Coconut water calories
At 18 kcal per 100 g, coconut water gets 95% of its energy from carbs, 5% from protein and 0% from fat. One 245 g serving is about 44 kcal.
A serving covers about 2% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 42 to 46 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (245 g) |
|---|---|---|
| kcal | 18 | 44 |
| Protein, g | 0.2 | 0.5 |
| Fat, g | 0.0 | 0.0 |
| Carbs, g | 4.2 | 10.3 |
| Fiber, g | 0.0 | 0.0 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 122 g | 22 kcal | 21-23 | 690 |
| 1 · 245 g | 44 kcal | 42-46 | 1,400 |
| 1½ · 368 g | 66 kcal | 63-69 | 2,100 |
| 2 · 490 g | 88 kcal | 84-93 | 2,700 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 1,400 steps, or 11 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Black coffee | 1 | 2 kcal / 237 g | 0.1 g |
| Green tea | 1 | 2 kcal / 245 g | 0.2 g |
| Tea | 1 | 2 kcal / 237 g | 0.0 g |
| Diet cola | 2 | 7 kcal / 355 g | 0.1 g |
| Espresso | 9 | 3 kcal / 30 g | 0.1 g |
| Coconut water | 18 | 44 kcal / 245 g | 0.2 g |
| Sports drink | 29 | 71 kcal / 244 g | 0.0 g |
| Sweet tea | 29 | 72 kcal / 250 g | 0.0 g |
| Lemon lime soda | 40 | 148 kcal / 369 g | 0.1 g |
Lightest in this group per 100 g: Black coffee.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 174831 (Beverages, Coconut water, ready-to-drink, unsweetened).
The ±5% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in coconut water?
Coconut water has about 18 kcal per 100 g. A typical 245 g serving is about 44 kcal, and realistically anywhere from 42 to 46 kcal depending on the recipe and portion.
How much protein is in coconut water?
0.2 g of protein per 100 g, or about 0.5 g in a 245 g serving.
Your plate isn't a lab sample
Snap your own coconut water and Kalorea estimates what's actually on your plate, with a range and macros.