Beverages, Coconut water, ready-to-drink, unsweetened
Whole food · Beverages
Photo: Wikipedia
Coconut water is the clear, slightly sweet liquid found inside young, green coconuts, offering a naturally hydrating and refreshing drink with a delicate, subtly nutty flavor. It has a thin, watery texture, often described as less viscous than milk but more flavorful than plain water. Nutritionally, it is a low-calorie beverage, providing a quick source of natural sugars and electrolytes like potassium, without any fat or fiber.
Calorie split: 5% protein · 95% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love it for its light, subtly sweet taste that feels naturally refreshing, especially in hot climates or after exercise. It's also prized for its versatility, enjoyed straight from the coconut, blended into smoothies, or used as a base in cocktails and mocktails, deeply rooted in tropical and coastal cultures.
⚠️ Watch-outs & how to enjoy it better
Its natural sugar content, while lower than many juices, can still cause blood sugar spikes if consumed in large quantities, which is a concern for individuals managing diabetes. It can also be relatively high in potassium, which may be problematic for those with kidney disease. To mitigate, pair it with a source of protein or healthy fat (like a handful of nuts) to slow sugar absorption, and practice portion control, sticking to a single serving.
Key benefits
- Natural source of electrolytes, especially potassium
- Low in calories and fat-free
- Hydrating alternative to sugary sports drinks
- Contains natural sugars for quick energy
- No cholesterol or trans fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single young coconut can contain up to 1-2 cups (240-480ml) of water, and its electrolyte composition is remarkably similar to human plasma, which is why it was historically used as an emergency intravenous fluid in some remote areas.
Full nutrition (USDA data · scales with serving)
| Water | 95.0 g |
| Energy | 18.0 kcal |
| Energy | 75.0 kj |
| Protein | 0.22 g |
| Total lipid (fat) | 0.00 g |
| Ash | 0.52 g |
| Carbohydrate, by difference | 4.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 3.9 g |
| Sucrose | 0.96 g |
| Glucose | 0.82 g |
| Fructose | 2.1 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.03 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 5.0 mg |
| Potassium, K | 165 mg |
| Sodium, Na | 26.0 mg |
| Zinc, Zn | 0.02 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 9.9 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beverages, carbonated, tonic water — USDA does not publish this profile for Beverages.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Is coconut water the same as coconut milk?
No. Coconut water is the clear liquid from the inside of a young coconut, while coconut milk is made by grating and pressing the flesh of a mature coconut, resulting in a much higher fat and calorie content.
Is unsweetened coconut water good for hydration?
Yes, it's an excellent natural hydrator due to its electrolyte content, particularly potassium, making it a popular choice for replenishing fluids after light exercise or in hot weather.
Can I drink coconut water every day?
For most people, yes, in moderation. However, due to its potassium content, those with kidney issues should consult a doctor. Also, be mindful of its natural sugar content if monitoring blood sugar.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.18 kcal/g · 5% calories from protein · 0.0 g fiber · 3.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.