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Coconut water (Nariyal ka pani): Nutrition and who it suits

Coconut water is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 15 kcal and 0.3 g of protein. One serving is one glass (200 g), about 31 kcal.

Coconut water

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy15 kcal
Protein0.3 g
Carbohydrate3.2 g
Fibre0 g
Sugars3.1 g
Fat0.2 g
Potassium215 mg
Folate10.9 µg
Magnesium18.2 mg

Where its calories come from

84%
  • Protein 7%
  • Carbohydrate 84%
  • Fat 10%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of coconut water?

About 31 kcal for one glass (200 g), and about 62 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (200 g) fills.

13%Potassium
430 mg
10%Folate
21.8 µg
10%Magnesium
36.4 mg
5%Calcium
54.9 mg
2%Vitamin C
1.3 mg
1%Protein
0.5 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code K002. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is coconut water good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 15 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Eat in moderation

About 6.3 g of carbohydrate in a 200 g serving, 6.1 g of it sugar, so keep to this portion.

Diabetes

Eat in moderation

About 6.3 g of carbohydrate in a 200 g serving, 6.1 g of it sugar, so keep to this portion.

Menopause

Fine as part of a meal

55 mg of calcium in a 200 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choiceOnly 15 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesEat in moderationAbout 6.3 g of carbohydrate in a 200 g serving, 6.1 g of it sugar, so keep to this portion.
MenopauseFine as part of a meal55 mg of calcium in a 200 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Dab narikolor pani; Bengali: Daberjal; Gujarati: Nariyad nu pani; Hindi: Nariyal ka pani; Kannada: Thenga neeru; Kashmiri: Narji pooen; Malayalam: Thenga vellam; Marathi: Naral pani; Odia: Paida pani; Punjabi: Gola da pani; Tamil: Ilaneer; Telugu: Kobbari neeru.

Related

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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