Coconut water nutrition table

Nutrient Per 100 ml Per 240 ml glass Per 1 litre
Energy 19 kcal 46 kcal 190 kcal
Water 95 g 228 g 950 g
Carbohydrate 3.7 g 8.9 g 37 g
of which sugars 2.6 g 6.3 g 26 g
Fibre 1.1 g 2.6 g 11 g
Protein 0.7 g 1.7 g 7 g
Fat 0.2 g 0.5 g 2 g
Potassium 250 mg 600 mg 2,500 mg
Sodium 105 mg 252 mg 1,050 mg
Magnesium 25 mg 60 mg 250 mg
Calcium 24 mg 58 mg 240 mg
Phosphorus 20 mg 48 mg 200 mg
Vitamin C 2.4 mg 5.8 mg 24 mg

Source: USDA FoodData Central, coconut water (liquid from coconuts). Values are per 100 g, so 100 ml is treated as roughly 100 g. The 1 litre column shows what a whole bottle contains. It is not a recommended single serving.

What the numbers mean

  • Low in calories: about 19 kcal per 100 ml, less than half of most fruit juices and colas. See coconut water calories by serving size.
  • Potassium is the standout mineral: one glass gives about 600 mg, more than a medium banana. Compare them in coconut water vs banana.
  • Moderate sodium: 105 mg per 100 ml, which is useful after sweating but much less than oral rehydration solution. More in our electrolytes guide.
  • Natural sugars, no added sugar: plain coconut water's sweetness comes from its own glucose, fructose and sucrose.

Vitamins in coconut water

Coconut water contains small amounts of vitamin C and some B vitamins, but it is not a major vitamin source. A 240 ml glass provides about 5.8 mg of vitamin C, which is well under 10% of an adult's daily needs. Its nutritional value lies mainly in fluid, potassium and electrolytes.

Fresh vs packaged coconut water nutrition

The USDA values describe coconut water taken straight from the nut. Variety, the age of the coconut and processing all shift the numbers, and some packaged drinks add sugar or flavour. For any bottled product, the nutrition panel on the label is the source of truth. Read more in fresh vs packaged coconut water.

Nariyal pani nutrition in short

100 ml nariyal pani mein lagbhag 19 calories, 3.7 g carbohydrate, 250 mg potassium aur 105 mg sodium hota hai. Ek glass (240 ml) mein lagbhag 46 calories aur 600 mg potassium milta hai.

Get it fresh in Pune

CocoDaily delivers fresh coconut water on a daily, alternate-day or selected-weekday routine across Pune. Check delivery for your PIN code.

EVIDENCE NOTE

A label-first way to compare

Start with the serving basis, then read the ingredient list, calories, sugars, sodium and potassium on the specific pack. Generic coconut-water data describes a category; it does not establish CocoDaily's formulation.

For a fair comparison, put products on the same basis—such as per 100 ml—and separately consider how much you plan to drink.

EVIDENCE NOTE

Potassium needs context

NIH describes potassium as important for kidney and heart function, muscle contraction and nerve transmission. It also notes that chronic kidney disease and some medicines can raise the risk of excessive blood potassium, so individual clinical guidance matters.

FREQUENTLY ASKED QUESTIONS

Quick answers.

How many calories are in coconut water?

About 19 kcal per 100 ml, or roughly 46 kcal in a 240 ml glass (USDA). Products with added sugar will be higher.

Is coconut water high in sugar?

Not compared with juice or soda. Plain coconut water has about 2.6 g of natural sugar per 100 ml, or around 6 g per glass.

Does coconut water have protein?

Only a little, about 0.7 g per 100 ml.

What minerals are in coconut water?

Mainly potassium (about 250 mg per 100 ml), plus sodium, magnesium, calcium and phosphorus.

Is coconut water nutrition the same for every brand?

No. Values vary with the coconut and processing. Check the label of the product you buy.

SOURCES