Food Database

Coconut Water Nutrition Facts

1 coconut water calories: unsweetened coconut water is 19 calories per 100 ml. One cup (240 ml) is 46 calories. A 330 ml carton is 63 calories.

Nutrition Facts & Macros

Serving size
Amount Per Serving
Calories 46
Calories from Fat 5
% Daily Value*
Total Fat 0.5g1%
Total Carbohydrate 8.9g3%
Dietary Fiber 2.6g9%
Sugars 6.3g13%
Protein 1.7g3%
Sodium 252mg11%
* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 1.7g
Carbs 8.9g
Fat 0.5g

Source: USDA FoodData Central.

1 cup (240 ml)
46 kcal 1.7g protein 8.9g carbs 0.5g fat
100 ml
19 kcal 0.7g protein 3.7g carbs 0.2g fat
1 carton (330 ml)
63 kcal 2.3g protein 12.2g carbs 0.7g fat

Coconut Water FAQ

Is coconut water good for weight loss?

A cup is 46 calories, so plain coconut water is a light drink. The sugar is still there: about 6 g per cup. Sweetened bottles and coconut milk are different products.

Is coconut water high in protein?

No. A cup has about 1.7 g of protein. Drink it for fluid, not for protein.

How many calories are in 1 coconut water?

Unsweetened coconut water has 19 calories per 100 ml (USDA). One cup, 240 ml, is 46 calories, with 1.7 g of protein, 8.9 g of carbs, and 0.5 g of fat. A 330 ml carton is 63 calories. A whole young coconut varies with how much water is inside.

How many calories are in coconut water per 100ml?

19 calories, 0.7 g of protein, 3.7 g of carbs, 2.6 g of sugar, 1.1 g of fibre, 0.2 g of fat, and 105 mg of sodium.

Is coconut water high in sugar?

A cup has about 6 g of sugar. That is less than fruit juice, and it is still sugar. Flavoured coconut water can be much higher.

Is coconut water the same as coconut milk?

No. Coconut water is the clear liquid. Coconut milk is the pressed flesh and is high in fat and calories.

Is coconut water good for weight loss?

A 46-calorie cup can replace juice or soft drink. It is not a meal, and sweetened brands need their own label.

Best Diets for Coconut Water

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Meal Ideas with Coconut Water

One cup 240 ml is 46 calories. A practical “1 coconut water” if you mean a glass.
One carton 330 ml is about 63 calories. Check the label if the bottle is sweetened.
Not coconut milk Canned coconut milk is mostly fat. This page is the clear water from the coconut.
After training It replaces fluid. It does not replace a protein meal.

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