2.6g | 9% |
| Total carbohydrate | 3.7g | 1% | 8.9g | 3% |
| Total fat | 0.2g | 0% | 0.5g | 1% |
| Sodium | 105mg | 5% | 252mg | 11% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 250mg | 5% | 600mg | 13% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 170174.
Where Coconut Water Ranks (USDA Comparisons)
Coconut Water appears in these ranked USDA comparisons built from the same 100ml dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100ml)
Diet Suitability
Glycemic Index: 54 (Low)
How Coconut Water Fits Into a Diet
Coconut Water can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Coconut Water
Compare Coconut Water With Similar Beverages
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Coconut Water | 19 kcal | 0.7g | 3.7g | 0.2g | 1.1g |
| Coffee (Black, Brewed) | 2 kcal | 0.3g | 0g | 0g | 0g |
| Orange Juice (Fresh) | 45 kcal | 0.7g | 10g | 0.2g | 0.2g |
| Green Tea (Brewed) | 1 kcal | 0.2g | 0.2g | 0g | 0g |
| Whole Milk Latte | 62 kcal | 3g | 6g | 3.2g | 0g |
| Almond Milk (Unsweetened) | 13 kcal | 0.4g | 0.3g | 1.1g | 0.3g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100ml)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100ml. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Coconut Water: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 1 cup Coconut Water?
1 cup (240g) of Coconut Water has about 46 calories, 1.7g protein, 8.9g carbohydrates, 2.6g fiber, and 0.5g fat. The 240g portion weight is the USDA FoodData Central household measure for FDC ID 170174 (Nuts, coconut water (liquid from coconuts)), scaled from the 100ml reference values.
Is Coconut Water high in protein?
Coconut Water has 0.7g protein per 100ml, which is 1% of the 50g FDA Daily Value. 1 cup (240g) supplies about 1.7g, or 3% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
Is Coconut Water a good source of potassium?
USDA FoodData Central lists 250mg potassium per 100g for Nuts, coconut water (liquid from coconuts) (FDC ID 170174), which is 5% of the 4,700mg Daily Value. 1 cup (240g) provides about 600mg, or 13% DV.
How many calories are in Coconut Water?
Coconut Water contains 19 calories per 100ml serving. Using general 4-4-9 calorie factors, that is roughly 3 calories from protein, 15 calories from carbohydrates, and 2 calories from fat; these estimates may not add up exactly to the listed total.
Is Coconut Water good for weight loss?
Yes, Coconut Water is excellent for weight loss with only 19 calories per 100ml. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Coconut Water?
Coconut Water contains 0.7g of protein per 100ml. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Coconut Water?
Track Coconut Water by milliliters when precision matters. A practical starting point is 1 cup (240g), which is about 46 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Coconut Water keto-friendly?
Coconut Water is not ideal for strict keto diets due to its 3.7g of carbohydrates per 100ml. Small portions may fit if your daily carb limit allows.
Is Coconut Water good for diabetics?
Coconut Water may fit a diabetes meal plan with a listed glycemic index of 54, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Coconut Water?
Calorique's food profile lists vitamins C, B3, B5, B6 and minerals including Potassium, Manganese, Magnesium, Calcium for Coconut Water. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Coconut Water?
Calorique standardizes Coconut Water nutrition values per 100ml using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Coffee (Black, Brewed)
2 cal · 0.3g protein per 100ml
Orange Juice (Fresh)
45 cal · 0.7g protein per 100ml
Green Tea (Brewed)
1 cal · 0.2g protein per 100ml
Whole Milk Latte
62 cal · 3g protein per 100ml
Almond Milk (Unsweetened)
13 cal · 0.4g protein per 100ml
Red Wine
85 cal · 0.1g protein per 100ml
Protein Shake (Whey, Made with Water)
41 cal · 7.5g protein per 100ml
Apple Cider Vinegar
22 cal · 0g protein per 100ml