Coconut Water Nutrition Facts: Everything You Need to Know

If you've clicked on this article, you probably fit into three broad groups:
One: Coconut water lover
Two: Coconut water curious
Three: Coconut water avid disliker

Group One, you need no convincing, so read on and enjoy, even though a lot of this information will be well known to you. Groups Two & Three, we hope you stick around to read enough to consider trying (or re-trying) coconut water, there's some tips on what to look for when choosing an off-the-shelf product to drink. Having said that, there's no bottled beverage on the market that quite lives up to the delight of fresh young green coconut water straight from the fruit.  

Crack open a young green coconut and you'll find more than just a taste of the tropics – inside is a naturally hydrating drink that's become a favourite among Australians seeking a healthier way to quench their thirst.

Coconut water has built a reputation for being rich in electrolytes and refreshingly light on calories, making it a go-to for anyone wanting to balance enjoyment with wellness. But how much do you really know about what’s in your glass, or bottle?

Whether you’re reaching for coconut water after a workout, looking for a low-sugar drink alternative, or simply curious about the nutritional claims splashed across supermarket shelves, there’s more to this beverage than meets the eye. In the following guide, we break down exactly what’s inside coconut water: from its carbohydrate and mineral content to how it compares with sports drinks (i.e. Powerade) and juices, plus some creative ways to enjoy every drop.

What is coconut water? Understanding the basics

Coconut water is much more than a tropical curiosity it’s the clear(ish), slightly sweet liquid that nurtures a young coconut as it grows (yes, really). Known for its natural electrolyte content and low-calorie profile, it has become a popular choice for health-minded Aussies seeking a refreshing alternative to sugary drinks. Before diving into the numbers, let’s cover the essentials of what coconut water actually is, where it comes from and how it reaches your glass.

Definition and origin

Coconut water is the fluid found inside young green coconuts (Cocos nucifera). In the first 6–7 months of a coconut’s development, this liquid serves as the tree’s built-in reservoir, supplying nutrients and hydration to the maturing fruit. At this stage, the water is at its most plentiful and flavourful, offering a gentle sweetness that sets it apart from the firmer, oil-rich flesh that forms later on.

Botanically speaking, coconuts are fruits, but the water they contain often gets mistaken for juice. The fruit itself gets mistaken for a nut!

Unlike coconut milk – which comes from grated coconut flesh – the water is entirely the tree’s own creation. Harvesting at the right age ensures a balance of volume and taste; too young, and the flavour can be bland, while mature coconuts tend to have less water and a starchier taste.

Difference between coconut water, coconut milk and coconut oil

While coconut water, milk and oil all originate from the same fruit, their production methods and nutritional profiles differ quite a bit:

• Coconut Water: Extracted directly from young green coconuts, this drink has minimal fat and naturally low in calories (about 18 calories per 100 mL). It contains mostly water, electrolytes and trace amounts of carbohydrates, protein and micronutrients.
• Coconut Milk: Produced by blending grated mature coconut flesh with water, then straining out solids. The result is a creamy liquid high in saturated fat and calories, and makes every curry taste sensational! 
• Coconut Oil: Made by cold-pressing or expeller-pressing the dried coconut meat (copra). It is essentially pure fat and provides no water-soluble vitamins or electrolytes.

Culinary uses vary accordingly. Coconut water shines as a hydrating beverage or a light cooking liquid. Coconut milk brings richness to sauces and soups. Coconut oil serves as a cooking fat or beauty product. Understanding these distinctions helps clear up common misconceptions; particularly those around calories and health claims.

Harvesting and processing methods

Traditional harvesting of coconut water involves skilled pickers climbing palms, cutting young nuts down and manually removing the tough outer husk. A small tap or spout is then inserted into the nut to drain the water directly into containers – this is what we refer to as "bottled at the source".

Modern, mechanised operations streamline these steps: husking machines strip away the outer shell, and filtration systems collect and clarify the water. Once extracted, most commercial coconut water undergoes one of two treatments:

• Pasteurisation: Gently heated to kill bacteria and extend shelf life, with minimal impact on flavour or nutrient content.
• UHT (Ultra-High Temperature): Rapid heating to higher temperatures for a shorter time. This creates a longer-lasting, shelf-stable product but can produce a slightly “cooked” flavour.

Our own research and testing, in the process of finding the right coconut water supply to use for Coco Loco drinks, led us to understand that UHT rids the coconut water of it's most valuable nutrients. We opted in favour of coconut water that was gently pasteurisation to ensure that our Coco Loco Hard Seltzers would benefit from electrolytes and other minerals.

Overview of coconut water’s nutritional profile

Coconut water manages to pack a surprising amount of hydration and nutrients into a low-calorie drink.Here we cover its energy value, how the carbs, fats and proteins stack up, and the key electrolytes that make it a go-to for many health-minded Aussies.

Caloric content

Pure coconut water delivers around 18 calories per 100 mL, according to manufacturer data from Vita Coco (https://global.vitacoco.com/uk/products/coconut-water/original/). That works out to roughly 43 calories in a "cup" (240 mL), light enough to help you stay refreshed without overspending on KJs.

Macronutrient summary

Though naturally sweet, coconut water is not a major source of macronutrients:

• Carbohydrates: ~4.5 g per 100 mL (≈10.8 g per cup), mainly from its own sugars
• Sugars: ~4 g per 100 mL (≈9.6 g per cup), with genuine “100% coconut water” labels confirming no added sweeteners
• Protein: ~0.2 g per 100 mL (≈0.5 g per cup), making it negligible as a protein source
• Fat: 0 g per 100 mL, and therefore no saturated fats

This macro-profile sets coconut water apart from coconut milk and oil, both of which are fat-rich and much higher in calories.

Electrolyte content overview

Where coconut water truly shines is its natural electrolyte mix. In every 100 mL, you’ll typically find:

• Potassium: 188 mg
• Sodium: 24 mg
• Magnesium: 25 mg
• Calcium: 24 mg

A cup / 240 mL serve will provide about 450 mg of potassium; that's around 10% of the Australian Adequate Intake for adults, as well as reasonable amounts of sodium, magnesium and calcium. These minerals help keep nerves firing, muscles contracting and fluid levels in balance, making coconut water a fridge-friendly option for everyday rehydration (buy it when on sale though, or it may blow your grocery budget!).

Carbohydrates and sugars in coconut water: 
What you need to know

When it comes to coconut water nutrition facts, its carbohydrate and sugar content often raises questions, especially when it comes to how Coco Loco drinks are low-sugar. But while naturally sweet, pure coconut water offers moderate carbs and sugars compared with many fruit juices and sports drinks. Let’s unpack what those numbers mean and how to choose the right product on Australian shelves.

Total carbohydrates and natural sugars

Pure coconut water contains approximately 4.5 g of total carbohydrates per 100 mL, of which about 4 g are naturally occurring sugars. These sugars – mainly glucose and fructose – provide quick, gentle energy without a rapid spike in blood glucose when consumed in moderation. Practically speaking, 240 mL serve has roughly 10.8 g of carbs and 9.6 g of sugar.

Because the sugars come straight from the coconut, they carry along tiny amounts of vitamins and minerals, plus dietary fibre (though minimal). For most people, this natural sugar level sits comfortably in a balanced diet – especially when you compare it to orange juice or some soft drinks.

For our alcoholic coconut water, we wanted to reduce the overall sugar content in the final beverage, and so that's one of the reasons why Coco Loco Hard Seltzer is a brewed seltzer. 

FSANZ Criteria for low-sugar and no-added-sugar claims

In Australia, Sugar-labelling requirements fall under Food Standards Australia New Zealand (FSANZ). Key definitions include:

• Low sugar: a product must contain no more than 2.5 g of total sugars per 100 mL.
• No-added-sugar: means no sugar-containing ingredients or sweetening agents are added during processing – only the intrinsic sugars of the food remain.

What this means for coconut water:
. Since pure coconut water typically has around 4 g of sugar per 100 mL, it cannot qualify for a “low sugar” claim.
. However, a “no-added-sugar” label is valid if the ingredient list reads simply “100% coconut water” (or similar) with no cane sugar, syrups or sweeteners.

Look for packaging statements like “unsweetened” or “no added sugar” alongside the FSANZ-mandated nutrition information panel. That way you’ll know you’re getting only coconut’s natural goodness.

Comparison with other common beverages

Here’s how coconut water stacks up against plain water, a typical sports drink and orange juice (per 100 mL):

Beverage	Carbohydrates (g)	Sugars (g)	Energy (kcal)
Coconut water	4.5	4.0	18
Plain water	0	0	0
Sports drink	6.0	5.5	26
Orange juice	8.5	8.0	38

Coconut water sits in the mid-range: it provides more carbs and calories than plain water (it's also far more expensive) but less than most sports drinks and fruit juices. For light exercise or daily hydration, it offers a natural balance of hydration and electrolytes without the higher sugars found in orange juice or the added flavours often used in sports beverages.

By understanding these coconut water nutrition facts, you can better judge when and how much to enjoy—whether it’s a mid-morning refresher, post-walk pick-me-up or mixer in lighter cocktail-style drinks like ours. Always check labels to confirm you’re getting pure coconut goodness without no-need additions.

Understanding fats and proteins in coconut water: Minimal but meaningful

Even though coconut water is celebrated for its electrolytes and low-calorie profile, it does contain trace amounts of fats and proteins. These macronutrients are present in such small quantities that they rarely contribute significantly to daily dietary targets, but they do play a subtle role in the drink’s texture and nutritional character.

Some people I meet when doing tastings of Coco Loco at local markets or events are put off coconut water due to its viscosity, which is due in part to the minimal (but "texturally" noticeable) MCTs.

Fat content

Pure coconut water is essentially fat-free. Most products list 0 g of total fat per 100 mL, meaning you won’t find any saturated or trans fats in your glass. This absence of fat aligns with coconut water’s position as a light, hydrating beverage rather than a source of dietary lipids. For anyone following a low-fat eating plan, it’s reassuring to know that coconut water adds no extra grams of fat to your intake – just the natural sweetness and essential minerals.

Protein content

Coconut water delivers a negligible amount of protein – around 0.2 g per 100 mL (approximately 0.5 g in a "cup"/ 240 mL serve). While that’s far below what you find in milk or a plant-based alternative, the tiny protein content does include a few free amino acids and small peptides. These compounds won’t make coconut water your go-to protein source, but they can contribute to its overall nutrient spectrum and may even support mild antioxidant activity. So, it's not nothing!

Minor lipids and their significance

This is another question I get asked about when meeting customers: Does it contain MCTs?

Although classified as fat-free, coconut water can harbour microscopic traces of medium-chain fatty acids (MCTs) and other phytonutrients carried over from the coconut itself. You won’t see these lipids on the nutrition panel, but they can lend a subtle richness or “silky” mouthfeel that sets the drink apart from plain water. Moreover, some of these compounds exhibit bioactive properties – such as mild antimicrobial or antioxidant effects – though their concentrations in coconut water are too low to drive any major health outcomes. So these minor lipids and nutrients help round out the sensory experience (which does not appeal to some people) without adding any significant calorie or fat load.

Key vitamins and minerals in coconut water and their health roles

Coconut water’s appeal goes far beyond its electrolytes and hydration benefits. It also delivers a suite of essential vitamins and minerals that support everything from muscle function to immune defence. Below are the standout micronutrients in every 100 mL serve and why they matter for your health.

Potassium levels and Australian Nutrient Reference Values (NRV)

With roughly 188 mg of potassium per 100 mL, coconut water packs a surprising punch. That’s about 10% of the Adequate Intake (AI) for adult women (2,800 mg/day) and around 8% for adult men (3,800 mg/day), according to the Australian Nutrient Reference Values. Potassium is crucial for:

• Regulating fluid balance and healthy blood pressure
• Transmitting nerve impulses
• Ensuring proper muscle contraction, including the heart

Adding coconut water to your day can help bridge the gap if your diet lacks potassium-rich foods like bananas, spinach and legumes.

Magnesium, Calcium and Sodium content

Alongside potassium, coconut water contains:

• Magnesium: 25 mg per 100 mL – supports muscle relaxation, energy production and nerve function
• Calcium: 24 mg per 100 mL – contributes to bone strength, nerve signalling and blood clotting
• Sodium: 24 mg per 100 mL – helps maintain fluid balance, nerve transmission and muscle contractions

Together, these minerals complement potassium’s activities, making coconut water a well-rounded choice for gentle rehydration and mineral top-ups, particularly when you’re on the go.

Vitamin C and B-Vitamin content

Coconut water supplies around 18 mg of Vitamin C per 100 mL – a solid 30% of the Recommended Dietary Intake for adults. Vitamin C is a potent antioxidant that:

• Protects cells from free radical damage
• Supports collagen synthesis for healthy skin and connective tissues
• Boosts immune function and aids iron absorption

It also offers small amounts of Thiamine (vitamin B₁), which plays a key role in carbohydrate metabolism and energy release. While it's not a primary source of B-vitamins, coconut water’s combination of electrolytes and vitamins makes it a refreshing, nutrient-dense beverage to include in a balanced diet.

Science-backed health benefits of coconut water

While coconut water is prized for its natural sweetness and low-calorie profile, it also boasts a handful of science-supported benefits. Researchers have explored its potential to hydrate, supply antioxidants, bolster heart health and even help with blood sugar and kidney stone prevention. Below, we unpack the evidence – keep in mind though, so more research is needed to confirm these effects in everyday life.

Hydration and electrolyte replenishment

One of coconut water’s most well-documented perks is its ability to restore fluids and electrolytes after mild to moderate exercise or simply on a warm day. Thanks to its potassium (approximately 450 mg per cup), magnesium and modest sodium content, it can replace what you lose in sweat more naturally than plain water. Studies comparing coconut water to conventional sports drinks have found it equally effective at rehydration and cramp reduction, without the unnecessary added-colours or artificial flavours. For those whose workouts aren’t marathon-length, a glass of coconut water offers a low-sugar, nutrient-packed alternative to sugary sports beverages.

Side bar: I met a wonderful man on the weekend at a market and he gives coconut water to his dogs! It a great way to treat them and re-hydrate them after being super active. After telling me this, he then promptly bought a Coco Loco mixed-pack, "for me, not the dogs, not going to waste this on the dogs", he said.  

Supporting heart health and blood pressure

Heart health often hinges on maintaining healthy blood pressure and cholesterol levels. The high potassium content in coconut water helps relax blood vessels and counterbalance dietary sodium, which can lead to lower blood pressure. However, we would need larger human studies to categorically understand how regular coconut water consumption might complement a heart-healthy eating plan.

Overall, coconut water provides an attractive blend of hydration, electrolytes and micronutrients. As research evolves, we’ll gain a clearer picture of how it can fit into a balanced diet and contribute to long-term health such as blood sugar regulation and kidney stone prevention. Stay tuned!

Considerations and potential drawbacks of coconut water

While coconut water is celebrated for its hydration and micronutrients, it’s not without some caveats. Depending on your health goals and bodily needs, you may need to think twice before making it an everyday staple.

Sugar and calorie implications

Pure coconut water contains around 4 g of natural sugar per 100 mL (about 9.6 g per 240 mL serve), contributing roughly 43 kcal in a standard cup. For those tracking calories or managing blood glucose, these natural sugars can add up quickly if you drink multiple cups throughout the day. Independent testing has even revealed that some brands deliver fewer electrolytes than their labels claim, so rely on the nutrition information panel rather than front-of-pack marketing. And be sure to check the 'serving size' or mL measurement to make sure the numbers match the size of the portion you're consuming. 

Sodium content and electrolyte balance for athletes

Coconut water shines with its potassium (188 mg per 100 mL) but contains comparatively little sodium – ~24 mg per 100 mL. During prolonged or intense exercise, people can lose hundreds of milligrams of sodium in sweat. Relying solely on coconut water for rehydration may leave you short on the salt needed for proper fluid balance and muscle function. If your workout lasts more than an hour or you’re exercising in hot conditions, pair coconut water with a salty snack (salted peanuts all the way!).

Allergies, FODMAPs and digestive considerations

Coconut allergies are rare but can cause symptoms ranging from skin irritation to gastrointestinal distress. Anyone with a known tree-nut or coconut allergy should avoid coconut water and always read ingredient lists.

Also be aware, as I've learnt from customers, that coconut water contains fermentable carbohydrates (FODMAPs) that may trigger bloating, cramps or diarrhoea in people with irritable bowel syndrome (IBS). We learn a lot from our customers!

Risks for individuals with kidney disease or on medication

While potassium is beneficial for most, it can pose risks for people with chronic kidney disease (CKD) or those on potassium-sparing medications (such as certain blood pressure drugs). Consult your healthcare provider or pharmacist before adding coconut water to your regular diet.

How to choose the best coconut water: Label reading and varieties

Even when coconut water seems straightforward, the aisle can be confusing,  overwhelming, and awash with a sea of blue labels (seems to be the most dominant colour). From fresh-in-shell offerings to shelf-stable cartons, each option brings its own perks—and pitfalls. Below, we cover what to look for on the label and how to pick a variety that truly delivers on nutrition and taste.

Fresh coconut water vs packaged options

This may be near impossible for most of us, but where you can fresh-in-shell coconut water offers the purest flavour and minimal processing. Some green grocers have "drinking coconuts"; they can be pricey though.

Packaged options (tetra packs, cans or pasteurised bottles) are widely available, with flavours galore (even chocolate!), and shelf-stable until opened. Pasteurisation ensures safety but sometimes dulls the fresh coconut character. UHT-treated cartons last longest without refrigeration, while chilled bottles tend to taste closer to the real deal. Whichever brand or pack-type you choose, check the best-before date and storage instructions to preserve flavour and nutrients.

Identifying added sugars, flavourings and preservatives

A quick glance at the ingredient list tells the story. The ideal bottle or carton will read simply:

Ingredients: 100% coconut water

Beware of labels listing cane sugar, fruit concentrates or “natural flavourings”.  – these can push sugar and calorie counts sky-high. Words like “preservative” or codes such as E202 (potassium sorbate) indicate shelf-life extenders that may affect taste. If sweetness isn’t your thing, stick to products clearly marked “no added sugar” and scan the nutrition panel for total sugars per 100 mL.

Recognising nutrient content claims under Australian Law

In Australia, FSANZ rules govern claims on front-of-pack:

• A “low sugar” claim applies only if a drink has ≤ 2.5 g total sugars per 100 mL.
• “No added sugar” means no sweeteners beyond the coconut’s inherent sugars.

Since pure coconut water naturally contains around 4 g of sugar per 100 mL, it won’t qualify as “low sugar.” However, a valid “no added sugar” label confirms you’re getting straight coconut water. Keep an eye out for buzzwords such as “reduced sugar” or “light” – these aren’t regulated in the same way and are a convenient way to market products that include syrups or sweeteners.

Brand and packaging recommendations

Choose brands that disclose their sourcing – small-batch or single-estate producers often list harvest regions and processing methods. Look for certifications like “organic” if you prefer coconuts grown without synthetic inputs.

On packaging, BPA-free plastics and recyclable cartons (often marked with the Mobius loop) signal an eco-friendlier choice. Some brands now use plant-based bottles or promote carbon-neutral delivery – features that help shrink your environmental footprint. Ultimately, pick a product whose taste, traceability and packaging align with your values and lifestyle.

Delicious ways to enjoy coconut water beyond a glass

Coconut water’s mild sweetness and natural electrolytes make it a fantastic drink on its own, but its uses extend far beyond a simple quench. Whether you’re looking for a wholesome breakfast boost, a light cocktail mixer or something creative in the kitchen, coconut water can lend subtle tropical flavour and nutrition. Here are a few ideas to get you started.

Smoothies and Smoothie Bowls

Transform your morning smoothie or weekend smoothie bowl by swapping out plain water or milk for coconut water. Its gentle sweetness pairs beautifully with fruits and leafy greens, while the electrolytes give an extra hydrating kick.

• Tropical Green Smoothie: Blend 150 mL coconut water with a handful of spinach, frozen pineapple chunks, half a banana and a spoonful of chia seeds.
• Berry-Banana Bowl: Use 200 mL coconut water, frozen mixed berries and a banana. Pour into a bowl and top with granola, fresh berries and coconut flakes for texture.
• Chocolate-Avocado Shake: For a creamy treat, combine 150 mL coconut water, half an avocado, a scoop of cocoa powder and a drizzle of honey.

These recipes keep total sugar in check while packing in vitamins, minerals and fibre. Ideal for a quick breakfast or post-workout refuel.

Cocktails and mocktails

Coconut water makes an elegant, lower-sugar base for both alcoholic and non-alcoholic drinks. Its tropical nuance softens spirits and complements fresh herbs and citrus.

• Coconut Mojito Twist: Muddle mint leaves with lime wedges, then stir in 50 mL white rum and 100 mL coconut water. Top with a splash of soda and garnish with more mint.
• Tequila Coconut Cooler: Mix 45 mL tequila, 30 mL triple sec, 120 mL coconut water and a squeeze of fresh lime. Serve over ice with a salted rim.
• Virgin Coconut Spritz: Combine equal parts coconut water and sparkling water, a dash of elderflower syrup and a few cucumber slices for a refreshing mocktail.

By replacing sugary mixers with pure coconut water, you’ll keep the flavour bright without undoing all your healthy choices.

Cooking with coconut water

Swap coconut water for plain water or stock in savoury dishes to introduce a hint of natural sweetness and extra minerals.

• Rice and Grains: Use a 1:1 ratio of coconut water to water when cooking rice, quinoa or millet. The subtle tropical note works especially well with grilled vegetables or fish.
• Curries and Soups: Add 100–150 mL of coconut water to light curries, broths or noodle soups in place of extra liquid. It balances spices and enhances aromatics like lemongrass or ginger.
• Marinades: Combine coconut water with garlic, ginger, lime juice and a little soy sauce to tenderise chicken, pork or firm tofu. The liquid helps infuse flavour while keeping proteins moist.

These simple swaps elevate everyday recipes without overpowering the main ingredients.

Freezing into ice cubes and popsicles

Turn coconut water into icy treats that are as nourishing as they are cooling.

• Hydration Ice Cubes: Pour coconut water into ice cube trays and freeze. Pop cubes into smoothies, juices or a glass of iced tea whenever you need an electrolyte boost. And when it's time to relax, unwind and enjoy a tipple, add these ice cubes to a glass and pour over Coco Loco Passionfruit or Pineapple Hard Seltzers for a light, electrolyte boosted spritzer. 
• Fruit-Studded Popsicles: Layer coconut water and chopped fruit (like mango, kiwi or berries) in popsicle moulds. Freeze until solid for a guilt-free frozen snack.
• Herb-Infused Cubes: Add mint leaves, basil or a few drops of lime zest to coconut water before freezing. These aromatic cubes jazz up plain water, sodas or cocktails.

Not only do these frozen forms keep you cool on hot days, they also make every drink a little more exciting.

Your coconut water action plan

• Prioritise pure coconut water (look for “100% coconut water” and “no added sugar”) for a natural, low-calorie source of hydration and electrolytes.
• Keep an eye on portion sizes – roughly 4 g of natural sugar and 18 kcal per 100 mL, especially if you’re tracking calories or blood glucose.
• Incorporate coconut water into smoothies, light cocktails, cooking liquids or frozen treats to enjoy its subtle flavour and micronutrients.
• If you have specific health considerations (e.g. kidney disease, IBS, medication interactions), check sodium and potassium levels and consult a healthcare professional.

Ready for more better-for-you beverages? Explore our full range on the Coco Loco Hard Seltzer collections page.