Coconut Water
The athletes' natural electrolyte drink: clear water from young green coconuts, rich in potassium and magnesium, with a moderate glycemic index (54) and few calories.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A great alternative to processed sports drinks after hard exercise or on hot days; it rehydrates and supplies the muscles with potassium.
Best preparation methods
Drink fresh, natural coconut water straight from the fruit, and avoid ready-made bottles with added cane sugar or artificial flavours.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 19 kcal | 47.5 kcal |
| Protein | 0.7 g | 1.8 g |
| Carbohydrate | 3.7 g | 9.2 g |
| Available carbohydrate | 2.6 g | 6.5 g |
| Fat | 0.2 g | 0.5 g |
| Dietary fibre | 1.1 g | 2.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Drinks with a glycemic index (9), it ranks 7 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Coconut Water good for weight loss?
Yes. Coconut Water is very low in calories (19 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Coconut Water affect blood sugar?
Its glycemic index is 54 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 250 g portion has a glycemic load of 3.5 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Coconut Water?
A typical 250 g portion of Coconut Water provides about 48 kcal, 1.8 g protein, 9.2 g carbohydrate, 0.5 g fat and 2.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.