Tender Coconut Water calories
per coconut, not per 100 g
The short answer
One coconut, weighed
50kcal 1 coconut — taken as 250 g — has about 50 calories, with 0.5 g protein, 11.3 g carbohydrate and 0.3 g fat. Two come to 100 kcal, three to 150 kcal.
Per 100 g, tender coconut water carries 20 kcal మరియు 0.2 g protein.
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 coconut entered at 250 g·జూలై 2026న సమీక్షించాం
Serving assumed: 1 coconut ≈ 250 g — the water only, not the flesh. Change the portion and every number below changes with it.
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 coconut entered at 250 g·జూలై 2026న సమీక్షించాం
From a table row to one coconut
- Read the per-100 g row for tender coconut water out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 20 kcal మరియు 0.2 g protein per 100 g.
- Weigh what is actually served. This site enters 1 coconut at 250 g (the water only, not the flesh). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 20 × 250 ÷ 100 = 50 kcal per coconut. Nothing is rounded up, adjusted or smoothed — two coconuts are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per coconut = per 100 g × serving grams ÷ 100 Tender Coconut Wat = 20 kcal × 250 g ÷ 100 = 50 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Tender Coconut Water, entered by the portion
The kitchen ledger: one coconut at 250 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 coconut | 250 g | 50 kcal | 0.5 g | 11.3 g | 0.3 g | 0.0 g |
| 2 coconuts | 500 g | 100 kcal | 1.0 g | 22.5 g | 0.5 g | 0.0 g |
| 3 coconuts | 750 g | 150 kcal | 1.5 g | 33.8 g | 0.8 g | 0.0 g |
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 coconut entered at 250 g·జూలై 2026న సమీక్షించాం
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 coconut (250 g) |
|---|---|---|
| Energy | 20 kcal | 50 kcal |
| Protein | 0.2 g | 0.5 g |
| Carbohydrate (available) | 4.5 g | 11.3 g |
| Fat | 0.1 g | 0.3 g |
| Dietary fibre | 0.0 g | 0.0 g |
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
What it takes to burn off 1 coconut of tender coconut water
Minutes of activity for a 70 kg adult to spend 50 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
మూలం·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·జూలై 2026న సమీక్షించాం
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where tender coconut water sits in an Indian plate
Among the 14 beverages entries on this site, tender coconut water ranks ప్రొటీన్కు 12వ (0.2 g per 100 g) and శక్తి సాంద్రతకు 13వ (20 kcal per 100 g). The protein leader in the group is thandai at 4.0 g.
Protein supplies only 4% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 0.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
ప్రశ్నలు
How many calories are in 1 coconut?
About 50 kcal for 1 coconut, taken as 250 g (the water only, not the flesh). Two come to roughly 100 kcal and three to 150 kcal. Per 100 g, tender coconut water carries 20 kcal.
How much protein is in tender coconut water?
0.2 g per 100 g, which works out to 0.5 g in 1 coconut. That is 4% of the energy in this food, and ranks 12th of 14 in the beverages group on this site.
Is tender coconut water good for weight loss?
At 20 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume the water only, not the flesh. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from beverages, and three from elsewhere with a similar energy density.
Where this number comes from
కంపోజిషన్ పట్టికల నుంచి, పేరున్న ఒక వరుసతో మళ్లీ సరిపోల్చలేదు. ఈ సంఖ్యకు కార్బోహైడ్రేట్ ప్రాతిపదిక ఉందని ఈ సైట్ చెప్పడం లేదు. ఇది చేతితో నమోదు చేసిన మిశ్రమ అంశం కావచ్చు, దాని నుంచి ప్రాతిపదికను తీసుకోవడానికి పదార్థాల జాబితా భద్రపరచబడలేదు; లేదా పేరున్న ఆ పట్టిక వరుస ఇక్కడ ప్రచురించిన దానితో చాలా ఎక్కువగా విభేదిస్తోంది, కాబట్టి ఈ సంఖ్య ఏ ప్రాతిపదికపై ఉందో చెప్పలేము.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
The people behind these sites
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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