Calories in Coconut Water
Coconut water is the clear liquid found inside young green coconuts, known for its refreshing taste and natural electrolyte content. It is low in calories and fat, providing a healthy alternative to sugary sports drinks or sodas.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 19 | 0.7g | 3.7g | 0.2g |
| 1 oz (28g) | 1 oz (28g) | 5 | 0.2g | 1.1g | 0.1g |
| 1 coconut yields (206g) | 1 coconut yields (206g) | 39 | 1.5g | 7.6g | 0.4g |
Health Benefits
Excellent source of natural hydration and essential electrolytes.
Supports heart health due to its high potassium and magnesium content.
Contains antioxidants that help protect cells from damage caused by free radicals.
Nutrition Tips
- Choose unsweetened versions to avoid unnecessary added sugars.
- Drink it after exercise to naturally replenish electrolytes like potassium.
- Use it as a base for smoothies instead of fruit juice to lower overall calorie intake.
- Check the label for '100% coconut water' rather than 'coconut water drink' which may contain additives.
- Keep it chilled for the most refreshing taste and better preservation of nutrients.
GAYA Tracking Tip
For the most accurate tracking, photograph the brand label if using packaged coconut water, as sugar content varies significantly between brands.
Frequently Asked Questions
Is coconut water high in sugar?+
It contains natural sugars, typically 6-9g per cup, which is significantly lower than most sodas or fruit juices.
Is it better than sports drinks?+
It is a natural alternative with less sugar and more potassium, though it may have less sodium than some commercial sports drinks.
Can I drink it every day?+
Yes, it is safe for daily consumption for most people and is a great way to stay hydrated throughout the day.
Related Foods
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