Calories in Coconut water
One glass of Coconut water is about 250 g, which comes to 48 kcal and 1.8 g of protein — roughly 3% of a 1,500 calorie day.
Coconut water nutrition
| Per | 1 glass (250 g) | 100 g |
|---|---|---|
| Energy | 48 kcal | 19 kcal |
| Protein | 1.8 g | 0.7 g |
| Carbohydrate | 9.2 g | 3.7 g |
| Fat | 0.5 g | 0.2 g |
| Fibre | 2.8 g | 1.1 g |
Values from IFCT 2017, the Indian food composition tables, rather than a generic international database. Source: IFCT2017 E035.
What the numbers say
By its own figures this is reasonable protein for its calories; light enough that the portion rarely matters.
Protein is the number most Indian plates are short of. If a meal built around this lands under about 15 g, add curd, dal or eggs rather than changing the dish.
Similar foods, by calories
- Buttermilk / chaas — 50 kcal per glass
- Chai without sugar — 33 kcal per cup
- Nimbu pani (with sugar) — 62 kcal per glass
- Chai with milk and sugar — 68 kcal per cup
Common questions
How many calories in 1 glass of Coconut water?
About 48 kcal per glass (250 g), and 19 kcal per 100 g.
How much protein is in Coconut water?
About 1.8 g per glass, which is 0.7 g per 100 g.
More guides
This is general food guidance, not medical advice. If you are pregnant, taking medication or managing an illness, show any plan to your doctor first.