Sugars and natural drinks · IFCT 2017
Coconut water: nutrition per 100 g
Per 100 g, tender coconut water gives 15 kcal, 3.1 g sugars, 215 mg potassium and 28 mg sodium, according to IFCT 2017. It is 95.8 g water, so its value lies in being a light, naturally salty-sweet drink with more potassium than sodium. It ranks 253rd of 257 foods for energy, among the lowest in the tables.
About coconut water
Coconut water is the clear liquid inside a young green coconut, usually picked a few months before the flesh hardens. Along the coasts of Kerala, Tamil Nadu, Karnataka, Goa, Andhra Pradesh, Odisha and West Bengal, a vendor lops the top off with a machete and hands over a straw. IFCT 2017 records it as ilaneer in Tamil, thenga vellam in Malayalam, kobbari neeru in Telugu, naral pani in Marathi, daberjal in Bengali, paida pani in Odia and nariyal ka pani in Hindi.
After drinking, the tender, jelly-like flesh is scooped out with a sliver of the shell. Tender coconuts are offered at temples, given to people recovering from fever, and carried on long summer journeys. In Kerala homes, a little coconut water sometimes goes into appam batter to help it ferment, and restaurants serve elaneer payasam, a chilled tender coconut pudding.
This page covers fresh tender coconut water. Mature coconut water is thinner and less sweet, and packaged coconut water may carry added sugar or preservatives, so read the label. The coconut palm itself gives far more than this drink: the grated flesh, the milk squeezed from it and the oil pressed from dried copra each have their own place in coastal cooking.
What coconut water brings to a meal
- 01
Very low in energy
Coconut water has 15 kcal and 3.2 g carbohydrate per 100 g, 253rd of 257 foods for energy. A whole tender coconut is a light drink, not a meal.
- 02
Potassium ahead of sodium
It gives 215 mg potassium and 28 mg sodium per 100 g. Sodium ranks 1st among the three sugars and drinks in IFCT 2017, but potassium is still several times higher.
- 03
Small amounts of minerals
Coconut water carries 27 mg calcium and 18 mg magnesium per 100 g, about 3 per cent and 4 per cent of a man's daily needs.
- 04
Little vitamin C
Vitamin C is only 0.6 mg per 100 g, 127th of 130 foods with a value, so coconut water is not a vitamin C source.
Coconut water nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 15 kcal | 1% | 1% |
| Protein | 0.3 g | 1% | 1% |
| Carbohydrate (available) | 3.2 g | ||
| Dietary fibre | 0 g | ||
| Free sugars | 3.1 g | ||
| Total fat | 0.2 g | ||
| Water | 95.8 g | ||
| Fats | |||
| Saturated fat | 0.09 g | ||
| Monounsaturated fat | 0.02 g | ||
| Polyunsaturated fat | 0 g | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 27 mg | 3% | 3% |
| Iron | 0.06 mg | 0% | 0% |
| Zinc | 0.04 mg | 0% | 0% |
| Magnesium | 18 mg | 4% | 5% |
| Phosphorus | 18 mg | ||
| Potassium | 215 mg | ||
| Sodium | 28 mg | ||
| Copper | 0.02 mg | ||
| Vitamins | |||
| Vitamin C | 0.6 mg | 1% | 1% |
| Thiamine (B1) | 0.01 mg | 1% | 1% |
| Riboflavin (B2) | 0.01 mg | 0% | 0% |
| Niacin (B3) | 0.04 mg | 0% | 0% |
| Vitamin B6 | 0.06 mg | 3% | 3% |
| Folate (B9) | 11 µg | 4% | 5% |
| Vitamin E (alpha-tocopherol) | 0.45 mg | ||
| Vitamin K1 | 2.7 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Coconut water: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/sugars-and-drinks/coconut-water/
Where coconut water sits among Indian foods
Ranked per 100 g against the other 2 sugars and natural drinks and every food in the tables.
| Nutrient | Per 100 g | In sugars and natural drinks | Among all foods |
|---|---|---|---|
| Protein | 0.3 g | 2nd of 3 | 242nd of 243 |
| Iron | 0.06 mg | 3rd of 3 | 241st of 242 |
| Calcium | 27 mg | 2nd of 3 | 144th of 242 |
| Zinc | 0.04 mg | 3rd of 3 | 242nd of 243 |
| Magnesium | 18 mg | 2nd of 3 | 193rd of 242 |
| Potassium | 215 mg | 2nd of 3 | 185th of 243 |
| Vitamin C | 0.6 mg | 2nd of 2 | 127th of 130 |
| Folate (B9) | 11 µg | 3rd of 3 | 161st of 197 |
How coconut water is eaten
- Straight from the shell: chilled tender coconut water drunk through a straw, then the soft malai scooped out.
- Elaneer payasam: tender coconut flesh and water blended with milk and a little sugar, served cold.
- Appam batter: a cup of coconut water added to rice batter to help it ferment, in some Kerala homes.
- Coconut water with lime: a pinch of salt and a squeeze of lime for a summer cooler.
- Smoothies: blended with tender coconut flesh and fruit such as mango or pineapple.
Recipes in the NNWA database that use it
Before you plan around it
Coconut water is not a medical rehydration fluid. It has less sodium than oral rehydration solution, so for diarrhoea, especially in children, ORS remains the standard and a doctor should be consulted if it continues. People with kidney disease or those on medicines that raise potassium should ask their doctor before drinking it often. Packaged coconut water can contain added sugar, so check the label. Once opened, tender coconut water spoils quickly, so drink it fresh.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about coconut water
How many calories are in coconut water?
IFCT 2017 lists 15 kcal per 100 g of tender coconut water, with 3.2 g carbohydrate and 0.2 g fat. It is one of the lowest-energy foods in the tables, ranking 253rd of 257 for energy.
Is coconut water good for dehydration?
It is a pleasant way to drink fluids, with 215 mg potassium and 28 mg sodium per 100 g. For dehydration from diarrhoea or vomiting, oral rehydration solution has a better balance of salts. Seek medical advice if symptoms are severe or continue.
Can people with diabetes drink coconut water?
Coconut water has 3.1 g sugars per 100 g, so a glass carries much less sugar than juice or soft drinks. A whole coconut still adds some. People with diabetes should fit it into their plan with their doctor or dietitian.
Is coconut water safe for people with kidney disease?
Coconut water is fairly high in potassium, 215 mg per 100 g. People with kidney disease often need to limit potassium, so they should ask their nephrologist or dietitian before drinking it.
Related foods and tables
Coconut
Nutrition per 100 g, from IFCT 2017.
Coconut oil
Nutrition per 100 g, from IFCT 2017.
Sugarcane
Nutrition per 100 g, from IFCT 2017.
Lemon (juice)
Nutrition per 100 g, from IFCT 2017.
Jaggery
Nutrition per 100 g, from IFCT 2017.
Coconut Water Benefits: Hydration, Potassium and Who Should Limit It
The portion-by-portion answer, in the NNWA journal.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
All sugars and natural drinks
3 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.