Coconut Water — Nutrition & Calories
Coconut Water per 100ml: 19 cal · 0.7g protein · 3.7g carbs · 0.2g fat · 1.1g fiber. Natural electrolyte drink with potassium for hydration and post-workout recovery.
Coconut Water contains 19 calories per 100ml serving — 0.7g protein, 3.7g carbs, 0.2g fat, 1.1g fiber, 105mg sodium. Per 100ml: 19 calories. Vegan. Higher in carbs. Gluten-free. Natural electrolyte drink with potassium for hydration and post-workout recovery.
Coconut Water Macros (per 100ml)
Coconut Water Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 ml (100ml) | 19 cal | 0.7g | 3.7g | 0.2g |
| 100ml | 19 cal | 0.7g | 3.7g | 0.2g |
| 200ml | 38 cal | 1.4g | 7.4g | 0.4g |
| 1 cup (~240g) | 46 cal | 1.7g | 8.9g | 0.5g |
| 1 oz (28g) | 5 cal | 0.2g | 1.0g | 0.1g |
Burn Off Coconut Water (19 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 19 calories from Coconut Water:
- Walking (3 mph)4 min
- Running (6 mph)2 min
- Cycling (moderate)2 min
- Swimming (moderate)3 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Coconut Water?
Coconut Water contains 19 calories per 100ml serving. That's 19 calories per 100ml, or 46 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Coconut Water?
Coconut Water has 0.7g of protein per 100ml (0.7g protein per 100ml). Low protein content; consider pairing with high-protein foods.
Is Coconut Water suitable for keto diet?
Coconut Water contains 3.7g carbs per serving, which may exceed strict keto thresholds (typically 20-50g carbs/day total). Consume in moderation if on keto.
Is Coconut Water suitable for vegans?
Yes, Coconut Water is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Coconut Water?
Per 100ml: 19 calories, 0.7g protein (15% cal), 3.7g carbs (78% cal), 0.2g fat (9% cal). Fiber: 1.1g. Sodium: 105mg.
How much Coconut Water should I eat to lose weight?
For weight loss, Coconut Water fits a calorie deficit if portioned. A typical 500 cal/day deficit means Coconut Water can comprise up to 2631ml as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.