Per 100 g, Coconut Water has 19 kcal and Sports Drink has 24 kcal. A typical serving of Coconut Water (1 glass, 250 g) has 48 kcal and 1.8 g protein, and a typical serving of Sports Drink (1 bottle, 500 ml ≈ 500 g) has 120 kcal and 0 g protein.
Better for weight loss
Coconut Water
Coconut Water has 19 kcal per 100 g against 24 kcal for Sports Drink, so you get a bigger portion for the same calories. Most of the calories in Sports Drink come from sugar, which digests fast.
More protein per calorie
Tie
Neither contains meaningful protein (0.7 g vs 0 g per 100 g).
More fibre per calorie
Coconut Water
Coconut Water gives 5.8 g fibre per 100 kcal against 0 g for Sports Drink (1.1 g vs 0 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Coconut Water is the lighter pick. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Coconut Water | Sports Drink |
|---|---|---|
| Calories | 19 kcal | 24 kcal |
| Protein | 0.7 g | 0 g |
| Carbohydrates | 3.7 g | 6 g |
| Fat | 0.2 g | 0 g |
| Fibre | 1.1 g | 0 g |
| Sugar | 2.6 g | 6 g |
| Sodium | 105 mg | 45 mg |
| Calcium | 24 mg | 0 mg |
| Iron | 0.3 mg | 0 mg |
| Potassium | 250 mg | 13 mg |
| Vitamin C | 2.4 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Coconut Water, 1 glass (250 g)
48 kcal
1.8 g protein · 9.3 g carbs · 0.5 g fat · 2.8 g fibre
100 kcal = about 526 g
Full nutrition for Coconut Water →Sports Drink, 1 bottle (500 ml ≈ 500 g)
120 kcal
0 g protein · 30 g carbs · 0 g fat · 0 g fibre
100 kcal = about 417 g
Full nutrition for Sports Drink →Sports Drink has more: 24 kcal per 100 g against 19 kcal. A typical serving of Coconut Water (1 glass, 250 g) has 48 kcal and 1.8 g protein, and a typical serving of Sports Drink (1 bottle, 500 ml ≈ 500 g) has 120 kcal and 0 g protein.
Coconut Water. Coconut Water has 19 kcal per 100 g against 24 kcal for Sports Drink, so you get a bigger portion for the same calories. Most of the calories in Sports Drink come from sugar, which digests fast. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Neither contains meaningful protein (0.7 g vs 0 g per 100 g).
About 526 g of Coconut Water or 417 g of Sports Drink gives you 100 kcal.
Get an Indian diet plan with your exact portions of coconut water, sports drink and everything else you eat, built around your goal by NASM-certified Coach Himanshu.