Calories in Coconut water: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of coconut water (1 glass, about 250 ml) has 48 kcal, with 1.8 g protein, 9.3 g carbohydrate and 0.5 g fat. Per 100 g it comes to 19 kcal. That is 3.8 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (250 g) | Per 100 g |
|---|---|---|
| Calories | 48 kcal | 19 kcal |
| Protein | 1.8 g | 0.7 g |
| Carbohydrate | 9.3 g | 3.7 g |
| Fat | 0.5 g | 0.2 g |
| Fibre | 2.8 g | 1.1 g |
Serving: 1 glass, about 250 ml. Source below, checked 13 October 2026.
What one serving looks like
One glass of about 250 ml of coconut water is the water of one small tender coconut.
Where it fits in a 1,200 to 1,600 kcal day
At 48 kcal, one serving is about 3 percent of a 1,600 kcal day and about 4 percent of a 1,200 kcal day. It is a light, hydrating drink for hot weather. It has some sugar and potassium, and a glass fits easily into a day.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
If you are watching sugar or carbohydrate, see the diabetes diet chart for Indian meals. Similar foods: Almonds, Masala chai with sugar and Cashews.
How cooking changes the number
The value is for fresh unsweetened coconut water. Packaged versions may have added sugar.
A swap to try
Try Chaas (buttermilk). Chaas has some protein and goes well with a meal. Chaas (buttermilk) (1 glass, 200 ml, about 205 g) comes to 82 kcal, which is 34 kcal more than 48 for coconut water, but it brings something different to the plate.
Who might want to watch it
People told to watch their potassium, for example with kidney disease, should ask their doctor.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Chaas (buttermilk) | 1 glass, 200 ml, about 205 g | 82 | 6.8 g |
| Almonds | 10 almonds, about 12 g | 69 | 2.5 g |
| Masala chai with sugar | 1 cup, about 150 ml | 79 | 2.8 g |
| Cashews | 10 cashews, about 15 g | 83 | 2.7 g |
| Walnuts | 4 halves, about 14 g | 92 | 2.1 g |
| Peanut butter | 1 tablespoon, about 16 g | 96 | 3.6 g |
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Nuts, coconut water (liquid from coconuts), USDA FoodData Central, SR Legacy (April 2018), FDC ID 170174
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
