How Many Calories in Coconut Water? Nutrition & Macros
A cup of coconut water (240 g) has 46 calories
Protein 1.7g · Carbs 8.9g · Fat 0.5g
Coconut water is the clear liquid found inside young green coconuts — not to be confused with coconut milk (197 kcal), which is made from grated coconut flesh. With only 19 kcal per 100 ml, it is one of the lowest-calorie drinks after plain water and unsweetened tea. What makes it special is its natural electrolyte content: 250 mg potassium and 105 mg sodium per 100 ml, earning it the nickname nature's sports drink. Here is everything you need to know about coconut water calories and macros, based on USDA data. Coconut water is approximately 95% water by weight.
79 kJ · per 100g · Water: 94.99 g
Calorie Calculator: Coconut Water
240 g Coconut Water contains 46 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (240 g) | 46 kcal | 1.7g | 8.9g | 0.5g |
| 1 small bottle (330 g) | 63 kcal | 2.4g | 12.2g | 0.7g |
| 100 grams | 19 kcal | 0.7g | 3.7g | 0.2g |
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Coconut Water — Nutrition Facts
| Coconut Water | per 100g |
|---|---|
| Calories | 19 kcal |
| Protein | 0.72 g |
| Fat | 0.2 g |
| Carbs | 3.71 g |
| Fiber | 1.1 g |
| Sugar | 2.61 g |
| Sodium | 105 mg |
| Potassium | 250 mg |
| Magnesium | 25 mg |
| Phosphorus | 20 mg |
| Vitamin C | 2.4 mg |
| Vitamin B6 | 0.032 mg |
| Folate | 3 mcg |
| Manganese | 0.142 mg |
| Water | 94.99 g |
Source: USDA FoodData Central (FDC ID: 170174) · Data verified April 2026
Variations
Plain / natural (default)
19 kcal per 100 ml. The standard unflavored coconut water — just the liquid from inside the coconut. Contains natural electrolytes (250 mg potassium, 105 mg sodium) with no added sugar. Best consumed chilled. Check labels — some brands add sugar even to products labeled as plain.
Flavored (mango, pineapple, etc.)
25–35 kcal per 100 ml. Flavored versions typically contain added sugar or fruit juice concentrate, raising both calories and carbs. Check the label — some contain 8–12 g sugar per 100 ml (vs 2.6 g in plain). If on keto, avoid flavored variants as the added sugar can double or triple the carb count.
Concentrated / from concentrate
~45 kcal per 100 ml. Made by evaporating water and then reconstituting — cheaper to transport but slightly different flavor. Higher sugar density than fresh. Often used in packaged drinks. Nutritionally similar to plain once reconstituted, but check labels for added sugars.
From young coconut (fresh)
~22 kcal per 100 ml. Fresh coconut water straight from a young green coconut — slightly sweeter and more aromatic than packaged versions. Sugar content may be marginally higher (3–4 g per 100 ml) due to natural variation. Nutritionally very similar to packaged plain coconut water. Popular as a street drink in tropical countries.
Dietary Perspectives
For Weight Loss
At just 19 kcal per 100 ml, coconut water is one of the lowest-calorie drinks available — a cup (240 ml) has only 46 kcal. It makes an excellent replacement for sugary drinks like juice (45 kcal/100 ml) or soda, while providing natural electrolytes that support hydration. The potassium content (250 mg per 100 ml) may help reduce water retention. Be mindful of portion size with bottled varieties — large bottles (500+ ml) can add up to 95+ calories. Stick to plain unsweetened versions and avoid flavored variants with added sugar.
For Athletic Performance
Coconut water is a natural rehydration drink with 250 mg potassium and 105 mg sodium per 100 ml — key electrolytes lost through sweat. A cup (240 ml) provides 600 mg potassium, comparable to a banana. At only 46 kcal per cup, it hydrates without significant calorie load. For moderate workouts under 60 minutes, coconut water is an effective natural alternative to commercial sports drinks. For intense or prolonged exercise (90+ minutes), you may need additional sodium — coconut water has less sodium than most sports drinks. The 25 mg magnesium per 100 ml also supports muscle function and cramp prevention.
For Keto
Coconut water has 3.71 g total carbs minus 1.1 g fiber = approximately 2.6 g net carbs per 100 ml. A cup (240 ml) has about 6.3 g net carbs — manageable on keto if you plan for it. Compared to other drinks: orange juice has 10.4 g net carbs per 100 ml, making coconut water significantly more keto-friendly. However, it is not zero-carb like water, black coffee, or unsweetened tea. On strict keto (20 g daily limit), one cup uses about 30% of your carb budget. The natural electrolytes (potassium + sodium + magnesium) are actually beneficial on keto, as electrolyte depletion is a common issue in the first weeks. Avoid flavored varieties — added sugar can double the carb count.
Frequently Asked Questions
How many calories are in coconut water?
One cup (240 ml) of plain coconut water contains approximately 46 calories. Per 100 ml, coconut water has just 19 kcal — one of the lowest-calorie drinks available. For comparison, orange juice has 45 kcal, a latte has 43 kcal, and coconut milk has 197 kcal per 100 ml. The low calorie count comes from its minimal fat (0.2 g) and moderate carbs (3.71 g per 100 g).
Is coconut water better than sports drinks?
Coconut water contains 250 mg potassium and 105 mg sodium per 100 ml — natural electrolytes without added sugars or artificial ingredients. A typical sports drink has more sodium (~200 mg) but less potassium (~15 mg) per 100 ml, plus added sugar (6-8 g). For moderate exercise and general hydration, coconut water is a solid natural alternative. For intense endurance sports with heavy sweating, a sports drink may provide more targeted sodium replacement.
Is coconut water keto-friendly?
Coconut water has 3.71 g total carbs minus 1.1 g fiber = approximately 2.6 g net carbs per 100 ml. A full cup (240 ml) has about 6.3 g net carbs, which can fit into a keto diet if you plan around it. It is much lower in carbs than orange juice (10.4 g net carbs per 100 ml). For strict keto under 20 g daily, one cup is manageable — just account for it in your daily total.
Coconut water vs coconut milk — what is the difference?
They are completely different products. Coconut water is the clear liquid found inside young green coconuts — 19 kcal, 0.2 g fat per 100 ml. Coconut milk is made by blending grated coconut flesh with water — 197 kcal, 21.3 g fat per 100 ml. Coconut milk has over 10 times more calories and 100 times more fat. Coconut water is a hydrating drink; coconut milk is a rich cooking ingredient used in curries, soups, and smoothies.
What electrolytes does coconut water contain?
Per 100 ml, coconut water provides 250 mg potassium (5% DV), 105 mg sodium, 25 mg magnesium (6% DV), and 20 mg phosphorus. The potassium content is notably high — a cup (240 ml) delivers 600 mg, comparable to a medium banana (422 mg). It also contains small amounts of manganese (0.14 mg) and vitamin C (2.4 mg). This natural electrolyte profile makes it useful for post-workout rehydration.
Is coconut water good for weight loss?
At 19 kcal per 100 ml, coconut water is very low in calories — only slightly more than plain water. A full cup (240 ml) has just 46 kcal. It can be a smart swap for higher-calorie drinks like juice (45 kcal/100 ml), soda (~40 kcal/100 ml), or smoothies (50-100+ kcal/100 ml). However, the calories can add up if you drink large amounts. One to two cups per day fits easily into most calorie budgets.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coconut Water | 19 | 0.72g | 3.71g | 0.2g |
| Coconut Milk (Canned) | 197 | 2.02g | 2.81g | 21.33g |
| Orange Juice (Fresh) | 45 | 0.7g | 10.4g | 0.2g |
| Almond Milk (Unsweetened) | 15 | 0.4g | 1.31g | 0.96g |
| Latte | 43 | 2.81g | 4.35g | 1.61g |
per 100g
Per 100 g, coconut water has just 19 kcal with 0.72 g protein, 0.2 g fat, and 3.71 g carbs — making it one of the lowest-calorie beverages available. For comparison, orange juice has 45 kcal, a latte 43 kcal, and even almond milk has 15 kcal per 100 ml.
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