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 oz (28g) has about 5 calories. It is a low-calorie food, with most calories coming from carbs.
Practical Portion Guide for Coconut Water
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 5 kcal | 0.2g | 1.0g | 0.7g | 0.1g |
| 50g snack portion | 10 kcal | 0.3g | 1.9g | 1.3g | 0.1g |
| 100g reference | 19 kcal | 0.7g | 3.7g | 2.6g | 0.2g |
| 200g larger portion | 38 kcal | 1.4g | 7.4g | 5.2g | 0.4g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Coconut Water: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Coconut Water?
Coconut Water contains 19 calories per 100ml serving. This includes 3 calories from protein, 15 calories from carbohydrates, and 2 calories from fat.
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 oz (28g), which is about 5 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 is generally suitable for people with diabetes with a glycemic index of 54. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Coconut Water?
Coconut Water is a good source of vitamins C, B3, B5, B6 and minerals including Potassium, Manganese, Magnesium, Calcium. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 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