Coconut Water Nutrition Calculator — Electrolytes, Potassium & Calories per Serving

Fresh coconut water (FDC 170174) from young green coconuts delivers 19 calories per 100ml with just 3.71g carbohydrates including 2.61g natural sugars. A standard cup (240ml) has 46 calories — less than half the calories of orange juice (112 kcal/cup) and roughly one-third of apple juice (114 kcal/cup) ^[1].

The electrolyte composition is what makes coconut water nutritionally distinctive: 250mg potassium (5% DV), 105mg sodium, 25mg magnesium (6% DV), and 24mg calcium per 100ml. A full cup delivers 600mg potassium (13% DV) — about 1.4x the potassium in a medium banana (422mg) at less than half the calories (46 vs 105 kcal) ^[1][2].

Sodium at 105mg per 100ml makes fresh coconut water naturally salty — significantly higher than most fruit juices (typically 1-5mg/100ml). This sodium-potassium ratio (approximately 1:2.4) is closer to physiological electrolyte balance than plain water and is the basis for research comparing coconut water to formulated rehydration beverages ^[1][2].

Packaged coconut water (shelf-stable Tetra Pak or bottled) has nearly the same calories as fresh (18 vs 19 kcal per 100ml) but dramatically different micronutrient levels. Magnesium drops from 25mg to 6mg (76% loss), sodium from 105mg to 41mg (61% loss), and potassium from 250mg to 200mg (20% loss) ^[1].

Protein drops from 0.72g to 0.12g per 100ml — an 83% reduction — because heat pasteurization denatures and removes some protein. Sugar actually increases slightly in packaged versions (4.09g vs 2.61g per 100ml) because some brands add fruit sugar or concentrate the natural sugars during processing ^[1].

For electrolyte tracking, the difference is material: one cup of fresh coconut water provides 60mg magnesium vs. only 14mg from packaged. If magnesium and the full electrolyte profile are the reason you're choosing coconut water, fresh from a young coconut is significantly superior to shelf-stable products ^[1][2].

Per 100ml, coconut water (fresh) provides 250mg potassium, 105mg sodium, and 25mg magnesium at 19 kcal. A typical sports drink (e.g., Gatorade): ~12mg potassium, ~41mg sodium, and 0mg magnesium at ~26 kcal with added sugars and artificial colors ^[1][3].

Coconut water has roughly 20x more potassium and natural magnesium — minerals that sports drinks generally don't provide in significant amounts. However, sports drinks have formulated sodium levels specifically designed for sweat replacement during intense exercise, while coconut water's sodium varies between batches ^[1][2].

Research has studied coconut water as a rehydration beverage and found it comparable to water and sports drinks for rehydration after moderate exercise, with the advantage of natural electrolytes and no artificial additives. The lower sugar content (2.61g vs ~6g per 100ml in sports drinks) also means less total carbohydrate intake per serving ^[2][3].

Fresh coconut water provides 0.142mg manganese per 100ml (6% DV) — unusual for a beverage. A cup delivers 0.34mg (15% DV), comparable to what you'd get from a small serving of nuts. Manganese is a cofactor for several metabolic enzymes and is rarely found in beverages at nutritionally relevant levels ^[1].

Selenium at 1mcg per 100ml is modest but non-zero — a cup provides 2.4mcg (4% DV). Combined with the 0.29mg iron (2% DV per 100ml) and 20mg phosphorus, coconut water has a broader mineral profile than any other common beverage except milk ^[1].

Vitamin C is minimal at 2.4mg per 100ml in fresh coconut water and essentially zero in packaged versions. Coconut water is not a meaningful vitamin source — its nutritional value is almost entirely in its electrolyte and mineral content rather than vitamins ^[1].