cherry image
Coconut water
Drinks & Beverages

Coconut water nutrition facts

Per 1 cup · 240 g

Calories
46
2%
of a 2,000 cal day
  • Protein
    1.7g
    14% of calories
  • Carbs
    8.9g
    76% of calories
  • Fat
    0.5g
    10% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Coconut water (1 cup, 240 g) has 46 calories, with 1.7 g of protein, 8.9 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (76% of calories).

Per 100 g
19cal
very low energy density
Protein per 100 cal
3.7g
Net carbs
6g
carbs minus fiber
Fiber
2.6g
6.3 g sugar

High in

20%+ of the daily value

Nothing notable

Good source of

10–19% of the daily value

  • Riboflavin (B2)11%
  • Potassium13%
  • Magnesium14%
  • Copper11%
  • Manganese15%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (240 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C6 mg
6%
Vitamin D0 μg
0%
Vitamin E0 mg
0%
Vitamin K0 μg
0%
Thiamine0.1 mg
6%
Riboflavin (B2)0.1 mg
11%
Niacin0.2 mg
1%
Vitamin B60.1 mg
6%
Folate (B9)7 μg
2%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
2%
Choline3 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium58 mg
6%
Iron1 mg
9%
Potassium600 mg
13%
Magnesium60 mg
14%
Phosphorus48 mg
7%
Zinc0.2 mg
2%
Copper0.1 mg
11%
Manganese0.3 mg
15%
Selenium2 μg
4%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid0.2 g—
Beta carotene0 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid0.4 g—
Glycine0.1 g—
Histidine0 g—
Isoleucine0.1 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—

How it compares

Calories per listed serving.

Similar foods

Burning 46 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 9min
    Walking (3.5 mph)
  • 5min
    Cycling (moderate)
  • 4min
    Running (6 mph)
  • 6min
    Swimming laps

Common questions

How many calories are in Coconut water?

One serving of Coconut water (1 cup) has 46 calories, which works out to 19 calories per 100 g. That is about 2.3% of a 2,000-calorie day.

Is Coconut water high in protein?

Not especially. It has 1.7 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Coconut water keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 76% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Coconut water?

252 mg per serving.

How much sugar is in Coconut water?

6.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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