Tender Coconut Water
per real serving, not per 100 g
What 1 coconut carries
50kcal
1 coconut — taken as 250 g — carries about 50 calories, with 0.5 g protein, 11.3 g carbohydrate and 0.3 g fat.
Per 100 g: 20 kcal ਅਤੇ 0.2 g protein.
ਸਰੋਤ·Shared ThaliFacts dataset·shared with thalifacts·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Assumed: 1 coconut ≈ 250 g — the water only, not the flesh.
Tender Coconut Water by portion
Everything scales linearly from the 250 g serving. If your portion is bigger, so is the number.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 × 1 coconut | 250 g | 50 kcal | 0.5 g | 11.3 g | 0.3 g | 0.0 g |
| 2 × 1 coconut | 500 g | 100 kcal | 1.0 g | 22.5 g | 0.5 g | 0.0 g |
| 3 × 1 coconut | 750 g | 150 kcal | 1.5 g | 33.8 g | 0.8 g | 0.0 g |
| Per 100 g | 100 g | 20 kcal | 0.2 g | 4.5 g | 0.1 g | 0.0 g |
Carbohydrate is available carbohydrate; fibre is listed separately and is in neither the carbohydrate column nor the energy figure. Energy is reconciled against 4P + 4C + 9F on every build.
Shared with ThaliFacts: Shared ThaliFacts dataset. Copied unchanged from the ThaliFacts dataset so the two sites cannot disagree about the same food. Source.
How tender coconut water is counted here
- The serving is the portion this food is actually eaten in — 1 coconut, taken as 250 g — not an anonymous 100 g.
- Composition is read off a named row: Shared ThaliFacts dataset, and the label on that row is printed above rather than hidden.
- Carbohydrate is available carbohydrate. Where a source publishes carbohydrate by difference, the fibre is subtracted here and the subtraction is stated.
- Energy is reconciled against Atwater factors on every build; a value that disagrees with its own macros does not ship.
serving kcal = 20 kcal/100 g × (250 g ÷ 100) = 50 kcal check = 4·P + 4·C + 9·F (±15%, ±20% high-fibre)
ਉਹ ਵਰਤ-ਤਿਉਹਾਰ ਜਿਨ੍ਹਾਂ ਵਿੱਚ ਇਹ ਆਉਂਦਾ ਹੈ
Where tender coconut water shows up in the food customarily associated with an observance on this site. This is a description of common practice, not a rule.
Where it sits on a fasting plate
Among the 10 entries in drinks & sweeteners on this site, tender coconut water ranks 8 of 10 for energy density at 20 kcal per 100 g.
Protein supplies only 4% of its energy. Most of the vrat food list looks like this, which is exactly why ਵਰਤ ਦੌਰਾਨ ਪ੍ਰੋਟੀਨ is the guide people need most.
It is light enough that the portion is forgiving, which is rare on a vrat food list.
ਸਵਾਲ
Is tender coconut water eaten during a vrat?
It is commonly eaten during a phalahar vrat in most households. Customs differ by family, region and community — this describes what is usual, not what is required. On this site it appears in the food list for Chaitra Navratri, Ekadashi, Nirjala Ekadashi.
How many calories are in 1 coconut of tender coconut water?
About 50 kcal for 1 coconut, taken as 250 g (the water only, not the flesh). That is 0.5 g protein, 11.3 g carbohydrate and 0.3 g fat. Per 100 g it carries 20 kcal.
Is tender coconut water filling, or just energy?
Protein supplies only about 4% of its energy, so treat it as fuel rather than as something that will keep you full. Fibre is low at 0.0 g per 100 g. On a vrat that matters more than usual, because so much of the permitted food list is rapidly digested starch.
Similar foods
ਸਰੋਤ·Published vrat traditions + IFCT 2017·observance accounts and food composition·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Practices are described as commonly observed; customs differ by family, region, community and sampradaya, and this site is not an authority on any of them. Food values come from the Indian Food Composition Tables 2017 (ICMR–NIN), the older ICMR–NIN tables, USDA FoodData Central, named composition studies and the shared ThaliFacts dataset, reconciled against Atwater factors on every build. Which source applies to which food is listed per food, and every source carries the date it was last checked. General information only — not medical or religious guidance. Fasting is not safe for everyone, particularly during pregnancy or with diabetes or other conditions. Speak to a doctor first.
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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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