Coconut water vs fruit smoothie: which is healthier?

They are about equally nutrient-dense: coconut water scores 80/100 and fruit smoothie 76/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Coconut water

80/100Excellent nutrient density

18 kcal per 100 g. 1 cup (240 ml): 240 g

Fruit smoothie

76/100High nutrient density

58 kcal per 100 g. 1 glass (250 ml): 260 g

Which to pick for your goal

Fewer caloriesCoconut water18 vs 58 kcal per 100 g
More proteinFruit smoothie0.2 vs 2.5 g per 100 g
More fiberFruit smoothie0 vs 1.2 g per 100 g
Less sugarCoconut water3.9 vs 7.1 g per 100 g
More potassiumFruit smoothie165 vs 220 mg per 100 g
Less saturated fatCoconut water0 vs 0.6 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Coconut water, 100 g	Fruit smoothie, 100 g	Coconut water, 240 g	Fruit smoothie, 260 g
Calories	18 kcal	58 kcal	43 kcal	151 kcal
Protein	0.2 g	2.5 g	0.5 g	6.6 g
Carbohydrates	4.2 g	11 g	10 g	28 g
Sugars	3.9 g	7.1 g	9.4 g	19 g
Fiber	0 g	1.2 g	0 g	3.1 g
Fat	0 g	0.9 g	0 g	2.4 g
Saturated fat	0 g	0.6 g	0 g	1.5 g
Vitamin C	9.9 mg	14 mg	24 mg	37 mg
Vitamin A	0 µg	16 µg	0 µg	41 µg
Potassium	165 mg	220 mg	396 mg	571 mg
Iron	<0.1 mg	0.3 mg	<0.1 mg	0.8 mg
Calcium	7 mg	82 mg	17 mg	212 mg
Magnesium	6 mg	16 mg	14 mg	43 mg
Sodium	26 mg	30 mg	62 mg	78 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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