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How Many Calories in Coconut Water?

Coconut Water contains 19 kcal per 100g, with 0.7g of protein, 3.7g of carbohydrates, and 0.2g of fat. Low in fat, with just 0.2g per 100g. A low-calorie choice at 19 kcal per 100g, great for those watching their intake. Its low carb content makes it a good fit for ketogenic diets. A vegan-friendly option.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.43mg, Calcium 14.0mg, Vitamin C 3.3mg
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Nutritional Overview

Coconut Water is a beverage consumed for hydration, energy, or enjoyment. Per 100g serving, it provides 19 kcal of energy, 0.7g of protein, 3.7g of carbohydrates, and 0.2g of fat.

With just 0.2g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

This food is a useful source of iron, providing 2.4mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

At just 19 kcal and 0.2g of fat per 100g, this meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat option that can support weight management goals. It can be included generously in calorie-controlled meals without significantly increasing overall energy intake.

Each 100g serving contains 0.10g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Coconut Water is suitable for ketogenic (with only 3.7g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Once Coconut Water's real 19 kcal per 100g is logged, our food calorie estimator handles the running total automatically.

Frequently Asked Questions

How many calories are in Coconut Water?

Coconut Water contains 19 kcal per 100g, which is approximately 1% of the recommended daily intake of 2,000 kcal for an average adult. This meets the UK/EU "low calorie" nutrition-claim threshold.

Is Coconut Water a good source of protein?

Coconut Water contains 0.7g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Supervalu Cooked Irish Ham, Harðfiskur (dried fish jerky), Soy Protein Isolate, or other protein-rich foods.

Is Coconut Water low in fat?

Yes, Coconut Water contains only 0.2g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Coconut Water low in salt?

Yes, Coconut Water contains only 0.10g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Coconut Water keto-friendly?

Yes, with only 3.7g of carbohydrates per 100g, Coconut Water fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Coconut Water suitable for vegans?

Yes, Coconut Water is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 19 kcal and 0.7g of protein per 100g.

Is Coconut Water free from major allergens?

Coconut Water does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Coconut Water a good source of iron?

Coconut Water contains 2.43mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Is Coconut Water good for weight loss?

With only 19 kcal and 0.2g of fat per 100g, Coconut Water meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat food that can be a helpful part of a calorie-controlled diet for weight management.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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