Coconut Water vs Milk (Whole)
· Source: USDA FoodData Central
Nutrition Comparison per 100g
Beverages vs Dairy & Eggs
Side-by-Side Nutrition Facts
Macronutrient Breakdown
Coconut Water
Milk (Whole)
Nutrition Quick Facts (per 100g)
Coconut Water
- Calories19 kcal
- Protein0.7g
- Total Fat0.2g
- Carbohydrates3.7g
- Dietary Fiber1.1g
- Sugar2.6g
- Vitamin C2.4mg
- Calcium24mg
- Iron0.3mg
- Potassium250mg
Milk (Whole)
- Calories61 kcal
- Protein3.2g
- Total Fat3.3g
- Carbohydrates4.8g
- Dietary Fiber0g
- Sugar5.1g
- Vitamin C0mg
- Calcium113mg
- Iron0mg
- Potassium132mg
About This Data
Nutrition data is sourced from the USDA FoodData Central SR Legacy database, the authoritative reference for nutrient composition of foods sold and consumed in the United States. All values are per 100g of the raw food item unless otherwise noted.
Actual nutritional content may vary based on preparation method (raw vs. cooked, boiled vs. fried), agricultural growing conditions, brand, and serving size. The USDA data represents typical values averaged across many samples. For precise dietary tracking, weigh your food and use a certified nutrition database.
Coconut Water vs Milk (Whole) — Key Takeaway
Coconut Water and Milk (Whole) are similar in calories — 19 kcal vs 61 kcal per 100g — making either a comparable choice for calorie tracking. Both foods offer similar protein content — 0.7g for Coconut Water and 3.2g for Milk (Whole) per 100g — so either can support muscle maintenance goals equally well. Milk (Whole) contains more fat at 3.3g per 100g compared to 0.2g in Coconut Water; however, the type of fat matters — unsaturated fats from whole foods like these are generally considered heart-healthy. Both foods have low fiber content (1.1g and 0g respectively), so neither stands out as a significant fiber source — pair either with high-fiber vegetables or legumes for a more complete meal. Overall, Coconut Water edges ahead in this comparison, winning 7 of 10 nutritional categories. That said, both foods are nutritious whole-food options that can fit well into a balanced diet.
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