Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is coconut water?

Is coconut water healthy? Yes, for most people. Coconut water scores 74/100 on the HowHealthyIs Score: 100 g provides 18 kcal and 9.9 mg vitamin C. Coconut water is low in calories and rich in potassium, a lighter alternative to juice or soda. Source: USDA FoodData Central.

  • Low calorie
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Coconut water ranks higher than 74% of them.

Counts in favor (% daily value per 100 kcal)

  • Vitamin C55%
  • Potassium18%
  • Magnesium7%
  • Calcium3%
  • Protein2%
  • Iron1%
  • Fiber0%
  • Vitamin A0%
  • Vitamin E0%

Counts against

  • Saturated fat0%
  • Added sugars0%
  • Sodium6%

Raw NRF9.3: 85 minus 6 = 80. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in coconut water?

Calories43kcal
Protein0.5g
Carbohydrates10g
Fat0g
Fiber0g
Sugars9.4g
Nutrition facts for coconut water. Per 100 g and for the selected portion (240 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories18 kcal43 kcal
Protein0.2 g0.5 g1%
Carbohydrates4.2 g10 g4%
Fiber0 g0 g0%
Sugars3.9 g9.4 g
Added sugars0 g0 g0%
Fat0 g0 g0%
Saturated fat0 g0 g0%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C9.9 mg24 mg26%
Vitamin E0 mg0 mg0%
Minerals
Calcium7 mg17 mg1%
Iron<0.1 mg<0.1 mg0%
Potassium165 mg396 mg8%
Magnesium6 mg14 mg3%
Sodium26 mg62 mg3%

Source: USDA FoodData Central, "Beverages, Coconut water, ready-to-drink, unsweetened" (FDC 174831). Values rounded.

Why is coconut water good for you?

  • 24 mg vitamin C in 1 cup (240 ml), 26% of the daily value. Vitamin C contributes to the normal function of the immune system.

Good ways to use it

  • A lighter drink than juice
  • Smoothie base

What should you watch out for?

  • Not necessary for hydration in normal exercise; plain water works. Sweetened versions add sugar.

Which drinks score higher?

Other drinks with more nutrition per calorie. Variety matters more than picking one winner.

Almond milk

15 kcal per 100 g

90

High in vitamin E, Source of calcium

How does coconut water compare?

Common questions about coconut water

How many calories are in coconut water?
100 g of coconut water has 18 kcal. A typical portion, 1 cup (240 ml) (240 g), has about 43 kcal.
How much protein is in coconut water?
Coconut water has 0.2 g of protein per 100 g, or about 0.5 g in 1 cup (240 ml).
Is coconut water good for weight loss?
Coconut water is low in calories (18 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Beverages, Coconut water, ready-to-drink, unsweetened", FDC ID 174831. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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More: Drinks ranked, foods high in vitamin C.