How Many Calories Are in Coconut Water?

Share article:

Coconut water has a low calorie count, especially when compared to other super hydrating sports recovery drinks. Though regular water wins the low calorie count at zero calories per serving, coconut water offers more benefits to your body than plain water does.

Read on to learn more about coconut water calories and its other nutritional properties.

  • Coconut Water Nutrition Facts
  • Coconut Water vs. the Competition
  • Additional Coconut Water Benefits



 Coconut Water Nutrition Facts
There are just 45 calories in coconut water, per one cup serving. Those 45 calories are packed with necessary nutrients to keep your body hydrated and energized. Yet, coconut water manages to naturally leave out cholesterol and fat.

Now, take a closer look at some of coconut water’s other nutritional highlights.

Potassium
One of coconut water’s greatest features is its enormous amount of potassium. Coconut water has almost twice the amount of potassium as a banana (and about half the calories).

Potassium is essential to your body because it makes your heart, kidneys, and other essential organs perform normally. However, sweating and/or consuming lots of processed foods depletes your potassium level.

Other essential electrolytes
In addition to potassium, coconut water also contains other essential electrolytes such as:

  • Sodium, which is necessary for muscle contraction, and enzyme operation
  • Calcium and Manganese, which promote bone development, growth, and strength
  • Chloride, which partners with sodium and potassium to control cellular fluids
  • Phosphorus, which benefits protein formation, hormonal balances, and digestion

Vitamins
Coconut water is also rich in vitamins, most notably vitamin C. Vitamin C boosts immunity.

Coconut water also contains:

  • Iron, which carries oxygen to human blood cells
  • Vitamin A, which is necessary for retinal health
  • B vitamins, which enhance metabolism and support energy production

Now that you know more about coconut water nutrition, read on to learn how the competition stands up to it.



Coconut Water vs. the Competition
Leading super hydration sports recovery drinks, like Gatorade or Powerade, have a few shortcomings when compared to coconut water.

Compared to coconut water’s 46 calories per serving, other sports recovery drinks contain about 300 calories per serving. In addition, they contain about 26% of our carbohydrate daily value and eight percent of our sodium daily value.

That said, such a huge amount of calories, carbs, and sodium would be excellent if you were near the point of exhaustion post-workout. For the average active person, however, that’s a little over-kill.

Not to mention, all that sugar might erode your teeth even more than soda, a recent study suggests.

But what about electrolyte content?

Well, other sports recovery drinks do have lots of essential electrolytes, but nowhere near the amount in coconut water. For example, a serving size of Gatorade contains 52.5 mg of potassium while a serving size of coconut water contains a whopping 569 mg.

So, coconut water sounds a little like a winner, but what else is good about it?



Additional Coconut Water Benefits
All of the vitamins and electrolytes present in low-calorie coconut water also:

  • Promote healthy skin, hair, and nails
  • Aid digestion
  • Boost circulation

Best of all, coconut water is all-natural, which means it contains no additives, no artificial sweeteners, no flavors or colors, and no preservatives.

How does low-calorie coconut water benefit you? Comment below!

77 Responses to “How Many Calories Are in Coconut Water?”

  1. Jean Powell says:

    But isn’t Stevia an artificial sweetener?

  2. Sandra Chavez says:

    Very excited to try your coconut drink !

  3. Jung says:

    I really want to try this coconut water! The last one I tried was O.N.E with Pineapple flavor. I hated how the juice flavor was totally overpowering of the coconut water. The container was also so small but still packed in 78 calories. That is basically like drinking soda since it was almost 100 calories and smaller than a soda can. I want REAL coconut water like the Phenom brand. I want to become a new FAN of this brand and tell all my friends and family about it. I wish the pricing is fair so I can buy bulks of them to stock up in my pantry and drink before every work out. Coconut water is the TRUTH!

  4. Violet D. says:

    The added benefits and minerals are worth the mere 45 calories! Who knows what artificial colors and ingredients are in all those other sports drinks! It is nice to know that there exists a natural drink full of electrolytes to keep your body going through the day!

  5. Patty Farnsley says:

    I didn’t know there were so many health benefits to drinking coconut water. I am truly excited! I am especially happy about it having potassium in it! I suffer from hand cramps and have been told to eat bananas (which I detest) for it. This sounds like a much better way for me to get it.

  6. Elizabeth says:

    Hmm, interesting that it’s so low calorie. I guess I always assumed that it had a lot more calories, like coconut milk, for example. And I had no idea it was so rich in potassium, which is really essential post-workout. I’m interested in trying some Phenom coconut water soon!!

  7. Adam Cook says:

    46 calories vs 300 is such an unbelievable difference, plus knowing that what you’re drinking is naturally infused with vitamins and nutrients as opposed to being put there artificially is a big plus. I’ve never tried coconut water before, so I can’t comment on the taste of it, but just based on healthiness alone I’m eager to try it and see if it lives up to the hype!

  8. Teri Melton says:

    I think there are several things to consider when choosing coconut water over sugary or artificial drinks. Of course the nutrition is the main thing, but I think we also need to consider the fact that we automatically slow down when drinking coconut water. This gives a body the chance to utilize it more effectively and does not just spike the blood sugar. And coconut water has a long history of keeping native peoples healthy.

  9. vera says:

    It is fabulous! low calories and various benefits.
    How about fiber?

  10. Dawn says:

    I have never tried coconut water. I’ve never been a fan of sports drinks and plain water is also unpalatable to me. I think coconut water would benefit me b/c I would finally be getting in the water I need and all the other essential vitamins and electrolytes I need too. It’s like having the hydration of water and the supplement of the sports drinks in one. I can’t wait to try it!

  11. jennifer says:

    i have never tryd this before butt i would love some free to try i try to exercise daily because of depression i wonder if this would help please send me some coupons to try

  12. Dawn Z. says:

    I am happy to see it only has 45 calories. Cant’ wait to try it!!

  13. Tamara D. says:

    Yes just wondering if there is an artificial sweetener in the water to make it only 45 calories. Anyone know for sure?

  14. emanuel addison says:

    i have been told by my doctor that i need more vitamins this water gives the vitamins i need plus more electroytes to keep me in motion i cant wait to try it

  15. Channon says:

    I love the taste of coconut water and to know that it is so good for you and has so few calories makes me like it even more. I’m always worried about the so called energy drinks or diet drinks and who knows what they are sweetening the low calorie drinks with anyways….

  16. Anna Plisova says:

    I have been making fruit smoothies every morning and have tried coconut or almond milk. I have never tried coconut water, but it’s nice to know it is a low calorie liquid I can incorporate into my diet, especially my smoothies.

  17. Kelly L says:

    I had no idea the amount of calories in sports drinks. We are cutting back on calories, so switching to coconut water is a great option, especially for my son. Thanks!

  18. marylou b says:

    do you know, if you are allergic to coconut meat would coconut water cause an allergic reaction?

  19. Glenn T says:

    I don’t feel like I get enough water and I think your product would help me meet my daily quota.

  20. MIKE DEMI says:

    Can’t wait to try it!!! Thx

  21. Renee Milczark says:

    I think this will be an excellent product for my cross-country running son! I can’t wait to try it as well!

  22. alex says:

    its also great in smoothies if you freeze it into cubes. you can get a nice low-cal pina colada smoothie!

  23. jill8956 says:

    Wonder if coconut water will Gatorade a run for it’s money? Potassium in the water could be very beneficial to people with high blood pressure as that mineral can help reduce blood pressure.

  24. Jaclyn Schultz says:

    I’m always looking for a healthy drink, I have been changing to clean foods and staying away from high sugar and high sodium foods and drinks. Has anyone had any neg effects of drinking them?

  25. Karla Mathews says:

    I don’t really like eating bananas (it’s a texture thing). If I could get twice the potassium from a drink, that is a HUGE selling point for me! And only 45 calories is great, too.

  26. joyce says:

    I need a new drink that is not loaded with calories
    I cant wait to taste it
    keep up the good work

    joyce

  27. Stephanie Bookout says:

    I have never heard of packaged coconut water before. I am an avid cocacola drinker and recently decided that I need to get on the right track with my diet and give up sodas. However, it is hard for me to drink pure water with meals, it just does not taste right. I’m very interested to see how coconut water would taste as a add on to my meals. The amount of calories in it sounds about right when you know that they are all-natural calories, not ones manufactured in a factory.

  28. Lannette L says:

    I’m really looking forward to trying this water! All the benefits it contains sound great!

  29. Leslie says:

    I love coconuts ! Great that it is low in calories too. Many people take medicine for digetive issues, seems this might be a great alternative : ) Can’t wait to try it : )

  30. Libby papas says:

    ive always dranken gatorade for electroylytes and multivitamins but until i found coconut water has the same benefits ive never been faster to switch, at least i know this is so much more health beneficial and not just salt and water, so much yummier and better!

  31. Prarthana Agrawal says:

    So you mention all the nutrient facts, do you get any natural fiber in coconut water or not?
    I’m from a country where its very easy to find coconut water but its great to see such options here in the US now!

  32. Jackie says:

    I 1st. heard about coconut water on the Dr. Oz show, this will be my 1st. time to try it out.

    thank you

  33. Anne Loyd says:

    I did not realize that there was so much potassium in coconut water. I am curious, how many servings is in a bottle? I don’t like to drink my calories but the benefits seem to outweigh the caloric intake.

  34. gina says:

    i really like to try a free sample of your coconut water.

  35. Jennifer Williams says:

    So excited to read this article. I love anything coconut but had avoided the coconut water because I had read it was very high in calories, but after reading this I am def ready to try all of them!!!!! Thanks for the great info ~ I learned something new today!!!

  36. Stephanie says:

    I had no idea that coconut water had so many health benefits, especially the electrolytes. I love knowing that there is a natural, healthy way to replenish all those vitamins, potassium and electrolytes instead of through a sugary, high carb processed drink. My son plays sports, so this will be a great drink for him at the end of his games.

  37. chris says:

    Excited to try this. Never had coconut water.

  38. kathi says:

    sounds like a winner.

  39. Shelly says:

    I absolutely love coconut! I am wondering how much coconut “taste” this has. Is it appropriate for my active children? I would really like to try it. 45 cals and no artificial sweeteners sounds terrific.

  40. Kim Vair says:

    It is very exciting to try a product which has all these health benefits and is low calorie. Looking forward to trying

  41. Kim says:

    I’m excited to try this. I want to see how different it tastes from a fresh coconut…

  42. Aaron Chen says:

    I always correlated Vitamin C with citrus and the tangy flavor. It is great that this coconut water has so many nutrients and minerals, and only 45 calories!

  43. Yes says:

    I get so caught up in counting calories that I usually won’t ‘waste’ any on beverages, preferring to drink only zero calorie drinks. But I know that I need to be more conscious of nutrition benefits I could be getting from low calorie but nutrient dense drinks like this one, so I’ll definitely give it a try!

  44. Lynne says:

    I am currently dieting and exercising in order to get ready for summer vacation and would have never thought that coconut water would be a low calorie alternative to sports drinks after I work out. When I think of coconut water, I relate it to coconut milk which is loaded with fat and calories. I have stayed away from anything coconut recently because of my diet and cannot WAIT to try this- it may be the perfect “get ready for summer” drink!

  45. Melanie Beeler says:

    Wow only 45 calories ….I love that you have different flavors as well I would love to try some of the peach or a sample pack of the different flavors =D can’t wait to try this out!!!

  46. roz Mcdonald says:

    “Coconut water has almost twice the amount of potassium as a banana” .Bananas have a lot of calories, this seems like a much better way of obtaining potassium without popping a pill.

  47. Ashley Soulliere says:

    I love that there is only 45 callories; and they are all “good” callories; its something that I would use in my workout routine

  48. Katherine says:

    WOW! I never knew coconut water was so good. It contains so few calories, yet so many essential electrolytes and vitamins and will also help with my poor circulation. I’m actually a health conscious sports-drink addict, so even though I love sports drink, I do try to limit my intake. But now that I know coconut waters is so healthy, I shall be switching over if it tastes alright!!

  49. amanda says:

    YAY i have heard so much about coco nut water and I cant wait to try it. I wasnt aware it was so healthy for you too!

  50. Sarah says:

    This sounds like a good alternative to my diet soda habit. I love having something sweet to drink, but the diet soda is wrecking havoc on my body. The fact that I can also drink this post work out is also definitely a plus. What are the effects on blood sugar?

  51. melissa says:

    low in sugar

  52. Captain Kirk says:

    what about the carbs?

  53. Sandy says:

    Can’t wait to try this–so many of my coworkers have been talking about the benefits of coconut water lately!!

  54. Carole says:

    This sounds like something I could use. I need some flavor in my water – more than that little slice of lemon. Hopefully the coconut water, at 45 calories, will solve my problem of how to drink more water every day.

  55. Barb J says:

    I like that coconut water has only 46 calories and contains iron it as I am borderline anemic and need iron. I also like that it has vitamin C. This would be a good product for my son who loves sports. We will see how it compares to his sports drinks.

  56. Anastasia says:

    I’m sold! Can’t wait to try it!

  57. palu p says:

    i very exiting to try coconut water and i like too much coconut water

  58. Francesca says:

    I see some people are concerned about the Stevia. Stevia is the only natural sweetener that has also been proven to prevent water retention. Excessive use of artificial sweeteners can have adverse effects on your health.

  59. JODI says:

    Being an active and working mother of two, I have to squeeze my workouts whenever I can. When i get the opportunity, I work hard. Phenom is GREAT for rehydrating. I love that it is low in calories and it tastes better a lot of other sports drinks on the market!

  60. Alissa S. says:

    I having been waiting to try this!

  61. shadonna says:

    i love peaches but hey i also love coconut i’ve use the milk befor but not the water so if it’s healthy not many calories and its coconut it sure is worth trying so i would love to get a sample thanks

  62. christy depeano says:

    Wow, that is great low in calories and also good for you cant wait to try it!!

  63. Bess @ www.bessbefit.com says:

    I have always wanted to try coconut water! I think it sounds great that there are low calories but tons of healthy benefits.

  64. bran says:

    ima try it. FREE COUPON!!

  65. Kie says:

    That’s amazing that something can be both low calorie and be so chock full of nutrients! Sounds like models will be toting this drink soon.

  66. Erin says:

    My biggest concern was that the calorie content would be high, but 45 is totally doable. I’m excited to try this product!

  67. Heather says:

    I get bored with drinking just plain water each day to keep up my intake. I can’t wait to try this!! Plus, if anything will help keep calories down from a sports recovery drink, sign me up!!

  68. leah says:

    Wow these are great nutrition stats especially because I am a runner and the weather is soon to be very very hot here in DC! I can’t wait to try them!

  69. Danielle says:

    I can’t wait to try it. Looks like a great recovery drink.

  70. Beth C says:

    I really want to try this coconut water

  71. jay... says:

    I just ran across this looking for something else at GNC. I hate hate hate, drinking water on average, so I’m really hoping I can benefit from what Phenom has to offer. Gotta be way better than V-water.

  72. Kevin says:

    So what is the difference between coconut water and coconut *milk*? Is coconut water just the clear liquid that comes out when you puncture the eyes of a coconut and pour it out? Is milk obtained by pressing the coconut flesh? I know coconut is rather high in fat. How is it that coconut water has no fat?

  73. Erica Gattuso says:

    This is my first time hearing about this coconut water! It sounds great it looks good, has anyone tried it before? If you have let me know I would like to know what you liked about it and what you didn’t like about it.

    I would love to give it a try, and if I like it I will definitely would let everyone know its the BEST!

  74. Pat says:

    I would love to know the sugar content of coconut milk. It seems to have many benefits. Can’t wait to try it!

  75. Casey McInnis says:

    I would love to try this product. I am so tired of plain water. I could really use a great alternative to water that provides vitiamins while I try to continue to loose weight. Does anyone suggest this product?

  76. Alexis Spence says:

    Jean – Stevia is not an artificial sweetener, it an extract from a leaf.

    I love coconut milk, but haven’t tried coconut water. I’d be excited to try as it has even fewer calories. I used coconut milk to make smoothies, but I think the coconut water and some 100% OJ could work as a great substitute as well!

    Or instead of the smoothie you can make a punch mixing some pure cranberry and OJ juice, frozen strawberries, squeeze in some limes, and freeze then moosh up some of the coconut water! Especially with all those flavors available! I want to try a couple :)

  77. Diane says:

    I am so excited to try this, sounds great!

Leave a Reply