The short answer
About 9 grams of carbs per cup, so keep it occasional.
A typical serving is 1 cup (240 g). That has 46 calories, 1.7 g protein, 0.5 g fat and 6.2 g net carbs (8.9 g total carbs − 2.6 g fiber).
How many servings fit in your carb budget?
Based on using your entire daily net-carb limit on this one food, which you would not do in practice.
Lower-carb swaps for coconut water
Nutrition facts
Per 100 g: 19 kcal · 2.6 g net carbs · 0.7 g protein · 0.2 g fat. Estimates vary by brand and preparation.
Frequently asked questions
Is coconut water keto?
Coconut water can fit a keto diet in small portions. A serving (1 cup (240 g)) has about 6.2 g of net carbs, roughly 25% of a typical 25 g daily limit.
How many carbs are in coconut water?
A serving of coconut water (1 cup (240 g)) has about 8.9 g of total carbohydrates and 2.6 g of fiber, which works out to roughly 6.2 g of net carbs. Per 100 g it has about 2.6 g of net carbs.
Can I eat coconut water on a keto diet?
In small portions, yes. About 9 grams of carbs per cup, so keep it occasional. Count it toward your daily net carb limit and keep the serving modest.
What can I eat instead of coconut water?
Lower-carb swaps include water, sparkling water, black coffee, tea (unsweetened).
More beverages
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