A typical serving of coconut water (1 cup, 240 g) has about 46 calories. Per 100 g: 19 kcal, 0.7 g protein, 3.7 g carbs, 0.2 g fat. The same 100 g carries 1.1 g of fiber and 2.6 g of sugar. In a daily log it contributes close to nothing.
| Serving | Weight | Calories |
|---|---|---|
| 1 cup | 240 g | 46 kcal |
| 1 tbsp | 15 g | 3 kcal |
| 100 g | 100 g | 19 kcal |
Lighter than juice but not free: a cup carries about 46 calories. On the energy-density scale, 19 kcal per 100 g puts coconut water at the very low end.
A typical serving (1 cup, 240 g) has about 46 calories, and 100 g has 19 kcal. Calories scale with weight, so double the portion means double the number.
There are 0.7 g of protein in 100 g of coconut water, which works out to about 1.7 g per serving (1 cup). Treat it as an energy source rather than a protein source.
There are 3.7 g of carbohydrate per 100 g of coconut water, or about 9 g in 1 cup (240 g).
Every value on this page comes from USDA FoodData Central, entry 170174 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 170174 (SR Legacy). Serving calories are computed from the per-100-g values.
