Calories in coconut water

Ready-to-drink, unsweetened. 18 kcal (75 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Coconut water is the clear liquid from young coconuts, and the unsweetened ready-to-drink kind has just 18 kcal (75 kJ) per 100 g. It is about 95% water, and its small amount of energy comes from natural sugars, about 4 g per 100 g. Its best-known feature is potassium, though the amount per glass is modest.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• A cup (240 ml) has about 44 kcal (185 kJ), and a 330 ml carton about 61 kcal (254 kJ) with roughly 13 g of sugars.
• Check the label for added sugar. Sweetened coconut water has about 37 kcal per 100 g in USDA data, roughly double the unsweetened kind.
• Coconut water is not coconut milk. Canned coconut milk, made from the grated flesh, has about 197 kcal per 100 g, around eleven times as much.
• A 330 ml carton provides about 560 mg of potassium (12% DV). Water straight from a fresh coconut tends to have more, about 250 mg per 100 g versus 165 mg packaged.

Converting these figures

One 1 cup (240 ml) of coconut water is 44 kcal, which is 185 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 1,328 g of coconut water to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.