Coconut water glycemic index
Coconut water has a glycemic index of 55, which is low. A 250 ml serving (1 glass) has a glycemic load of 4 (low).
Also known as: coconut juice
- Serving250 ml
- Available carbs6.5 g
- Fiber2.8 g
- Sugars6.5 g
- Protein1.8 g
- Calories48 kcal
Serving: 1 glass.
What to know
Coconut water has a low GI and fewer carbohydrates than juice or sports drinks. Check labels: some brands add sugar.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 ml | 1.3 g | <1 | Low |
| 100 ml | 2.6 g | 1 | Low |
| 250 ml · 1 glass | 6.5 g | 4 | Low |
| 500 ml · double serving | 13 g | 7 | Low |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
Coconut water compared with other drinks
Similar low-GI foods
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Frequently asked questions
Is coconut water low glycemic?
Yes. With a GI of 55, coconut water is in the low range (55 or less).
What is the glycemic load of coconut water?
A 250 ml serving (1 glass) has a glycemic load of 4, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat coconut water?
With a GI of 55 and a low glycemic load per serving, coconut water usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in coconut water?
A 250 ml serving has about 9.3 g of total carbohydrate, including 2.8 g of fiber, leaving 6.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 3.7 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (250 ml) | |
|---|---|---|
| Calories | 19 kcal | 48 kcal |
| Carbohydrates | 3.7 g | 9.3 g |
| Available carbs | 2.6 g | 6.5 g |
| Fiber | 1.1 g | 2.8 g |
| Sugars | 2.6 g | 6.5 g |
| Protein | 0.7 g | 1.8 g |
| Fat | 0.2 g | 0.5 g |
Source: USDA FoodData Central, Nuts, coconut water (liquid from coconuts) (SR Legacy, FDC 170174). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.