1 cup (medium) of Unsweetened coconut water (240 g) has 46 calories. That works out to 19 calories per 100 g. It contains 8.9 g of carbs, 1.7 g of protein, 0.5 g of fat and 0.2 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 54 (low), so it raises blood sugar slowly.

Unsweetened coconut water Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.7g

· 1% DV

Protein

0.7g

· 1% DV

Fat

0.2g

· 0% DV

Fiber

0.1g

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 76% · Protein 14% · Fat 10%

Unsweetened coconut water Vitamins & Minerals

Vitamins

0.06mg · 5% DV

Vitamin C

2.4mg · 3% DV

0.03mg · 3% DV

Biotin

1µg · 3% DV

Minerals

Potassium ⭐

250mg · 7% DV

Magnesium

15mg · 4% DV

Calcium

24mg · 2% DV

Selenium

1µg · 2% DV

How Nutritious Is Unsweetened coconut water?

Nutrient density

Medium

45/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

40/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Unsweetened coconut water Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Unsweetened coconut water

To burn the 19 calories in 100 g:

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Unsweetened coconut water Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Unsweetened coconut water Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Unsweetened coconut water Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Unsweetened coconut water Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.01g

Compare Unsweetened coconut water

🥥vs☕️

Unsweetened coconut water vs Turkish coffee12 kcal more per 100 g

→🥥vs🥛

Unsweetened coconut water vs Ayran18 kcal fewer per 100 g

→🥥vs🧊🍵

Unsweetened coconut water vs Iced Tea1 kcal fewer per 100 g

→🥥vs🍵

Unsweetened coconut water vs Tea18 kcal more per 100 g

→

Foods Similar to Unsweetened coconut water

☕️

Turkish coffee

7 kcal

🥛

Ayran

37 kcal

🧊🍵

Iced Tea

20 kcal

🍵

Tea

1 kcal

🥤

Detox Water

2 kcal

🥤

Soda

42 kcal

☕️

Coffee

2 kcal

🥤

Cola

42 kcal

Frequently Asked Questions About Unsweetened coconut water

How many calories are in unsweetened coconut water?

Unsweetened coconut water contains 19 calories per 100 g. It provides 3.7 g of carbohydrates, 0.7 g of protein, and 0.2 g of fat per 100 g.

Is unsweetened coconut water suitable for a vegan or gluten-free diet?

Yes. Unsweetened coconut water is compatible with vegan, vegetarian, paleo, Mediterranean, flexitarian, and gluten-free diets. Its glycemic index is 54.

Have another question about Unsweetened coconut water?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026