Calories in Coconut Water: Nutritional facts for Coconut Water Types

A 100g (3.5 oz) serving of fresh, raw coconut water contains 19 calories.

One kilogram (1000g, 35.27 oz) of fresh, raw coconut water contains 190 calories.

One glass (8 fl oz or 245g, 8.64 oz) of fresh coconut water contains 46 calories. A larger 12 fl oz (368g) glass contains 70 calories.

A 100ml (3.4 fl oz or 100g) serving of coconut water contains 19 calories.

The calorie content of the water from one coconut varies by the coconut's size and maturity. The water from one average young green coconut (which can yield 200-1000ml of water) contains between 38 and 190 calories. A typical medium young coconut yielding 1.5 cups (360ml) of water would provide 68 calories.

Coconut water provides some health benefits like promoting hydration and replenishing electrolytes due to its natural content of water, potassium, and other minerals. A list of the health benefits of coconut water are shown below:

• Excellent Source of Hydration: Coconut water is composed of over 94% water and contains electrolytes, making it an effective natural beverage for hydration, especially after exercise or during hot weather. (Saad, I., et al., 2007, "Rehydration with sodium-enriched coconut water after exercise-induced dehydration").
• Rich in Key Electrolytes: It is a good source of potassium, an essential electrolyte for maintaining fluid balance, nerve function, and healthy blood pressure. It also provides smaller amounts of magnesium, calcium, and sodium. (USDA FoodData Central, "Nuts, coconut water").
• May Support Heart Health: The potassium content in coconut water can help counteract the effects of sodium and contribute to lower blood pressure levels. Some animal studies have also suggested it may help reduce cholesterol and triglycerides. (Anurag, P. & Rajamohan, T., 2003, "Cardioprotective effect of tender coconut water in experimental myocardial infarction").
• Contains Antioxidants: Coconut water contains antioxidants that help neutralize oxidative stress and free radicals in the body, which can protect cells from damage. (Loki, A.L. & Rajamohan, T., 2003, "Hepatoprotective and antioxidant effect of tender coconut water on CCl4 induced liver injury in rats").
• May Help Prevent Kidney Stones: Staying hydrated is key to preventing kidney stones. Additionally, some research suggests that coconut water may be even better than plain water at preventing kidney stones by reducing crystal and stone formation in animal studies. (Gandhi, M., et al., 2013, "Prophylactic effect of coconut water (Cocos nucifera L.) on ethylene glycol induced nephrocalcinosis in male wistar rat").
• Low-Calorie Alternative to Sugary Drinks: Unsweetened coconut water is relatively low in calories and sugar compared to sodas, fruit juices, and many sports drinks, making it a healthier choice for a flavorful beverage.

Coconut water has been known to cause some unwanted effects like potential for high sugar intake in flavored varieties and electrolyte imbalances if consumed in extreme excess, due to its specific nutritional composition. A list of the downsides of coconut water are shown below:

• High in Sugar (Flavored Varieties): While plain coconut water has natural sugars, many commercially available flavored coconut waters contain significant amounts of added sugar, which contributes to empty calories and can negate its health benefits.
• Calorie Content: Although lower than many other beverages, coconut water is not calorie-free. A standard serving contains 45-60 calories, which can add up if consumed in large quantities, potentially impacting weight management efforts.
• High in Potassium: The high potassium content, while a benefit for most, can be a concern for individuals with kidney disease who cannot properly excrete potassium, leading to a dangerous condition called hyperkalemia. (Hak, E.B., et al., 2014, "Hyperkalemia From Coconut Water").
• Not a Complete Sports Drink for Intense Exercise: While good for general hydration, coconut water is lower in sodium and carbohydrates compared to traditional sports drinks, which may be more effective for rehydration and refueling during long, intense exercise sessions. (Saat, M., et al., 2002, "Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water").
• Cost: Packaged coconut water is generally more expensive than water or some other beverages.
• Potential for Digestive Upset: For some individuals, drinking large amounts of coconut water can cause digestive discomfort, such as bloating or an upset stomach.

Yes, in moderation, unsweetened coconut water can be good for you. It is a natural source of hydration and provides essential electrolytes, most notably potassium and magnesium, which are important for various bodily functions including blood pressure regulation and muscle function. (Saat, M., et al., 2002, "Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water"). It is also low in calories and sugar compared to most fruit juices and sodas. The presence of antioxidants further adds to its health benefits. (Loki, A.L. & Rajamohan, T., 2003, "Hepatoprotective and antioxidant effect of tender coconut water on CCl4 induced liver injury in rats"). 

The American Heart Association recommends that most of the fluid a person drinks should be water, but unsweetened beverages like coconut water can contribute to hydration. For most healthy, active individuals, a serving of 8-12 oz of pure coconut water per day can be a healthy part of their diet. (U.S. Department of Agriculture and U.S. Department of Health and Human Services, "Dietary Guidelines for Americans, 2020-2025").

Yes, coconut water can have a mild laxative effect for some individuals and may also help soothe certain types of gastric discomfort. Its high potassium content helps maintain proper fluid balance in the digestive tract, which can aid in preventing constipation. The presence of magnesium in coconut water can also contribute to a mild laxative effect, as magnesium helps relax intestinal muscles and draw water into the bowels. (Slavin, J.L. & Lloyd, B., 2012, "Health benefits of fruits and vegetables"). For gastric discomfort, such as after a bout of diarrhea or vomiting, coconut water can be beneficial for rehydration due to its balance of water and electrolytes, helping to restore lost fluids and minerals gently. (Adams, W. & Bratt, D.E., 1992, "Young coconut water for home rehydration in children with mild gastroenteritis"). However, for others, particularly those not used to it, drinking large amounts can lead to bloating or an upset stomach.

A person can generally drink one to two cups (8-16 fl oz or 240-480ml) of unsweetened coconut water daily as part of a healthy hydration plan. There is no official recommended daily consumption limit for coconut water, but moderation is key. Drinking coconut water daily can contribute to hydration and provide beneficial electrolytes like potassium and magnesium, which support heart health and muscle function. (Saat, M., et al., 2002, "Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water"). Its antioxidant content may also help combat oxidative stress. (Loki, A.L. & Rajamohan, T., 2003, "Hepatoprotective and antioxidant effect of tender coconut water on CCl4 induced liver injury in rats").  The best time of day to drink it can be after light to moderate exercise for rehydration, in the morning for a gentle boost of electrolytes, or anytime as a low-sugar alternative to other sweetened beverages.

Drinking coconut water on an empty stomach is generally safe for most people and allows for quick absorption of its electrolytes and nutrients. The coconut water benefits and side effects when consumed this way are often highlighted. Benefits include kickstarting hydration for the day, delivering electrolytes like potassium and magnesium directly to your system, and providing a gentle energy boost from its natural sugars without a heavy digestive load. Some people find that drinking coconut water on an empty stomach helps with morning cleansing or settling the stomach.

But it is important to be aware of the risks of drinking coconut water on an empty stomach for some individuals. The natural sugars, though modest, could still cause a mild blood sugar response. More significantly, some people may experience digestive discomfort, bloating, or a laxative effect, particularly if they are not used to it or drink a large quantity. The key to enjoying coconut water benefits on an empty stomach is to start with a small amount and see how your body responds.

Yes, for some individuals, drinking coconut water on an empty stomach may help with acid reflux. Coconut water has a relatively neutral to slightly alkaline pH once metabolized, which may help to temporarily buffer stomach acid and soothe irritation in the esophagus. Its high electrolyte content, particularly potassium, can also contribute to overall digestive health. (Fenton, T.R. & Lyon, A.W., 2011, "Milk and acid-base balance: proposed hypothesis versus scientific evidence"). Furthermore, as a natural, low-fat beverage, it is less likely to trigger reflux compared to fatty, spicy, or highly acidic drinks like coffee or orange juice. While direct large-scale clinical trials on coconut water specifically for acid reflux are limited, anecdotal evidence and its general properties suggest it can be a gentle option. (Yadav, M., et al., 2014, "Tender coconut water: A review on its nutritional and health benefits"). It is important to choose unsweetened coconut water, as high sugar content can sometimes worsen reflux symptoms for some people. (Kou, W.G., et al., 2019, "Diet and Lifestyle in the Management of Gastroesophageal Reflux Disease: Why We Feel the Burn").

Yes, drinking coconut water regularly can help relieve constipation for some individuals, primarily through its hydrating properties and mineral content. Dehydration is a common cause of constipation, and coconut water, being over 94% water, is an effective way to increase fluid intake. (Popkin, B.M., et al., 2010, "Water, hydration, and health"). In addition to hydration, coconut water contains a significant amount of magnesium, a mineral that helps to relax intestinal muscles and draw water into the bowels, which can soften stool and promote bowel movements. (Slavin, J.L. & Lloyd, B., 2012, "Health benefits of fruits and vegetables"). It also contains potassium, which is important for proper muscle function, including the smooth muscles of the digestive tract. While not a potent laxative, incorporating coconut water into a daily routine, alongside a diet rich in fiber, can contribute to better digestive regularity. (Quigley, E.M.M., 2011, "Probiotics and constipation: A new treatment option?").

Diabetics should choose coconut water from young, green coconuts over that from mature, brown coconuts. The water from young coconuts is lower in natural sugars and calories compared to the liquid found inside mature coconuts. As a coconut matures, the composition of its water changes, with sugar and fat content generally increasing as it contributes to the development of the coconut meat. Young coconut water has a lower glycemic index, meaning it is less likely to cause a rapid spike in blood sugar levels, which is a critical consideration for managing diabetes. (Trinidad, T.P., et al., 2004, "Glycaemic index of different coconut (Cocos nucifera)-flour products in normal and diabetic subjects"). It is also essential for individuals with diabetes to choose 100% pure coconut water without any added sugars or fruit juices. (American Diabetes Association, "Healthy Food Choices").

The calorie content of coconut water changes significantly based on whether sugars, fruit purees, or coconut pulp are added. The lowest calorie options are fresh, raw coconut water and packaged 100% pure coconut water, both of which contain 45 to 60 calories per 8 fl oz serving. These calories are from the naturally occurring sugars and small amounts of protein and fat. Coconut water from concentrate is in a similar low-calorie range. The calorie count starts to increase with flavored and sweetened varieties. Flavored coconut water, with added fruit juices or purees, typically contains 60 to 100 calories per serving. Sweetened coconut water, which has added sugar like cane sugar, will be higher, often ranging from 80 to over 120 calories, making it the highest calorie option among non-alcoholic types and comparable to other sugary drinks. Coconut water with added pulp will be slightly higher in calories than plain coconut water due to the fat and fiber from the coconut meat, generally in the 60 to 90 calorie range. Sparkling coconut water's calorie content will mirror its still counterpart, being low if plain and higher if flavored and sweetened.

The origin of coconut water as a beverage is tied to the origin of the coconut palm (Cocos nucifera) itself, which is believed to have originated in the tropical regions of Southeast Asia or Northwestern South America thousands of years ago. For as long as coastal and tropical peoples have been utilizing coconuts, they have been drinking the sterile, refreshing liquid found inside young, green coconuts. This water served as a vital source of safe hydration in regions where clean drinking water might not have always been available. 

Its importance as a natural, hydrating beverage has been documented in various cultures for centuries. In traditional Ayurvedic medicine in India, coconut water was valued for its cooling and digestive properties. During World War II in the Pacific Theater, coconut water was reportedly used as an emergency intravenous hydration fluid for wounded soldiers when standard IV saline was not available. 

A classic dish, or rather a simple preparation that highlights its origin, is "Buko Juice" from the Philippines. "Buko" means young coconut in Tagalog. This isn't a complex dish but the purest form of consumption: a young green coconut is simply opened, and the naturally sweet and refreshing water is drunk directly from the shell, often with a straw.