Calories in
nuts, coconut water (liquid from coconuts)
19 kcal per 100 g Nuts, coconut water (liquid from coconuts) contains 19 calories per 100 grams, or about 46 calories per cup. Per 100 g it provides 0.7 g protein, 3.7 g carbohydrate and 0.2 g fat.
By calories that splits 76% carbohydrate, 15% protein, 9% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 240.0 g | 46 | 1.7 g | 8.9 g | 0.5 g |
| 1 tbsp | 15.0 g | 3 | 0.1 g | 0.6 g | 0.0 g |
| 1 coconut yields | 206.0 g | 39 | 1.5 g | 7.6 g | 0.4 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 19 kcal | 46 kcal |
| Protein | 0.7 g | 1.7 g |
| Total fat | 0.2 g | 0.5 g |
| Saturated fat | 0.2 g | 0.4 g |
| Carbohydrate | 3.7 g | 8.9 g |
| Fibre | 1.1 g | 2.6 g |
| Sugars | 2.6 g | 6.3 g |
| Sodium | 105.0 mg | 252.0 mg |
| Potassium | 250.0 mg | 600.0 mg |
| Calcium | 24.0 mg | 57.6 mg |
| Iron | 0.3 mg | 0.7 mg |
| Vitamin C | 2.4 mg | 5.8 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 95.0 g | 228.0 g |
USDA FoodData Central, SR Legacy (FDC ID 170174). A dash means the nutrient was not measured for this item, which is not the same as zero.
How nuts, coconut water (liquid from coconuts) compares
Among the 37 nut and seed products items on this site, nuts, coconut water (liquid from coconuts) ranks 37 of 37 by calorie density, against a category average of 450 kcal per 100 g — so it is about 96% less calorie-dense than typical for its group.
It carries 3.8 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup (46 kcal), a 70 kg adult would walk for roughly 9 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in nuts, coconut water (liquid from coconuts)?
Nuts, coconut water (liquid from coconuts) contains 19 calories per 100 g, which works out to about 46 calories per cup. It also provides 0.7 g of protein, 3.7 g of carbohydrate and 0.2 g of fat per 100 g.
What is the macro breakdown of nuts, coconut water (liquid from coconuts)?
By calories, nuts, coconut water (liquid from coconuts) is roughly 76% carbohydrate, 15% protein and 9% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup?
About 9 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the nuts, coconut water (liquid from coconuts) I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within nut and seed products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Nuts, coconut water (liquid from coconuts)". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.