Calories in Coconut Water: Nutrition Facts & Serving Sizes
Per 1 cup (240g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of coconut water (240g) contains 45.6 calories with 1.7g of protein, 8.9g of carbs, and 0.5g of fat. Per 100g, coconut water provides just 19 calories making it one of the lowest-calorie beverages beyond plain water. The standout micronutrient is potassium at 250mg per 100g. A cup delivers 600mg of potassium (about 13% daily value). Magnesium provides 25mg per 100g and calcium 24mg per 100g. Sodium is 105mg per 100g, making it a useful natural electrolyte drink. The fiber content is 1.1g per 100g, which is unusual for a beverage. Coconut water has 2.6g of natural sugar per 100g. It is naturally refreshing and often marketed as a sports recovery drink due to its electrolyte profile.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 coconut yields (206g) | 39.1 | 1.4g | 7.6g | 0.4g | 2.3g |
| 1 cup (240g) | 45.6 | 1.7g | 8.9g | 0.5g | 2.6g |
| 1 tbsp (15g) | 2.9 | 0.1g | 0.6g | 0g | 0.2g |
| 100g | 19 | 0.7g | 3.7g | 0.2g | 1.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 19 | 1% |
| Protein | 0.7g | 1% |
| Total Fat | 0.2g | |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 3.7g | 1% |
| Dietary Fiber | 1.1g | 4% |
| Sugars | 2.6g | 5% |
| Sodium | 105mg | 5% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 24mg | 2% |
| Iron | 0.3mg | 2% |
| Potassium | 250mg | 5% |
| Vitamin C | 2.4mg | 3% |
| Magnesium | 25mg | 6% |
| Phosphorus | 20mg | 2% |
| Zinc | 0.1mg | 1% |
| Selenium | 1mcg | 2% |
| Folate | 3mcg | 1% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Coconut Water
Coconut water is one of the best natural post-workout hydration options. The potassium content at 250mg per 100g (600mg per cup) supports muscle recovery, reduces cramping, and helps restore electrolyte balance after sweating. Most adults do not consume enough potassium, and coconut water is an easy, low-calorie way to boost intake.
The sodium at 105mg per 100g (252mg per cup) helps replenish electrolytes lost during exercise. While not as sodium-dense as sports drinks, coconut water provides a natural balance of electrolytes without artificial colors or sweeteners.
Magnesium at 25mg per 100g contributes to muscle function and recovery. Calcium at 24mg per 100g, while modest, adds to bone health.
At just 45.6 calories per cup, coconut water fits into any diet without meaningful caloric impact. The 2.6g of natural sugar per 100g (6.2g per cup) is significantly lower than typical sports drinks, which often contain 12-18g of sugar per 8 oz. For anyone looking to stay hydrated during or after workouts without consuming a lot of sugar or calories, coconut water is a solid choice.
The 1.1g of fiber per 100g is an unusual benefit for a liquid and helps support digestive health.
Dietary Considerations
Coconut water is suitable for nearly all diets. It is vegan, gluten-free, dairy-free, and low enough in carbs (3.7g per 100g) for moderate keto use. For weight loss, at 45.6 calories per cup it is an excellent alternative to sugary sports drinks. The natural electrolytes make it useful for active individuals. People sensitive to high potassium intake should be mindful of large quantities.
Daily Intake (100g)
100g of coconut water provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in coconut water?
One cup of coconut water (240g) contains about 45.6 calories. A standard coconut yields about 206g of water with 39.1 calories. Per 100g, coconut water has 19 calories.
Is coconut water good for weight loss?
Yes, coconut water is excellent for weight loss. At only 19 calories per 100g and 45.6 calories per cup, it is a very low-calorie way to stay hydrated. It also contains electrolytes that support exercise performance without the sugar load of sports drinks.
Is coconut water a good sports drink?
Coconut water is a good natural sports drink. It contains potassium (250mg per 100g), sodium (105mg per 100g), and magnesium (25mg per 100g) that help replenish electrolytes after exercise. However, it has less sodium than commercial sports drinks, which may be a limitation for very long or intense workouts.
How much potassium is in coconut water?
Coconut water contains 250mg of potassium per 100g. One cup (240g) provides about 600mg of potassium, which is about 13% of the daily value. This makes it one of the better low-calorie sources of potassium available.
Is coconut water keto?
Coconut water can fit into a keto diet in moderation. It has 3.7g of carbs per 100g and 8.9g of carbs per cup. For strict keto, this may use a significant portion of your daily carb allowance. For more moderate low-carb diets, a cup of coconut water is generally fine.
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