Coconut Water
The clear liquid from young coconuts, naturally rich in potassium.
Nutrition per 100 g
Standardised to 100 g of coconut water for fair comparison. Typical serving: 250 ml (250 g) — 45 kcal per 250 g serving.
| Nutrient | Per 100 g | Per serving (250 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 18 kcal | 45 kcal | 100 kcal |
| Protein | 0.7 g | 1.7 g | 3.8 g |
| Carbohydrate | 3.6 g | 8.9 g | 19.8 g |
| Fat | 0.2 g | 0.5 g | 1.1 g |
| Fibre | 1.1 g | 2.7 g | 6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of coconut water, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (250 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 2.4 mg | 6 mg | 3% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.03 mg | 0.075 mg | 3% |
| Riboflavin | 0.057 mg | 0.14 mg | 4% |
| Niacin | 0.08 mg | 0.2 mg | <1% |
| Vitamin B6 | 0.032 mg | 0.08 mg | 2% |
| Folate | 3 µg | 7.5 µg | <1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.043 mg | 0.11 mg | <1% |
| Choline | 1.1 mg | 2.8 mg | <1% |
| Minerals | |||
| Calcium | 24 mg | 60 mg | 2% |
| Iron | 0.29 mg | 0.73 mg | 2% |
| Magnesium | 25 mg | 62.5 mg | 6% |
| Phosphorus | 20 mg | 50 mg | 2% |
| Potassium | 250 mg | 625 mg | 5% |
| Sodium | 105 mg | 263 mg | 5% |
| Zinc | 0.1 mg | 0.25 mg | <1% |
| Selenium | 1 µg | 2.5 µg | 2% |
| Copper | 0.04 mg | 0.1 mg | 4% |
| Manganese | 0.14 mg | 0.35 mg | 6% |
Source: USDA FoodData Central — Nuts, coconut water (liquid from coconuts)
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat coconut water?
- Hydrating with a natural electrolyte profile.
- Lower in sugar than most fruit juices.
How to include it
- Drink chilled after exercise.
- Blend into smoothies instead of juice.
Things to consider
- Not a substitute for a sports drink in long endurance events — it is low in sodium.
- Sweetened versions add unnecessary sugar.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Coconut, fresh
Fresh coconut meat is high in fibre and saturated fat, with a distinctive sweet flavour.
- kcal
- 354
- protein
- 3.4 g
- fibre
- 9 g
per 100 g · Typical serving: 50 g fresh meat
Coconut Milk, tinned
Pressed coconut flesh and water; the creamy base of countless curries.
- kcal
- 197
- protein
- 2 g
- fibre
- 0 g
per 100 g · Typical serving: 100 ml tinned (100 g)
Watermelon
Over 90% water, with lycopene and a very low calorie cost per generous portion.
- kcal
- 30
- protein
- 0.6 g
- fibre
- 0.4 g
per 100 g · Typical serving: 1 cup diced (152 g)
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