How many calories are in coconut water?

One cup (240ml) of coconut water has about 45 calories. Per 100g, it's just 19 calories. An 11oz carton has about 60 calories. It's much lower in calories than fruit juice (110+ cal/cup) or sports drinks (80 cal/cup).

Is coconut water good for weight loss?

Coconut water is a good low-calorie option at 19 cal/100g—better than juice or soda. It provides electrolytes with minimal sugar (2.6g/100g). For weight loss, it's fine in moderation, but plain water is still zero calories.

What nutrients are in coconut water?

Coconut water is rich in potassium (250mg per 100g—more than a banana), with some sodium (105mg), calcium (24mg), and vitamin C (2.4mg). It has 0.7g protein, 3.7g carbs, and 1.1g fiber per 100g.

Is coconut water keto-friendly?

Coconut water is borderline keto with 2.6g net carbs per 100g. One cup has about 6g net carbs—manageable but not free. Some keto dieters include it post-workout for electrolytes. Plain water is the safest keto choice.

Is coconut water good for hydration?

Yes, coconut water is excellent for hydration due to natural electrolytes (potassium, sodium, magnesium). It's often called 'nature's sports drink.' For intense exercise over 1 hour, it can replace sports drinks with fewer calories.

Coconut water vs sports drinks: which is better?

Coconut water has fewer calories (45 vs 80 per cup), more potassium, but less sodium than sports drinks. For casual exercise, coconut water works well. For intense endurance activities, sports drinks may provide more sodium.

Does coconut water have sugar?

Coconut water has 2.6g natural sugar per 100g—much less than apple juice (11g) or soda (11g). A cup has about 6g sugar. This is natural sugar from coconuts, not added. Watch out for flavored versions with added sugar.

When should I drink coconut water?

Best times: post-workout for electrolyte replacement, during illness (replaces fluids), in hot weather for hydration, or as a low-calorie drink swap. Avoid before bed—the potassium may cause frequent urination.

Is coconut water the same as coconut milk?

No—they're very different. Coconut water: 19 cal/100g, from inside young coconuts, thin and clear. Coconut milk: 230 cal/100g, made from coconut meat, thick and creamy. Coconut water is much lower in calories and fat.

Can coconut water go bad?

Unopened cartons last several months at room temperature. Once opened, refrigerate and use within 24-48 hours—it spoils quickly. Fresh coconut water from a young coconut should be consumed immediately.