South India · Drink
Coconut water
Also called tender coconut water, elaneer, ilaneer, kobbari neellu, nariyal pani
The clear liquid from a tender green coconut, drunk fresh with no sugar added. It is light, with a little natural sugar and potassium.
The short answer
Coconut water has about 31 kcal in a regular serving (1 glass, about 205 g), with 0.5 g of protein and 0 g of fibre. It rates 3.0/5 (moderate fit) for weight management: it is low in calories for its weight and a regular serving is a modest portion, but it has little fibre for its calories and it is low in protein for its calories.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 31 kcal
- 1 glass (about 205 g)
- For weight management
- 3.0 / 5Rated 3 out of 5. Moderate fit for weight management
- Protein and fibre
- 0.5 g · 0 g
- per serving
- Brisk walking
- About 5 min
- uses similar energy (70 kg adult)
Coconut water nutrition
| Nutrient | Per serving (1 glass, about 205 g) | Per 100 g |
|---|---|---|
| Energy | 31 kcal | 15 kcal |
| Protein | 0.5 g | 0.26 g |
| Carbohydrate | 6.5 g | 3.16 g |
| Fat | 0.3 g | 0.16 g |
| Fibre | 0 g | 0 g |
IFCT 2017 (ICMR-NIN), K002 Coconut Water. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017. Home and restaurant versions vary with the oil, rice and portion used.
Is coconut water good for weight management?
It rates 3.0/5, a moderate fit, because it is low in calories for its weight and a regular serving is a modest portion, but it has little fibre for its calories and it is low in protein for its calories.
- Calories per gram (35% of the rating)0.15 kcal · 100/100
- Protein per 100 kcal (25% of the rating)1.7 g · 17/100
- Fibre per 100 kcal (20% of the rating)0.0 g · 0/100
- Portion (20% of the rating)31 of 150 kcal (drink) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have coconut water
- Choose fresh tender coconut water over packaged ones with added sugar
- Have it instead of a soft drink or fruit juice
- Keep to one glass at a time
- Drink water too, coconut water is not a substitute for it
Common questions about coconut water
How many calories are in coconut water?
About 31 kcal in 1 glass, about 205 g, or 15 kcal per 100 g.
Is coconut water good for weight management?
It rates 3.0/5, a moderate fit: it is low in calories for its weight and a regular serving is a modest portion, but it has little fibre for its calories and it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in coconut water?
About 0.5 g in 1 glass, about 205 g, which is 1.7 g for every 100 kcal.
How much walking uses the energy in coconut water?
About 5 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is coconut water good for weight management?
A glass (about 205 g) has only around 31 kcal, much less than juice or a soft drink, but it has no protein or fibre so it will not keep you full.
Find coconut water near you
Opens Google Maps. NutriPedia does not see your location.
Compare it in:Drinks
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.