Nutrition facts · Drinks
Calories in Coconut water
Unsweetened coconut water has 18 calories per 100 g, and a 1 cup serving (245 g) has 44 calories. Nearly all of those calories come from carbohydrates, mostly natural sugar, with only a trace of protein and no fat.
Calories come from: Carbs 95% · Fat 0% · Protein 5%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 18 kcal | 0.2 g | 4.2 g | 0 g |
| 1 cup | 245 g | 44 kcal | 0.5 g | 10.4 g | 0 g |
Full nutrition (Per 100 g)
| Calories | 18 kcal |
|---|---|
| Protein | 0.2 g |
| Carbohydrates | 4.2 g |
| of which sugars | 3.9 g |
| Fiber | 0 g |
| Fat | 0 g |
| of which saturated | 0 g |
| Sodium | 26 mg |
What changes the calories
- Sweetened coconut water and flavored versions have more calories than unsweetened, because added sugar or juice adds carbohydrate.
- Coconut water blended with coconut milk or coconut cream is much higher in calories, since those add fat.
- Portion size matters most: bottles and cartons often hold more than one cup, so drinking a whole container can add up.
- Fresh coconut water straight from the nut can vary somewhat in sugar content depending on the coconut's maturity.
Tips for logging it accurately
- Check the label to confirm whether your coconut water is unsweetened, and log a sweetened or flavored version if it contains added sugar or juice.
- Measure by volume or weigh it, and log the full container size if you drink the whole thing rather than assuming one cup.
- In BerryFit, search for unsweetened ready-to-drink coconut water and adjust the serving to match the amount you actually drank.
Log Coconut water in seconds
Snap a photo of your meal or search for Coconut water in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of coconut water?
One cup (245 g) of unsweetened coconut water has 44 calories, with 10.4 g of carbs, 0.5 g of protein and 0 g of fat.
How much sugar is in coconut water?
Unsweetened coconut water has 3.9 g of sugar per 100 g, which makes up most of its 4.2 g of carbs. Sweetened versions contain more.
Does coconut water have fat?
No, unsweetened coconut water has 0 g of fat per 100 g. It is different from coconut milk, which is made from the coconut flesh and is much higher in fat and calories.
Is coconut water lower in calories than other drinks?
At 18 calories per 100 g, it is slightly higher than unsweetened almond milk (15) and much higher than brewed green or black tea (1), but lower than beer or soy milk (43) and white wine (82).
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Beverages, Coconut water, ready-to-drink, unsweetened, FDC ID 174831); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
