Food · Nut and Seed Products

Coconut water nutrition facts

A typical portion of coconut water (1 tbsp; 15 g, nuts) has 0 calories and 0g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 18 calories (beverages, ready-to-drink, unsweetened) to 37 (sweetened).

Nutrition Facts

Serving size1 tbsp (15g)

AmountPortion

Amount per serving

Calories0

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 15mg1%

Total Carbohydrate <1g0%

Dietary Fiber 0g1%

Total Sugars 0g

Includes Added Sugars not declared

Protein 0g0%

Vitamin D 0mcg0%

Calcium 0mg0%

Iron 0mg0%

Potassium 40mg1%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Nuts, coconut water (liquid from coconuts), scaled to the portion. Check the USDA record.

Protein per 100 g: 0.7g; more than 13% of 8,218 USDA reference foods
Calories per 100 g: 19; more than 3% of reference foods
Sodium per 100 g: 105mg; more than 60% of reference foods

1 tbsp weighs 15 g in USDA's record for Nuts, coconut water (liquid from coconuts) (FDC 170174).

Where the calories come from: 76% carbohydrate, 9% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Every form of coconut water USDA describes

Sweetened has the most calories per 100 g (37); the fewest: Beverages, ready-to-drink… (18)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 4 USDA descriptions of coconut water, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Nuts, coconut water (liquid from coconuts)	19	0.7 g	0.2 g	105 mg
Beverages, Coconut water, ready-to-drink, unsweetenedSame values: Coconut water, unsweetened	18	0.2 g	0 g	26 mg
Coconut water, sweetened	37	0.2 g	0 g	25 mg

Every nutrient in this record (86)

The portion is 1 tbsp (15 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	0.11 g	0.72 g	0%
Total lipid (fat)	0.030 g	0.20 g	0%
Carbohydrate, by difference	0.56 g	3.71 g	0%
Ash	0.059 g	0.39 g
Energy	2.85 kcal	19.0 kcal
Alcohol, ethyl	0 g	0 g
Water	14.2 g	95.0 g
Total Sugars	0.39 g	2.61 g
Fiber, total dietary	0.17 g	1.10 g	1%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.026 g	0.18 g	0%
Fatty acids, total monounsaturated	0.0012 g	0.0080 g
Fatty acids, total polyunsaturated	0.00030 g	0.0020 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	3.60 mg	24.0 mg	0%
Iron, Fe	0.043 mg	0.29 mg	0%
Magnesium, Mg	3.75 mg	25.0 mg	1%
Phosphorus, P	3.00 mg	20.0 mg	0%
Potassium, K	37.5 mg	250 mg	1%
Sodium, Na	15.8 mg	105 mg	1%
Zinc, Zn	0.015 mg	0.10 mg	0%
Copper, Cu	0.0060 mg	0.040 mg	1%
Manganese, Mn	0.021 mg	0.14 mg	1%
Selenium, Se	0.15 µg	1.00 µg	0%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0 mg	0 mg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	0.36 mg	2.40 mg	0%
Thiamin	0.0045 mg	0.030 mg	0%
Riboflavin	0.0086 mg	0.057 mg	1%
Niacin	0.012 mg	0.080 mg	0%
Pantothenic acid	0.0064 mg	0.043 mg
Vitamin B-6	0.0048 mg	0.032 mg	0%
Folate, total	0.45 µg	3.00 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	0.17 mg	1.10 mg	0%
Vitamin K (phylloquinone)	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	0.45 µg	3.00 µg
Folate, DFE	0.45 µg	3.00 µg	0%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.0012 g	0.0080 g
Threonine	0.0039 g	0.026 g
Isoleucine	0.0042 g	0.028 g
Leucine	0.0079 g	0.053 g
Lysine	0.0048 g	0.032 g
Methionine	0.0019 g	0.013 g
Cystine	0.0021 g	0.014 g
Phenylalanine	0.0055 g	0.037 g
Tyrosine	0.0033 g	0.022 g
Valine	0.0066 g	0.044 g
Arginine	0.018 g	0.12 g
Histidine	0.0026 g	0.017 g
Alanine	0.0055 g	0.037 g
Aspartic acid	0.011 g	0.070 g
Glutamic acid	0.025 g	0.17 g
Glycine	0.0051 g	0.034 g
Proline	0.0045 g	0.030 g
Serine	0.0055 g	0.037 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0.00015 g	0.0010 g
SFA 8:0	0.0021 g	0.014 g
SFA 10:0	0.0016 g	0.011 g
SFA 12:0	0.013 g	0.088 g
SFA 14:0	0.0053 g	0.035 g
SFA 16:0	0.0026 g	0.017 g
SFA 18:0	0.0015 g	0.010 g
MUFA 18:1	0.0012 g	0.0080 g
PUFA 18:2	0.00030 g	0.0020 g
PUFA 18:3	0 g	0 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 170174: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in coconut water?

0 in 1 tbsp (15 g) of nuts; 18 to 37 per 100 g across USDA's descriptions.

How much protein is in coconut water?

0g in 1 tbsp; 0.7 g per 100 g.

How much sodium is in coconut water?

15mg in 1 tbsp; 105 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov