As coconut water cements its place on supermarket shelves and training benches worldwide, the most common questions remain surprisingly practical: What are coconut water calories? What do coconut water nutrition facts actually show? And for consumers who think in real-world portions: How many calories in 1 coconut water, and what are 1 litre coconut water calories?
This report distills the latest coconut water nutrition data, reconciles hype with evidence from sports science, and spotlights supply from Vietnam’s famed coconut Ben Tre region—where Rita factory and its partner rita coconut farm help turn orchard output into export-ready drinks.
Key takeaways:
Plain coconut water is naturally low‑calorie; the piece frames “low calories + clear nutrition” as the core message.
Keep nutrition claims precise: use standardized Nutrition Facts, state serving sizes, and avoid vague wording.
Distinguish plain vs. flavored/sweetened variants, since formulations can change calories and sugars.
Rita’s farm‑to‑bottle model anchored in Ben Tre provides traceable provenance and export‑ready supply continuity.
Ben Tre—Vietnam’s “coconut capital”—is operating at substantial scale (≈80,000 ha and ≈708 million fruits in 2024), reinforcing Rita’s sourcing story.
The Core Numbers: Coconut Water Calories & Nutrition Facts
Most shoppers meet coconut water in 330–500 ml cans or 1‑litre cartons. The cleanest reference is a 1‑cup (245 g) serving from USDA FoodData Central (as compiled in the MyFoodData tool), which reports: 44 kcal, 10.4 g carbs (of which 9.6 g sugars), 0.54 g protein, and 0 g fat. Minerals and vitamins include ~404 mg potassium (K), ~63.7 mg sodium (Na), ~24.3 mg vitamin C, ~14.7 mg magnesium, and ~17.2 mg calcium—a compact, evidence‑based snapshot of coconut water nutrition. These figures anchor realistic discussions of calories in coconut water, coconut water nutrients, and the overall coconut water nutritional value consumers expect.
Put simply, coconut water contains a lot of water (≈95%), useful electrolytes—especially potassium—and a modest amount of natural sugar. Those are the headline coconut water nutrition facts behind the “refreshing yet light” reputation.
From Cup to Carton: “1 Litre Coconut Water Calories”
Converting servings
Because labels often show data per cup or per 100 g, one of the most practical consumer calculations is 1 litre coconut water calories. Based on the USDA‑linked per‑cup value (44 kcal / 245 g), 1 litre (≈1000 g) works out to ~180 kcal. That single number helps gyms, cafés, and families compare coconut water calories to sodas or juices at the same volume. (Computed from the same source data.)
How much water is in a coconut?
Shoppers also ask: What are calories in 1 coconut water? The answer depends on how much water a given fruit holds. The Philippines Coconut Authority notes young coconuts commonly hold ~200–750 ml—so calories in 1 coconut water range from ~36 to ~135 kcal using the USDA‑linked reference above. This is the most accurate way to estimate calories in coconut water when you’re drinking straight from the shell.
Figure 1 — Calories in 1 Coconut Water (by volume).
Calculations use 44 kcal per 245 g as the baseline, then scale volumes. Source data: FoodData Central via MyFoodData. My Food Data
What Coconut Water Contains (and Why It Matters)
Across brands and harvests, coconut water contains:
- Potassium (often ~400 mg per cup), a key electrolyte in nerve and muscle function and a nutrient linked with healthy blood pressure when consumed as part of an overall diet. This is the dominant contributor among coconut water nutrients.
- Sodium (commonly ~60–100 mg per cup in plain varieties), helpful for fluid retention but far lower than dedicated sports formulas—an important nuance for endurance efforts.
- Magnesium (~15 mg per cup) and Calcium (~17 mg per cup), both supportive of muscle and bone physiology.
- Vitamin C (~24 mg per cup), adding antioxidant capacity to the nutritional value of coconut water.
Because coconut water contains mostly water plus these coconut water nutrients, it’s naturally low in fat and low in calories—a reality that underpins public interest in coconut water calories and the practical advantages of calories in coconut water vs. sugary beverages.
Figure 2 — Coconut Water Nutrients (per 1 cup / 245 g).
Source data: USDA FoodData Central (via MyFoodData). My Food Data
These are the essential coconut water nutrition facts to emphasize on menus, labels, and product pages—particularly when communicating the coconut water nutritional value to health‑conscious audiences.
Where Coconut Water Fits (and Where It Doesn’t)
For activity lasting under an hour in temperate conditions, coconut water’s blend of fluids and coconut water nutrients can be a pleasant way to rehydrate—especially if you like the taste. But for longer, sweat‑heavy sessions, sports nutrition groups emphasize sodium: the American College of Sports Medicine (ACSM) recommends ~20–50 mEq of sodium per liter (≈460–1,150 mg Na/L) in rehydration beverages to better replace sweat losses and support fluid retention. Plain coconut water typically falls well below that sodium range.
Peer‑reviewed data also suggest nuance. In a randomized trial of exercise‑trained men, coconut water performed similarly to a carbohydrate‑electrolyte sports drink on hydration indices and performance, though palatability and gastrointestinal comfort varied among participants. This is helpful context when positioning coconut water nutrition for athletes who prioritize “natural” products but still need pragmatic performance fueling.
For clinical dehydration (e.g., diarrhea), the benchmark is WHO/UNICEF oral rehydration solution (ORS)—a specific, reduced‑osmolarity formula with ~75 mEq/L sodium and defined glucose and potassium levels, optimized for intestinal absorption. Coconut water is not a substitute for ORS in medical contexts.
When “Natural” Needs Guardrails
Coconut water’s potassium is a feature—but in rare cases, very high intakes can contribute to hyperkalemia (dangerously high blood potassium), particularly in people with kidney disease or those on potassium‑sparing medications. Case reports have documented severe hyperkalemia after large volumes of coconut water during or after exertion. Use this to communicate balanced risk in professional materials about the nutritional value of coconut water.
Practical guidance: encourage moderation; advise at‑risk consumers to consult clinicians; and remind athletes that higher‑sodium strategies may be needed for endurance events per ACSM guidance.
From Orchard to Export: Coconut Ben Tre and the Rita Coconut Farm
Ben Tre—often called Vietnam’s “coconut capital”—is the beating heart of the country’s coconut supply. Provincial targets and reporting place the coconut area at ~80,000 hectares by the end of 2024, representing roughly 42% of Vietnam’s total coconut area and ~88% of the Mekong Delta’s coconut area, with ~708 million fruits projected—critical scale for consistent sourcing. This context matters when you reference coconut Ben Tre in export marketing or traceability narratives.
Coconut Water Has Amazing Health – The Journey From Fresh Fruit to Great Drinks
Within this ecosystem, Rita factory processes coconut beverages for domestic and export markets. According to company materials, the business specializes in coconut water and coconut‑based lines and highlights quality sourcing from Ben Tre—what many in the trade now colloquially describe as the rita coconut farm partnership in the province. These communications underscore farm‑to‑bottle continuity that’s increasingly requested by overseas buyers.
In short: the coconut Ben Tre advantage is agronomic (soil, climate), logistical (clustered supply), and reputational (longstanding “coconut land” identity). When paired with Rita factory capacity and the rita coconut farm supply base, the region is well positioned to answer global demand for products aligned with documented coconut water nutrition facts and the practical appeal of low coconut water calories.
How to Read Coconut Water Nutrition Facts the Smart Way
RITA Coconut water 500ml Nutrition Facts
To communicate coconut water nutritional value clearly—and truthfully—consider these pointers:
- Start with the baseline. Reference the USDA‑linked figures above for unsweetened coconut water. They are the best single‑source anchor for coconut water nutrition statements (and for comparing calories in coconut water against sodas/juices).
- Watch the sodium line. If your positioning leans into “sport,” note that plain coconut water is low in sodium versus ACSM ranges for sweat replacement. If appropriate for your product strategy, a gently sodium‑fortified line can bridge that gap.
- Mind added sugars and flavors. The cleanest claims rely on unsweetened coconut water. Added juices or sweeteners change coconut water calories, shifting the story on coconut water nutrition facts. (Compare branded labels to the USDA baseline.)
- Be precise with serving sizes. When customers ask for 1 litre coconut water calories, give the math (~180 kcal). When they ask for calories in 1 coconut water, estimate from 200–750 ml per fruit (~36–135 kcal). Cite that the volume is variable by maturity/variety.
- Use visuals. Retail and B2B decks land better with one clean graphic on coconut water nutrients and a second on calories in 1 coconut water across practical volumes. (See downloadable figures in this article.)
Coconut Ben Tre, Rita Factory, and the Rita Coconut Farm
On the supply side, the story is local, reliable, and export‑ready:
- Coconut Ben Tre is the country’s largest coconut hub with ~80,000 ha targeted by end‑2024 (≈42% of national area; ≈88% of Mekong Delta), producing ~708 million fruits—numbers that matter when buyers ask for scale and continuity.
- Rita factory positions itself as a leading producer of coconut beverages, including pure and flavored coconut waters. Company announcements highlight long‑term cooperation with farms in Ben Tre—often referenced by partners as the rita coconut farm—to secure consistent raw material that aligns with export specs and the coconut water nutritional value consumers expect.
- This alignment between terroir (the coconut Ben Tre advantage), processing (the Rita factory footprint), and the rita coconut farm network gives product teams a clear provenance story to complement the quantifiable coconut water nutrition facts listed above.
Some products from Ben Tre coconut water of RITA
RITA Beverage today unveiled a full picture of its Rita Coconut Water portfolio for domestic and export markets: from pure no‑added‑sugar and organic ranges to electrolyte (Coco Plus), sparkling, coconut water with pulp/nata de coco, and a variety of fruit‑blended versions.
| Aluminum can | 190ml | 240ml | 250ml(s) | 250ml(h) | 320ml | 330ml(s) | 330ml(h) | 490ml (500ml) |
| Glass bottles | 250ml | 280ml | 290ml | 315ml | 400ml | 410ml | 470ml | |
| PET bottles | 250ml | 300ml | 330ml | 350ml | 400ml | 450ml | 500ml | 1L |
| PP bottles | 250ml | 300ml | 350ml | 500ml | 1L | 1.25L | 1.5L | 2L |
| Paper box | 200ml | | | | | | | |
Products packaging
The lineup spans multiple pack sizes — aluminum cans 250–330–500 ml, PET bottles 300–500 - 2000 ml, 290 ml - 470ml glass bottle, 200 ml aseptic cartons — designed to meet diverse usage occasions and price tiers. Its raw‑material strength is anchored in Vietnam’s Ben Tre “coconut capital,” where the cultivated area is reported in the >70,000–80,000 hectare range, securing stable year‑round supply.
Core Line: “Pure / No Added Sugar”
Rita Coconut Water — pure, no added sugar, available in PET 330–450–500 ml, 200 ml carton. Product pages highlight fresh coconut sourcing from the Mekong/Ben Tre region, a light, clean taste, and naturally occurring electrolytes.
200 ml aseptic carton: indicative shelf life of 12 months; typical minimum order quantity (MOQ) 200 cartons; lead time ~20–25 days; certifications include ISO, HACCP, FDA, HALAL (as listed on product pages).
Core Line: “Pure / No Added Sugar”
Rita Coconut Water — pure, no added sugar, available in PET 330–450–500 ml, 200 ml carton. Product pages highlight fresh coconut sourcing from the Mekong/Ben Tre region, a light, clean taste, and naturally occurring electrolytes.
200 ml aseptic carton: indicative shelf life of 12 months; typical minimum order quantity (MOQ) 200 cartons; lead time ~20–25 days; certifications include ISO, HACCP, FDA, HALAL (as listed on product pages).
Organic Range
Electrolyte “Coco Plus / Hydration Electrolytes”
Electrolyte Coconut Water (e.g., 250 ml can): emphasizes sodium, potassium, calcium, magnesium — a configuration aimed at light, everyday hydration. Commercial specs typically include MOQ 200 cartons, lead time 20–25 days, certifications (ISO/HACCP/FDA/HALAL), and stated OEM/ODM capacity up to ~500 containers/month. Beyond the Original flavor, the portfolio lists Lemon, Pineapple, Raspberry, Cherry under the “Hydration Electrolytes” banner.
Sparkling Line
Sparkling Coconut Water 330 ml (can): highlights 24‑month shelf life, MOQ 200 cartons, ISO/HACCP/FDA/HALAL certifications, and a broad flavor set (lemon, pineapple, orange, kiwi, mango…). It targets consumers who want a “refreshing fizz” while keeping a natural coconut base.
“With Pulp” & Nata de Coco
Coconut Water with Pulp (e.g., 290 ml glass, 330 ml can): adds soft strands of coconut meat for a light, chewy texture; offered in several packaging formats and extended flavors.
Coconut Water with Nata de Coco (PET 450 ml, among others): combines coconut water with nata de coco jelly (fermented coconut water cubes) — an on‑trend tropical variant that adds fun to the drinking experience.
Selected SKUs also include NFC Original with Pulp 290 ml and fruit‑mixed extensions (blueberry, orange…).
Fruit‑Blended & Creative Variants
Coconut water + fruit juice: the catalog lists multiple flavors (mango, guava, blueberry, watermelon…) across PET/can formats, broadening usage (from “healthy refreshment” to “functional hydration”).
Chocolate‑flavored coconut water (320 ml can): a distinctive innovation under Rita Coco, blending pure coconut water with chocolate flavor to meet the “better‑for‑you indulgence” trend.
Packaging diversity: aluminum cans, PET bottles, glass bottles, aseptic cartons. Corporate portfolio pages also trace the ramp‑up of 200 ml cartons (since 2018) in the aseptic line.
Ordering conditions: many product pages list MOQ 200 cartons, lead time ~20–25 days, and free sample/free design — enabling private‑label customers to launch coconut water lines quickly.
System certifications: company materials highlight ISO, HACCP, FSSC 22000, FDA, HALAL, BRC, KOSHER, with certificate scans showcased for partner due diligence.
Production & export capacity: site information indicates throughput up to ~600 containers/month and exports to 150+ countries and territories.
Why the Rita Coconut Water Portfolio Fits Many Markets
Demand coverage: from “pure/no‑sugar” for calorie‑conscious consumers, to “electrolyte/sparkling” for those seeking a more vivid taste profile, and “pulp/nata” for a gentle chew experience.
OEM/ODM flexibility: private label, formula/flavor customization, packaging and artwork by market; free samples/free design accelerate time‑to‑launch.
Compliance & assurance: ISO/FSSC 22000/HACCP/FDA/HALAL/BRC/KOSHER frameworks streamline import documentation across regions.
Stable sourcing: the Ben Tre advantage — Vietnam’s largest coconut region — supports availability and quality consistency.
Frequently Asked Questions
Q: Is coconut water a “sports drink”?
A: It depends on the session. For light activity, it’s a pleasant hydrating choice with lower coconut water calories than juices. For long, sweaty efforts, sports‑science recommendations call for higher sodium (≈20–50 mEq/L, or ~460–1,150 mg Na/L) than plain coconut water provides; some brands add sodium to address this. Coconut water contains electrolytes naturally, but not at the sodium level many endurance athletes require.
Q: Does research support coconut water for rehydration?
A: A controlled trial found coconut water rehydrated comparably to a standard sports drink in trained men; taste and tolerance varied—so individual preference matters.
Q: Are there risks to drinking a lot of coconut water?
A: Rarely, excess intake in susceptible individuals has been linked to hyperkalemia. Communicate moderation and clinical caution for at‑risk groups (e.g., kidney disease
Q: What explains differences between labels and the USDA baseline?
A: Maturity, variety, geography, and any added ingredients. The Tetra Pak Coconut Handbook summarizes why composition varies across harvests; this underlines why your label should reflect lab‑tested values for your lot.
Q: What certificates does RITA Beverage factory have?
A: ISO / HACCP / FDA / HALAL / ORGANIC / BRC / HACCP / GMP / FSSC22000 / FSSC / SMETA / KOSHER ... certifications,
Q: What products does RITA OEM coconut water?
A: RITA offers OEM coconut water in Pure/No‑added‑sugar, Organic, Electrolyte/Hydration (Coco Plus), Sparkling, With pulp, With nata de coco, Fruit‑blended (e.g., mango/guava/blueberry), and creative flavors (e.g., chocolate). Formats: cans, PET, glass, and aseptic cartons (200 ml)
