How many calories are in one cup of coconut water?

Coconut water has 44 calories per cup or 18 calories for every 100 grams. Most of its calories are from carbohydrates.

How much protein is in one cup of coconut water?

A single cup of Coconut Water contains 0.5 grams of protein. Coconut water is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in coconut water?

Coconut water is an excellent source of a few nutrients, including Vitamin C and potassium.

Food with Nutrition Similar to Coconut Water

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Summary
Similar vegan

Coconut Water source

Similar to Coconut Water

coconut water has significant amounts of potassium. One cup of coconut water contains about 44 calories.

Pineapple is similar to coconut water nutritionally. Other similar foods include strawberries, raspberries and lima beans.

We compared the key nutrients in coconut water (potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

vegan: Pineapple, Strawberries, Raspberries, Lima Beans, Thyme, Zucchini, Currants, Blackberry, Tomato, Radishes, Cranberry, Honeydew, Okra, Guava Juice, Tangerine, Cherry Tomato, Watermelon, Mint, Cauliflower, Orange Juice

The details of the top 20 foods most nutritionally similar to coconut water are below.

vegan

There are quite a few vegan foods that offer similar nutritional benefits to coconut water. Pineapple, strawberries, raspberries, lima beans and thyme are all high in potassium.

Pineapple

Similarity: > 90%

More nutritionally dense than coconut water, pineapple contains nutrients similar to coconut water, but in smaller amounts overall. Also, pineapple contains more dietary fiber, Vitamin C and riboflavin than coconut water.

For 100 grams of coconut water and pineapple:

Coconut Water (3/8 cup)		Pineapple (5/8 cup)
165	potassium (MG)	109

However, coconut water does contain more potassium than pineapple by weight.

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	50
0	dietary fiber (G)	1.4
3.9	sugar (G)	9.9
0.22	protein (G)	0.54
0	saturated fat (G)	0.01
9.9	Vitamin C (MG)	48
0	Vitamin A (UG)	3
0	Vitamin E (MG)	0.02
7	calcium (MG)	13
0.03	iron (MG)	0.29
0.03	thiamin (MG)	0.08
0	riboflavin (MG)	0.03
0	niacin (MG)	0.5
0	pantothenic acid (MG)	0.21
0	Vitamin B6 (MG)	0.11
0	folate (UG)	18

0.933 | 0.933 | 1.77 Complete Comparison:
Pineapple vs. Coconut Water

Strawberries

Similarity: 84%

More nutritionally dense than coconut water, strawberries contain nutrients similar to coconut water, but in smaller amounts overall. Moreover, strawberries contains more dietary fiber, Vitamin C, calcium, riboflavin and niacin than coconut water.

For 100 grams of coconut water and strawberries:

Coconut Water (3/8 cup)		Strawberries (5/8 cup)
165	potassium (MG)	153

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	32
0	dietary fiber (G)	2
3.9	sugar (G)	4.9
0.22	protein (G)	0.67
0	saturated fat (G)	0.02
9.9	Vitamin C (MG)	59
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.29
7	calcium (MG)	16
0.03	iron (MG)	0.41
0.03	thiamin (MG)	0.02
0	riboflavin (MG)	0.02
0	niacin (MG)	0.39
0	pantothenic acid (MG)	0.13
0	Vitamin B6 (MG)	0.05
0	folate (UG)	24

0.836 | 0.836 | 1.59 Complete Comparison:
Strawberries vs. Coconut Water

Raspberries

Similarity: 83%

More nutritionally dense than coconut water, raspberries contain nutrients similar to coconut water, but in smaller amounts overall. Moreover, raspberries contains more dietary fiber, Vitamin C, Vitamin E and calcium than coconut water.

For 100 grams of coconut water and raspberries:

Coconut Water (3/8 cup)		Raspberries (7/8 cup)
165	potassium (MG)	151

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	52
0	dietary fiber (G)	6.5
3.9	sugar (G)	4.4
0.22	protein (G)	1.2
0	saturated fat (G)	0.02
9.9	Vitamin C (MG)	26
0	Vitamin A (UG)	2
0	Vitamin E (MG)	0.87
7	calcium (MG)	25
0.03	iron (MG)	0.69
0.03	thiamin (MG)	0.03
0	riboflavin (MG)	0.04
0	niacin (MG)	0.6
0	pantothenic acid (MG)	0.33
0	Vitamin B6 (MG)	0.06
0	folate (UG)	21

0.832 | 0.832 | 1.8 Complete Comparison:
Raspberries vs. Coconut Water

Lima Beans

Similarity: 82%

More nutritionally dense than coconut water, lima beans contain nutrients similar to coconut water, but in smaller amounts overall. Moreover, lima beans contains more dietary fiber, protein, Vitamin C and Vitamin A than coconut water.

For 100 grams of coconut water and lima beans:

Coconut Water (3/8 cup)		Lima Beans (5/8 cup)
165	potassium (MG)	467

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	113
0	dietary fiber (G)	4.9
3.9	sugar (G)	1.5
0.22	protein (G)	6.8
0	saturated fat (G)	0.2
9.9	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0	Vitamin E (MG)	0.32
7	calcium (MG)	34
0.03	iron (MG)	3.1
0.03	thiamin (MG)	0.22
0	riboflavin (MG)	0.1
0	niacin (MG)	1.5
0	pantothenic acid (MG)	0.25
0	Vitamin B6 (MG)	0.2
0	folate (UG)	34

0.822 | 0.822 | 3.18 Complete Comparison:
Lima Beans vs. Coconut Water

Thyme

Similarity: 80%

More nutritionally dense than coconut water, thyme contains nutrients similar to coconut water, but in smaller amounts overall. Also, thyme contains more dietary fiber, protein and Vitamin C than coconut water.

For 100 grams of coconut water and thyme:

Coconut Water (3/8 cup)		Thyme (125 tsps)
165	potassium (MG)	609

However, coconut water does contain more than thyme by weight.

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	101
0	dietary fiber (G)	14
3.9	sugar (G)	0
0.22	protein (G)	5.6
0	saturated fat (G)	0.47
9.9	Vitamin C (MG)	160
0	Vitamin A (UG)	238
7	calcium (MG)	405
0.03	iron (MG)	17
0.03	thiamin (MG)	0.05
0	riboflavin (MG)	0.47
0	niacin (MG)	1.8
0	pantothenic acid (MG)	0.41
0	Vitamin B6 (MG)	0.35
0	folate (UG)	45

0.795 | 0.795 | 6.74 Complete Comparison:
Thyme vs. Coconut Water

Zucchini

Similarity: 79%

More nutritionally dense than coconut water, zucchini contains nutrients similar to coconut water, but in smaller amounts overall. Moreover, zucchini contains more dietary fiber, Vitamin C, Vitamin A, calcium and potassium than coconut water.

For 100 grams of coconut water and zucchini:

Coconut Water (3/8 cup)		Zucchini (3/4 cup)
165	potassium (MG)	261

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	17
0	dietary fiber (G)	1
3.9	sugar (G)	2.5
0.22	protein (G)	1.2
0	saturated fat (G)	0.08
9.9	Vitamin C (MG)	18
0	Vitamin A (UG)	10
0	Vitamin E (MG)	0.12
7	calcium (MG)	16
0.03	iron (MG)	0.37
0.03	thiamin (MG)	0.05
0	riboflavin (MG)	0.09
0	niacin (MG)	0.45
0	pantothenic acid (MG)	0.2
0	Vitamin B6 (MG)	0.16
0	folate (UG)	24

0.788 | 0.788 | 1.19 Complete Comparison:
Zucchini vs. Coconut Water

Currants

Similarity: 79%

More nutritionally dense than coconut water, currants contain nutrients similar to coconut water, but in smaller amounts overall. Moreover, currants contains more dietary fiber, Vitamin C, calcium and iron than coconut water.

For 100 grams of coconut water and currants:

Coconut Water (3/8 cup)		Currants (7/8 cup)
165	potassium (MG)	275

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	56
0	dietary fiber (G)	4.3
3.9	sugar (G)	7.4
0.22	protein (G)	1.4
0	saturated fat (G)	0.02
9.9	Vitamin C (MG)	41
0	Vitamin A (UG)	2
0	Vitamin E (MG)	0.1
7	calcium (MG)	33
0.03	iron (MG)	1
0.03	thiamin (MG)	0.04
0	riboflavin (MG)	0.05
0	niacin (MG)	0.1
0	pantothenic acid (MG)	0.06
0	Vitamin B6 (MG)	0.07
0	folate (UG)	8

0.786 | 0.786 | 1.6 Complete Comparison:
Currants vs. Coconut Water

Blackberry

Similarity: 78%

More nutritionally dense than coconut water, blackberry contains nutrients similar to coconut water, but in smaller amounts overall. Moreover, blackberry contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than coconut water.

For 100 grams of coconut water and blackberry:

Coconut Water (3/8 cup)		Blackberry (3/4 cup)
165	potassium (MG)	162

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	43
0	dietary fiber (G)	5.3
3.9	sugar (G)	4.9
0.22	protein (G)	1.4
0	saturated fat (G)	0.01
9.9	Vitamin C (MG)	21
0	Vitamin A (UG)	11
0	Vitamin E (MG)	1.2
7	calcium (MG)	29
0.03	iron (MG)	0.62
0.03	thiamin (MG)	0.02
0	riboflavin (MG)	0.03
0	niacin (MG)	0.65
0	pantothenic acid (MG)	0.28
0	Vitamin B6 (MG)	0.03
0	folate (UG)	25

0.778 | 0.778 | 1.79 Complete Comparison:
Blackberry vs. Coconut Water

Tomato

Similarity: 77%

More nutritionally dense than coconut water, tomato contains nutrients similar to coconut water, but in smaller amounts overall. Moreover, tomato contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than coconut water.

For 100 grams of coconut water and tomato:

Coconut Water (3/8 cup)		Tomato (5/8 cup)
165	potassium (MG)	237

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	18
0	dietary fiber (G)	1.2
3.9	sugar (G)	2.6
0.22	protein (G)	0.88
0	saturated fat (G)	0.03
9.9	Vitamin C (MG)	14
0	Vitamin A (UG)	42
0	Vitamin E (MG)	0.54
7	calcium (MG)	10
0.03	iron (MG)	0.27
0.03	thiamin (MG)	0.04
0	riboflavin (MG)	0.02
0	niacin (MG)	0.59
0	pantothenic acid (MG)	0.09
0	Vitamin B6 (MG)	0.08
0	folate (UG)	15

0.766 | 0.766 | 0.95 Complete Comparison:
Tomato vs. Coconut Water

Radishes

Similarity: 76%

Radishes contain nutrients similar to coconut water, but in smaller amounts overall. Moreover, radishes contains more dietary fiber, Vitamin C, calcium, potassium and riboflavin than coconut water.

For 100 grams of coconut water and radishes:

Coconut Water (3/8 cup)		Radishes (7/8 cup)
165	potassium (MG)	233

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	16
0	dietary fiber (G)	1.6
3.9	sugar (G)	1.9
0.22	protein (G)	0.68
0	saturated fat (G)	0.03
9.9	Vitamin C (MG)	15
7	calcium (MG)	25
0.03	iron (MG)	0.34
0.03	thiamin (MG)	0.01
0	riboflavin (MG)	0.04
0	niacin (MG)	0.25
0	pantothenic acid (MG)	0.17
0	Vitamin B6 (MG)	0.07
0	folate (UG)	25

0.763 | 0.763 | 0.82 Complete Comparison:
Radishes vs. Coconut Water

Cranberry

Similarity: 76%

More nutritionally dense than coconut water, cranberry contains nutrients similar to coconut water, but in smaller amounts overall. Moreover, cranberry contains more dietary fiber, Vitamin C, Vitamin E and riboflavin than coconut water.

For 100 grams of coconut water and cranberry:

Coconut Water (3/8 cup)		Cranberry (7/8 cup)
165	potassium (MG)	80

However, coconut water does contain more potassium than cranberry by weight.

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	46
0	dietary fiber (G)	3.6
3.9	sugar (G)	4.3
0.22	protein (G)	0.46
0	saturated fat (G)	0.01
9.9	Vitamin C (MG)	14
0	Vitamin A (UG)	3
0	Vitamin E (MG)	1.3
7	calcium (MG)	8
0.03	iron (MG)	0.23
0.03	thiamin (MG)	0.01
0	riboflavin (MG)	0.02
0	niacin (MG)	0.1
0	pantothenic acid (MG)	0.3
0	Vitamin B6 (MG)	0.06
0	folate (UG)	1

0.757 | 0.757 | 0.95 Complete Comparison:
Cranberry vs. Coconut Water

Honeydew

Similarity: 76%

Honeydew contains nutrients similar to coconut water, but in smaller amounts overall. Moreover, honeydew contains more dietary fiber, Vitamin C, potassium and niacin than coconut water.

For 100 grams of coconut water and honeydew:

Coconut Water (3/8 cup)		Honeydew (5/8 cup)
165	potassium (MG)	228

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	36
0	dietary fiber (G)	0.8
3.9	sugar (G)	8.1
0.22	protein (G)	0.54
0	saturated fat (G)	0.04
9.9	Vitamin C (MG)	18
0	Vitamin A (UG)	3
0	Vitamin E (MG)	0.02
7	calcium (MG)	6
0.03	iron (MG)	0.17
0.03	thiamin (MG)	0.04
0	riboflavin (MG)	0.01
0	niacin (MG)	0.42
0	pantothenic acid (MG)	0.16
0	Vitamin B6 (MG)	0.09
0	folate (UG)	19

0.756 | 0.756 | 0.8 Complete Comparison:
Honeydew vs. Coconut Water

Okra

Similarity: 75%

More nutritionally dense than coconut water, okra contains nutrients similar to coconut water, but in smaller amounts overall. Moreover, okra contains more dietary fiber, protein, Vitamin C, Vitamin A and calcium than coconut water.

For 100 grams of coconut water and okra:

Coconut Water (3/8 cup)		Okra (1 cup)
165	potassium (MG)	299

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	33
0	dietary fiber (G)	3.2
3.9	sugar (G)	1.5
0.22	protein (G)	1.9
0	saturated fat (G)	0.03
9.9	Vitamin C (MG)	23
0	Vitamin A (UG)	36
0	Vitamin E (MG)	0.27
7	calcium (MG)	82
0.03	iron (MG)	0.62
0.03	thiamin (MG)	0.2
0	riboflavin (MG)	0.06
0	niacin (MG)	1
0	pantothenic acid (MG)	0.25
0	Vitamin B6 (MG)	0.22
0	folate (UG)	60

0.749 | 0.749 | 2.65 Complete Comparison:
Okra vs. Coconut Water

Guava Juice

Similarity: 75%

Guava juice contains nutrients similar to coconut water, but in smaller amounts overall. Also, guava juice contains more dietary fiber and Vitamin C than coconut water.

For 100 grams of coconut water and guava juice:

Coconut Water (3/8 cup)		Guava Juice (3/8 cup)
165	potassium (MG)	39

However, coconut water does contain more potassium than guava juice by weight.

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	63
0	dietary fiber (G)	1
3.9	sugar (G)	13
0.22	protein (G)	0.09
0	saturated fat (G)	0.02
9.9	Vitamin C (MG)	21
0	Vitamin E (MG)	0.05
7	calcium (MG)	8
0.03	iron (MG)	0.38
0.03	thiamin (MG)	0
0	riboflavin (MG)	0
0	niacin (MG)	0.17
0	pantothenic acid (MG)	0.08
0	Vitamin B6 (MG)	0.01
0	folate (UG)	3

0.747 | 0.747 | 0.58 Complete Comparison:
Guava Juice vs. Coconut Water

Tangerine

Similarity: 74%

More nutritionally dense than coconut water, tangerine contains nutrients similar to coconut water, but in smaller amounts overall. Also, tangerine contains more dietary fiber, Vitamin C and Vitamin A than coconut water.

For 100 grams of coconut water and tangerine:

Coconut Water (3/8 cup)		Tangerine (1/2 cup)
165	potassium (MG)	166

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	53
0	dietary fiber (G)	1.8
3.9	sugar (G)	11
0.22	protein (G)	0.81
0	saturated fat (G)	0.04
9.9	Vitamin C (MG)	27
0	Vitamin A (UG)	34
0	Vitamin E (MG)	0.2
7	calcium (MG)	37
0.03	iron (MG)	0.15
0.03	thiamin (MG)	0.06
0	riboflavin (MG)	0.04
0	niacin (MG)	0.38
0	pantothenic acid (MG)	0.22
0	Vitamin B6 (MG)	0.08
0	folate (UG)	16

0.742 | 0.742 | 1.06 Complete Comparison:
Tangerine vs. Coconut Water

Cherry Tomato

Similarity: 74%

More nutritionally dense than coconut water, cherry tomato contains nutrients similar to coconut water, but in smaller amounts overall. Moreover, cherry tomato contains more dietary fiber, Vitamin C, Vitamin A, iron and potassium than coconut water.

For 100 grams of coconut water and cherry tomato:

Coconut Water (3/8 cup)		Cherry Tomato (5/8 cup)
165	potassium (MG)	212

However, coconut water does contain more than cherry tomato by weight.

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	16
0	dietary fiber (G)	0.9
3.9	sugar (G)	0
0.22	protein (G)	1.2
0	saturated fat (G)	0.03
9.9	Vitamin C (MG)	16
0	Vitamin A (UG)	75
7	calcium (MG)	5
0.03	iron (MG)	0.47
0.03	thiamin (MG)	0.05
0	riboflavin (MG)	0.03
0	niacin (MG)	0.59
0	pantothenic acid (MG)	0.19
0	Vitamin B6 (MG)	0.06
0	folate (UG)	29

0.741 | 0.741 | 0.94 Complete Comparison:
Cherry Tomato vs. Coconut Water

Watermelon

Similarity: 74%

Watermelon contains nutrients similar to coconut water, but in smaller amounts overall. Moreover, watermelon contains more dietary fiber, Vitamin A, calcium, riboflavin and pantothenic acid than coconut water.

For 100 grams of coconut water and watermelon:

Coconut Water (3/8 cup)		Watermelon (5/8 cup)
165	potassium (MG)	112

However, coconut water does contain more potassium than watermelon by weight.

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	30
0	dietary fiber (G)	0.4
3.9	sugar (G)	6.2
0.22	protein (G)	0.61
0	saturated fat (G)	0.02
9.9	Vitamin C (MG)	8.1
0	Vitamin A (UG)	28
0	Vitamin E (MG)	0.05
7	calcium (MG)	7
0.03	iron (MG)	0.24
0.03	thiamin (MG)	0.03
0	riboflavin (MG)	0.02
0	niacin (MG)	0.18
0	pantothenic acid (MG)	0.22
0	Vitamin B6 (MG)	0.05
0	folate (UG)	3

0.74 | 0.74 | 0.53 Complete Comparison:
Watermelon vs. Coconut Water

Mint

Similarity: 74%

More nutritionally dense than coconut water, mint contains nutrients similar to coconut water, but in smaller amounts overall. Moreover, mint contains more dietary fiber, protein, Vitamin C and Vitamin A than coconut water.

For 100 grams of coconut water and mint:

Coconut Water (3/8 cup)		Mint (2000 leaves)
165	potassium (MG)	569

However, coconut water does contain more than mint by weight.

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	70
0	dietary fiber (G)	8
3.9	sugar (G)	0
0.22	protein (G)	3.8
0	saturated fat (G)	0.25
9.9	Vitamin C (MG)	32
0	Vitamin A (UG)	212
7	calcium (MG)	243
0.03	iron (MG)	5.1
0.03	thiamin (MG)	0.08
0	riboflavin (MG)	0.27
0	niacin (MG)	1.7
0	pantothenic acid (MG)	0.34
0	Vitamin B6 (MG)	0.13
0	folate (UG)	114

0.739 | 0.739 | 4.05 Complete Comparison:
Mint vs. Coconut Water

Cauliflower

Similarity: 74%

More nutritionally dense than coconut water, cauliflower contains nutrients similar to coconut water, but in smaller amounts overall. Moreover, cauliflower contains more dietary fiber, protein, Vitamin C, calcium and potassium than coconut water.

For 100 grams of coconut water and cauliflower:

Coconut Water (3/8 cup)		Cauliflower (7/8 cup)
165	potassium (MG)	299

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	25
0	dietary fiber (G)	2
3.9	sugar (G)	1.9
0.22	protein (G)	1.9
0	saturated fat (G)	0.13
9.9	Vitamin C (MG)	48
0	Vitamin E (MG)	0.08
7	calcium (MG)	22
0.03	iron (MG)	0.42
0.03	thiamin (MG)	0.05
0	riboflavin (MG)	0.06
0	niacin (MG)	0.51
0	pantothenic acid (MG)	0.67
0	Vitamin B6 (MG)	0.18
0	folate (UG)	57

0.738 | 0.738 | 1.95 Complete Comparison:
Cauliflower vs. Coconut Water

Orange Juice

Similarity: 73%

More nutritionally dense than coconut water, orange juice contains nutrients similar to coconut water, but in smaller amounts overall. Also, orange juice contains more dietary fiber, Vitamin C and Vitamin A than coconut water.

For 100 grams of coconut water and orange juice:

Coconut Water (3/8 cup)		Orange Juice (3/8 cup)
165	potassium (MG)	200

However, coconut water

Here is a comparison of the rest of nutrients:

18	calories (KCAL)	45
0	dietary fiber (G)	0.2
3.9	sugar (G)	8.4
0.22	protein (G)	0.7
0	saturated fat (G)	0.02
9.9	Vitamin C (MG)	50
0	Vitamin A (UG)	10
0	Vitamin E (MG)	0.04
7	calcium (MG)	11
0.03	iron (MG)	0.2
0.03	thiamin (MG)	0.09
0	riboflavin (MG)	0.03
0	niacin (MG)	0.4
0	pantothenic acid (MG)	0.19
0	Vitamin B6 (MG)	0.04
0	folate (UG)	30

0.729 | 0.729 | 1.24 Complete Comparison:
Orange Juice vs. Coconut Water

Other Nutritional Substitutes

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