Which is healthier, Coconut or Coconut Water?

Coconut wins in 6 out of 10 nutritional categories. Coconut has 354 calories and 3.3g protein per 100g, while Coconut Water has 19 calories and 0.7g protein.

How many calories are in Coconut vs Coconut Water?

Coconut contains 354 calories per 100g, while Coconut Water contains 19 calories per 100g.

Which has more protein, Coconut or Coconut Water?

Coconut has more protein with 3.3g per 100g compared to 0.7g.

Coconut vs Coconut Water

Nutrition Comparison per 100g

Coconut 6

4 Coconut Water

Fruits vs Beverages

Side-by-Side Nutrition Facts

Nutrient	Coconut	Coconut Water	Better
Calories	354kcal	19kcal	Coconut Water
Protein	3.3g	0.7g	Coconut
Total Fat	33.5g	0.2g	Coconut Water
Carbohydrates	15.2g	3.7g	Coconut
Fiber	9g	1.1g	Coconut
Sugar	6.2g	2.6g	Coconut Water
Vitamin C	3.3mg	2.4mg	Coconut
Calcium	14mg	24mg	Coconut Water
Iron	2.4mg	0.3mg	Coconut
Potassium	356mg	250mg	Coconut

Macronutrient Breakdown

Coconut

Protein: 3.3g Fat: 33.5g Carbs: 15.2g

Coconut Water

Protein: 0.7g Fat: 0.2g Carbs: 3.7g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.