Calories in coconut water
1 glass of coconut water (240 g) has 46 calories, with 1.7 g of protein, 8.9 g of carbs and 0.5 g of fat. That's 19 calories per 100 g.
| Nutrition | 1 glass (240 g) | 100 g |
|---|---|---|
| Calories | 46 kcal | 19 kcal |
| Protein | 1.7 g | 0.7 g |
| Carbs | 8.9 g | 3.7 g |
| Fat | 0.5 g | 0.2 g |
| Fibre | 2.6 g | 1.1 g |
Figures are from USDA FoodData Central, where it's listed as “Coconut water (Nariyal pani)”. Brands and portions vary, so treat them as a good estimate.
Is coconut water good for a gym diet?
It has some protein (3.7 g per 100 calories), but not enough to lean on. Pair it with dal, tofu or soya chunks to fill the gap.
Most of its calories come from carbs (76%), then protein (14%) and fat (9%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 15 glasses (about 680 calories). The same 25 g from soya chunks is about 170 calories.
Logging coconut water in GymSensei
Type or say “1 glass of coconut water” and it's logged with the numbers above, no searching through lists. It also understands “nariyal pani”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Ghee | 1 tsp (5 g) | 44 | 0 g |
| Cooking oil | 1 tsp (5 g) | 44 | 0 g |
| Sugar | 1 tsp (5 g) | 19 | 0 g |
| Cheese pizza | 1 slice (80 g) | 213 | 9.1 g |
| Chai | 1 cup (211 g) | 34 | 0.8 g |
Updated . General fitness and nutrition guidance, not medical advice.
Log food the way you'd say it
Free, no ads, and it works offline. Start as a guest with no account.