Tender Coconut Water Calories and Nutrition
1 coconut (~250 ml) of Tender Coconut Water contains 50 calories, 0.3g protein, 12.3g carbs and 0g fat — a vegan dish in the beverages category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 coconut (~250 ml) |
|---|---|---|
| Calories | 20 kcal | 50 kcal |
| Protein | 0.1 g | 0.3 g |
| Carbs | 4.9 g | 12.3 g |
| Fat | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugar | 4.9 g | 12.3 g |
| Sodium | 21 mg | 52.5 mg |
| Calcium | 24 mg | 60 mg |
| Saturated fat | 0 g | 0 g |
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How Tender Coconut Water fits in your diet
A 1 coconut (~250 ml) of tender coconut water contributes about 3% of a 2,000-kcal daily target and roughly 1% of an average adult's 50 g daily protein floor. Typically made with tender coconut water.
Naturally electrolyte-rich water from a young (green) coconut. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: pan indian.
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Frequently asked questions
How many calories are in Tender Coconut Water?
Tender Coconut Water has roughly 48 kcal per 1 coconut (~250 ml) (about 19 kcal per 100 g). Macros: 1.8g protein, 9.3g carbs, 0.5g fat.
Is Tender Coconut Water good for weight loss?
Yes — at 48 kcal per typical serving, tender coconut water fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Tender Coconut Water?
Tender Coconut Water delivers about 1.8g protein per 1 coconut (~250 ml). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Tender Coconut Water?
Yes, tender coconut water is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Tender Coconut Water fit into a balanced Indian meal?
Tender Coconut Water sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for tender coconut water are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Updated: 17/5/2026