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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, unsweetened coconut water is highly nutritious and low in calories, containing only 18 calories per 100g. It is a natural source of essential electrolytes like potassium, magnesium, and sodium, which support heart health and optimal hydration.
It is an excellent choice for weight loss as it is fat-free and significantly lower in calories and sugar than most fruit juices or sodas. Its high potassium content also helps regulate fluid balance, which can reduce bloating.
Yes, it can be included in a keto diet in moderation. With approximately 4.24g of carbohydrates per 100g, it is much lower in carbs than traditional juices, though you should still track your intake to stay within daily limits.
Yes, unsweetened coconut water is naturally vegan and gluten-free. It is the pure liquid extracted from young green coconuts and contains no animal derivatives or grain-based ingredients.
Coconut water is often called 'nature's sports drink' because it provides natural electrolytes without the artificial colors, flavors, or high-fructose corn syrup found in many commercial brands. It is particularly high in potassium, which helps prevent muscle cramps.
It has a very light, refreshing, and slightly nutty flavor with a subtle natural sweetness. Unlike coconut milk, which is creamy and rich, coconut water is clear and has a consistency similar to plain water.
Unopened shelf-stable cartons can be stored in a cool, dry pantry. Once opened, it must be refrigerated and is best consumed within 2 to 5 days to ensure the best taste and nutrient quality.
unsweetened coconut water is a versatile ingredient found in cuisines around the world. With 18 calories per 100g and 0.22 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Yes, it is very versatile. You can use it as a base for smoothies, use it instead of water to cook rice for a subtle tropical aroma, or add it to ceviche and marinades for a hint of sweetness.
Spoiled coconut water will often appear excessively cloudy, develop a sour or vinegary smell, or have a slightly carbonated or 'fizzy' taste. If the container is bulging or the liquid has a thick consistency, it should be discarded.
For most healthy individuals, drinking coconut water daily is a great way to stay hydrated. However, because it is high in potassium, people with kidney conditions or those on certain heart medications should consult their doctor about appropriate consumption levels.