How many carbs are in a Coconut Water?
A 1 cup (240g) serving of Coconut Water contains 9g of total carbs (6.4g net carbs), 6.3g sugar, 46 calories, 1.7g protein, 0.5g fat and 2.6g fiber.
- Calories
- 46 cal
- Carbohydrates
- 9 g
- of which Sugars
- 6.3 g
- Fiber
- 2.6 g
- Net carbs
- 6.4 g
- Protein
- 1.7 g
- Fat
- 0.5 g
Coconut Water nutrition at a glance
Per 1 cup (240g), Coconut Water delivers about 2% of a 2,000-calorie daily reference, 3% of the 275g daily carbohydrate reference and 9% of the 28g daily fiber reference. Sugar sits at 13% of the 50g added-sugar reference and protein contributes 3% of the 50g protein reference.
- Calories
- 19
- Carbs
- 3.8 g
- Sugar
- 2.6 g
- Protein
- 0.7 g
- Fat
- 0.2 g
- Fiber
- 1.1 g
Blood-sugar impact of Coconut Water
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
With 9g total carbs and 2.6g fiber, the net-carb figure for a 1 cup (240g) serving works out to roughly 6.4g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Coconut Water
- Great fit for low-carb, keto or diabetic-friendly meals — build around coconut water without worrying about a big glucose spike.
- Use coconut water as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine coconut water with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Coconut Water keto-friendly?
In moderation. At 6.4g net carbs per 1 cup (240g), Coconut Water can fit a keto plan but you'll want to watch total-day carbs.
How many carbs in Coconut Water per 100 grams?
About 3.8g of carbs, 2.6g sugar and 19 calories per 100g of Coconut Water.
How does Coconut Water affect blood sugar?
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
Is Coconut Water good for weight loss?
A serving delivers 46 calories with 1.7g protein and 2.6g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 9% combined protein-plus-fiber-to-calorie ratio, Coconut Water is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 cup (240g) serving of Coconut Water. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.