Coconut water vs sugar-free energy drink: which is healthier?

They are about equally nutrient-dense: coconut water scores 80/100 and sugar-free energy drink 83/100, 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

Sugar-free energy drink

83/100Excellent nutrient density

4 kcal per 100 g. 1 can (250 ml): 260 g

Which to pick for your goal

Fewer caloriesSugar-free energy drink18 vs 4 kcal per 100 g
More proteinAbout even0.2 vs 0.4 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarSugar-free energy drink3.9 vs 0 g per 100 g
More potassiumCoconut water165 vs 0 mg per 100 g
Less saturated fatAbout even0 vs 0 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	Sugar-free energy drink, 100 g	Coconut water, 240 g	Sugar-free energy drink, 260 g
Calories	18 kcal	4 kcal	43 kcal	10 kcal
Protein	0.2 g	0.4 g	0.5 g	1.1 g
Carbohydrates	4.2 g	0.4 g	10 g	1.1 g
Sugars	3.9 g	0 g	9.4 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	0 g	0 g	0 g	0 g
Saturated fat	0 g	0 g	0 g	0 g
Vitamin C	9.9 mg	25 mg	24 mg	65 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	165 mg	0 mg	396 mg	0 mg
Iron	<0.1 mg	0 mg	<0.1 mg	0 mg
Calcium	7 mg	0 mg	17 mg	0 mg
Magnesium	6 mg	0 mg	14 mg	0 mg
Sodium	26 mg	42 mg	62 mg	109 mg

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

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