100% Pure Coconut Water
Per serving: 1 cup unsweetened coconut water (245g)
About 100% Pure Coconut Water
One cup of ready-to-drink, unsweetened coconut water provides approximately 44 calories, 0.5 grams of protein, 10.4 grams of carbohydrate, no meaningful fat, and no reported fiber in the USDA reference used for this entry. Most of its carbohydrate is naturally occurring sugar.
Coconut water is about 95 percent water and supplies potassium, sodium, manganese, vitamin C, magnesium, calcium, and phosphorus. Its electrolyte concentration varies naturally and can also differ among packaged products and coconut varieties.
Despite its health-oriented image, coconut water is not calorie-free and should not be treated as unlimited water. This entry assumes a 100 percent coconut-water product with no added sugar, flavoring, juice concentrate, or sweetener.
At-a-Glance Stats
Macronutrient Breakdown
44 kcal
Total calories per 1 cup unsweetened coconut water (245g)
Protein
Builds & repairs muscle tissue
1% of typical daily value
Carbohydrates
Primary fuel source for energy
10% of typical daily value
Total Fat
Supports hormones & nutrient uptake
0% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
0% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Coconut water provides fluid together with potassium, sodium, magnesium, and other naturally occurring electrolytes.
- 2
An unsweetened cup contains far fewer calories and less sugar than many sodas, fruit punches, and sports drinks.
- 3
Its potassium contributes to normal muscle, nerve, and fluid-balance functions.
- 4
Vitamin C and manganese add modest micronutrient value beyond plain water.
- 5
It can be useful after light activity, although plain water and a balanced meal are sufficient for most routine hydration needs.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Choose a product whose ingredient list contains only coconut water and no added sugar or fruit-juice concentrate. Coconut water contains natural sugar and potassium, so portion size matters for blood-glucose management and for people who have been advised to limit potassium because of kidney disease.
Diet Compatibility
Frequently Asked Questions
How many calories are in 100% Pure Coconut Water?›
100% Pure Coconut Water contains 44 calories per 1 cup unsweetened coconut water (245g). This includes 0.5g protein (2 kcal), 10.4g carbohydrates (41.6 kcal), and 0g fat (0 kcal).
How much protein does 100% Pure Coconut Water have?›
100% Pure Coconut Water provides 0.5g of protein per 1 cup unsweetened coconut water (245g).
Is 100% Pure Coconut Water good for weight loss?›
It can be useful after light activity, although plain water and a balanced meal are sufficient for most routine hydration needs. With 44 calories per serving, it can fit well within a calorie-controlled diet.