Coconut Water Nutrition: Calories, Potassium, Carbs (Full Guide)

Coconut water contains approximately 18 calories, 4.5g carbohydrates, 250mg potassium and 4g natural sugars per 100ml. It is naturally fat-free, cholesterol-free and gluten-free. Young-green coconut water — the type we brew with at Coco Loco — has a higher electrolyte and mineral profile than mature coconut water. Per 330ml serve, that works out to roughly 60 calories, 15g carbs and about 600mg of potassium.

This guide breaks down exactly what’s inside Australian coconut water — calories, potassium, carbohydrates, electrolytes, vitamins — plus how to read nutrition labels under Food Standards Australia New Zealand (FSANZ) rules, and how it compares to sports drinks, fruit juice and alcoholic coconut water.

Coconut water at a glance (per 100ml)

Nutrient	Amount
Energy	~18 kcal (75 kJ)
Total carbohydrates	~4.5 g
Natural sugars	~4 g
Protein	~0.2 g
Total fat	0 g
Potassium	188–250 mg
Sodium	24–45 mg
Magnesium	25 mg
Calcium	24 mg
Vitamin C	~18 mg (30% RDI)

Values vary by coconut maturity, origin and processing method (pasteurised vs UHT). Always check the nutrition information panel on the pack.

What is coconut water?

Coconut water is the clear, slightly sweet liquid inside young green coconuts (Cocos nucifera). In the first 6–7 months of the coconut’s development, this liquid serves as the tree’s built-in reservoir. At this young-green stage, the water is at its most plentiful and flavourful. Unlike coconut milk (made from grated mature coconut flesh) or coconut oil (pressed from the dried meat), coconut water is entirely the tree’s own creation, low in fat, low in calories, rich in electrolytes.

Coconut water vs coconut milk vs coconut oil

• Coconut water — from young green coconuts. ~18 kcal/100ml, fat-free, electrolyte-rich.
• Coconut milk — grated mature flesh blended with water. ~200 kcal/100ml, high in saturated fat, culinary use.
• Coconut oil — cold-pressed from dried coconut meat (copra). ~862 kcal/100ml, 100% fat, cooking and cosmetic use.

How much potassium is in coconut water?

Coconut water delivers roughly 188–250mg of potassium per 100ml. A 240ml cup supplies around 450–600mg, which is about 15–20% of the adult Adequate Intake per the Australian Nutrient Reference Values. The suggested dietary target is 2,800mg per day for women and 3,800mg for men, and most Australians consistently fall short of these numbers.

Potassium is an essential mineral involved in fluid balance, nerve transmission, muscle contraction and blood pressure regulation. Coconut water is one of the most potassium-dense beverages available, delivering more potassium per millilitre than a banana.

Potassium comparison: coconut water vs common foods

Source	Serve size	Potassium (mg)	% of daily target*
Coconut water	250ml	~600	~18%
Banana	1 medium (118g)	~422	~13%
Avocado	1/2 medium (100g)	~485	~15%
Sweet potato	1 medium (130g)	~541	~16%
Typical sports drink	250ml	~30–90	~1–3%
Orange juice	250ml	~496	~15%

*Based on 3,300mg midpoint of Australian suggested dietary targets.

A note on who should be careful: potassium is essential, but more is not always better. People with chronic kidney disease, or those taking potassium-sparing medications (including certain blood pressure drugs), need to monitor their intake. If you have a diagnosed kidney condition, speak to your doctor or dietitian before adding coconut water to your daily routine.

Coconut water carbohydrates: carbs, sugar and keto

Pure coconut water contains about 4.5g of carbohydrates per 100ml, of which around 4g are naturally occurring sugars, mainly glucose and fructose. A 240ml cup provides roughly 10.8g carbs and 9.6g sugar. Because these sugars are intrinsic to the fruit, they carry along vitamins and minerals.

Is coconut water keto-friendly?

A 240ml cup of coconut water contains approximately 10.8g of net carbohydrates. On a strict keto diet limiting intake to 20g of net carbs per day, a single cup would use over half the daily allowance. On a more moderate low-carb or modified keto approach (50g per day), coconut water can fit comfortably.

For a lower-carb option: Coco Loco Hard Seltzer contains just 4.6g of carbohydrates per 330ml can (1.4g per 100ml), because the fermentation process converts most of the coconut water’s natural sugars into alcohol.

FSANZ rules for “low sugar” and “no added sugar” claims

In Australia, sugar labelling is governed by Food Standards Australia New Zealand (FSANZ). The key definitions:

• Low sugar: product must contain no more than 2.5g of total sugars per 100ml. Pure coconut water (at ~4g/100ml) cannot make this claim.
• No added sugar: no sugar-containing ingredients or sweetening agents added during processing. A product labelled “100% coconut water” with no cane sugar, syrup or sweeteners can validly claim this.

This is why we designed Coco Loco Hard Seltzer as a brewed beverage rather than a sugar-mixed one. Our 330ml can contains ≤ 3.6g of sugar, well below pure coconut water per volume, and under FSANZ’s 2.5g/100ml “low sugar” threshold.

Coconut water vs other beverages: carbs and sugar

Beverage	Carbs per 100ml	Sugars per 100ml	Energy (kcal)
Coconut water	4.5g	4.0g	18
Plain water	0g	0g	0
Typical sports drink	6.0g	5.5g	26
Orange juice	8.5g	8.0g	38
Apple juice	11.0g	9.6g	46
Cola	10.6g	10.6g	42
Coco Loco Hard Seltzer	1.4g	1.1g	35

Other key vitamins and minerals

Magnesium, calcium and sodium

Per 100ml: 25mg magnesium, 24mg calcium, 24–45mg sodium. These minerals work alongside potassium to support rehydration, muscle function and fluid balance. Note the sodium content is low compared to sports drinks. For prolonged intense exercise in hot conditions, coconut water alone will not replace all the sodium lost through sweat.

Vitamin C

Around 18mg of vitamin C per 100ml, roughly 30% of the adult RDI. Vitamin C is a water-soluble antioxidant that supports collagen synthesis, immune function and iron absorption.

Coconut water vs common hydration choices

How does coconut water stack up against the most common beverage options? Here is an honest comparison:

	Coconut water	Sports drink	Plain water	Fruit juice	Electrolyte powder
Calories (250ml)	~45 kcal	~60–75 kcal	0 kcal	~110 kcal	~10–25 kcal
Sugar (250ml)	~6g	~14–20g	0g	~22–28g	~2–5g
Potassium	~600mg	~30–90mg	0mg	Varies	Varies
Sodium	~25–60mg	~110–160mg	0mg	~5mg	~200–400mg
Artificial additives	None	Often	None	Rarely	Often

No single option wins every category. Plain water is the cheapest and most accessible hydrator. Sports drinks have higher sodium for extreme exertion. Electrolyte powders offer precise dosing. Coconut water’s advantage is that it delivers a genuine electrolyte profile with no artificial additives, low sugar, and a taste people actually enjoy drinking.

Processing matters: pasteurised vs UHT

Most commercial coconut water is heat-treated before packaging:

• Pasteurisation: gentle heating that preserves most nutrients and flavour.
• UHT (ultra-high temperature): shelf-stable for longer but can reduce vitamin content and introduce a slightly cooked flavour.

When we sourced coconut water for Coco Loco, our lab testing confirmed UHT processing strips a meaningful portion of the electrolyte and vitamin profile. That is why we chose gently-pasteurised young-green coconut water, so every can of Coco Loco Hard Seltzer retains the electrolyte benefit.

Hydration, electrolytes and the evidence

Coconut water naturally contains several electrolytes: potassium, sodium, magnesium and calcium. These are the same minerals your body uses to regulate fluid balance, and the reason sports drink brands spend millions engineering their formulas. The difference is that coconut water gets there without added sugar, artificial colours or synthetic flavouring.

Several studies have compared coconut water to conventional sports drinks for rehydration after moderate exercise and found it comparably effective. For moderate exercise (a morning run, a gym session, a weekend hike), coconut water replenishes fluids and electrolytes effectively. For endurance athletes doing sustained high-intensity work over an hour, the lower sodium content means pairing it with a sodium source is advisable. For a deeper look at what the research says, see our guide to alcoholic coconut water.

Who should be cautious with coconut water

• Chronic kidney disease: the high potassium content can be a risk for people with impaired kidney function or those on potassium-sparing medications. Consult your doctor first.
• IBS and FODMAP sensitivity: coconut water contains fermentable carbohydrates that may trigger symptoms.
• Coconut allergy: rare but can cause skin or gastrointestinal reactions. Check ingredient lists.
• Athletes doing prolonged intense exercise: sodium content is lower than sports drinks. Pair with a salty snack or electrolyte supplement for sessions over an hour.

How to choose coconut water in Australia

Look for packaging that reads simply Ingredients: 100% coconut water. Avoid products with added cane sugar, fruit concentrates, natural flavourings or preservatives unless you specifically want them. Prefer “no added sugar” labels over “reduced sugar” or “light” (which are not regulated in the same way). Pasteurised bottles or chilled tetra packs tend to taste closer to fresh. Where possible, drinking coconuts from a green grocer offer the purest nutritional profile.

Beyond the glass: creative ways to use coconut water

Use coconut water to boost smoothies and smoothie bowls, as a lower-sugar base for coconut water cocktails and mocktails, instead of water when cooking rice or quinoa (1:1 swap), in marinades for tenderising chicken or firm tofu, or frozen into electrolyte-packed ice cubes. For a light, electrolyte-boosted cocktail, add coconut water ice cubes to Coco Loco Passionfruit or Coco Loco Pineapple for a spritzer.

The brewed alternative: low-sugar coconut water hard seltzer

If you love the hydration of coconut water but want it as an alcoholic drink, without the sugar load of spirit-mixed seltzers, Coco Loco Hard Seltzer is Australia’s only brewed alcoholic coconut water, made from real young-green coconut water. At 4% ABV, ≤ 3.6g of sugar per can and 115 calories per 330ml can, it delivers a sessionable cocktail-style drink with one standard drink’s worth of alcohol and the electrolyte profile of genuine coconut water. For a full ranking of low-calorie alcoholic options in Australia, see our guide to low-calorie alcoholic drinks. To learn more about what alcoholic coconut water is and how it is made, read our category guide.

Try the Coco Loco Mixed Pack — Pineapple and Passionfruit, fermented in regional Victoria, available nationally with free shipping on orders over $150.

Frequently asked questions

How many calories are in coconut water?

Pure coconut water contains approximately 18 calories per 100ml, or roughly 43 calories per 240ml cup. A typical 330ml serve has around 60 calories. Coconut water is naturally low in calories because it is fat-free and contains only the sugars intrinsic to the fruit.

How much potassium is in coconut water?

Coconut water contains between 188 and 250mg of potassium per 100ml, with a 240ml cup delivering 450–600mg. This is about 15–20% of the daily Adequate Intake for an adult in Australia, and more potassium per millilitre than a banana.

Does coconut water have more potassium than a banana?

Per millilitre, yes. A 250ml serve of coconut water delivers roughly 600mg of potassium, compared to about 422mg in a medium banana. Gram for gram, coconut water is one of the most potassium-dense whole foods available.

How many carbs are in coconut water?

Coconut water contains approximately 4.5g of carbohydrates per 100ml, or roughly 10.8g per 240ml cup. Almost all of these carbohydrates come from naturally occurring sugars (glucose and fructose). By comparison, orange juice contains about 8.5g of carbs per 100ml and cola contains 10.6g.

Is coconut water keto-friendly?

It depends on your daily carb limit. A 240ml cup of coconut water has roughly 10.8g of net carbs. On a strict 20g/day keto diet, that is over half the daily allowance. On a moderate low-carb or modified keto approach (50g/day), it fits comfortably. For a lower-carb alternative, Coco Loco Hard Seltzer contains just 4.6g carbs per 330ml can.

Is coconut water good for hydration?

Yes. Coconut water contains naturally occurring electrolytes (potassium, sodium, magnesium and calcium) which support fluid balance. Research suggests it is comparably effective to conventional sports drinks for rehydration after moderate exercise, with no added colours or artificial flavours. For intense exercise over an hour, pair it with a sodium source.

Is coconut water low in sugar?

Not technically. Under FSANZ rules, a drink must contain no more than 2.5g of sugar per 100ml to claim “low sugar”. Pure coconut water contains about 4g per 100ml, so it can only carry a “no added sugar” label (if nothing is added). Coco Loco Hard Seltzer qualifies as low sugar at 1.1g per 100ml.

Is coconut water gluten free?

Yes. Pure coconut water is naturally gluten-free. Always check flavoured or blended products for added ingredients that could contain gluten.

Can you drink coconut water every day?

For most adults, yes. Coconut water is safe for daily consumption in moderate amounts. However, people with chronic kidney disease or on potassium-sparing medications should consult a healthcare professional first, as the high potassium content can be a risk.

Is coconut water better than water?

They serve different purposes. Plain water is the most efficient hydrator and has zero calories. Coconut water adds electrolytes, a small amount of natural sugar and flavour, which makes it a useful option after exercise, as a mixer, or when you want something more interesting than water without the sugar load of juice. Neither is categorically better; it depends on the context.

Can you mix coconut water with alcohol?

Yes. Coconut water’s light, slightly sweet flavour makes it an excellent cocktail and spritz base. Coco Loco takes this further by fermenting real coconut water to brew Australia’s only brewed alcoholic coconut water, with ≤ 3.6g of sugar per can and ~115 kcal.

Does coconut water contain vitamin D?

No. Coconut water does not contain meaningful amounts of vitamin D. Its main micronutrient contributions are vitamin C (~30% RDI per 100ml) and small amounts of thiamine (vitamin B1).

What is the difference between young and mature coconut water?

Young green coconut water (harvested 6–7 months into the coconut’s development) is at its most plentiful, with the highest electrolyte content and a gentler, sweeter flavour. Mature coconuts have less water, a starchier taste, and a diluted mineral profile as nutrients are redirected into forming the coconut flesh.

Ready to try coconut water as a low-sugar alcoholic drink?

Coco Loco Hard Seltzer is Australia’s only brewed alcoholic coconut water, made with real coconut water. At ≤ 3.6g of sugar per can, 115 calories and 4% ABV per 330ml can, it is gluten-free, vegan, and one standard drink. Shop the range or explore our wholesale and distribution page for retail, hospitality and export enquiries.

Information updated 19 July 2026.