Group · Drinks
Coconut water
Coconut water is the liquid found inside the green coconut. It is not coconut milk, which is an emulsion of grated flesh and much higher in fat.
On the nutrition side, it provides 11.8 kcal per 100 g, with 3.33 g of carbohydrate, 0.25 g of protein and 0.05 g of fat. It provides 200 mg of potassium per 100 g.
Macronutrient breakdown
Nutrition table per 100 ml
| Calories | 12 kcal |
| Kilojoules | 50 kJ |
| Protein | 0,3 g |
| Carbohydrate | 3,4 g |
Micronutrients per 100 ml
All measured nutrients, ranked by share of the daily reference intake.
- Potassium200 mg10 %
- Manganese0,15 mg8 %
- Vitamin B60,03 mg2 %
- Magnesium8,3 mg2 %
- Calcium14 mg2 %
- Phosphorus7,9 mg1 %
- Vitamin B50,03 mg0 %
- Vitamin A0,21 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Very low in calories, unlike coconut milk. 11.8 kcal per 100 g against around 200 for coconut milk: the two are often confused, and it changes everything in a recipe.
A rehydration drink? Its 200 mg of potassium per 100 g make it an interesting drink after moderate exercise, but it is low in sodium, the mineral actually lost through sweat. For long efforts, it does not replace a sports drink, and for everything else, water is enough.
Check the label. Some shop-bought coconut waters have added sugar, which multiplies their calorie content.