One 8-fl-oz serving of Amy & Brian coconut water lands around 45–60 calories with natural sugars and helpful electrolytes.
Lower End
Typical
Higher End
10.5-Oz Can
- One handy portion
- About 80 kcal for full can
- Good for grab-and-go
Portable
17.5-Oz Can
- Two small servings
- ~110–130 kcal total
- Share or split
Two Serves
1-Liter Carton
- ~4 cups inside
- ~180–220 kcal total
- Suits meal prep
Batch-Friendly
What You Get In Each Sip
This drink is straight coconut water with nothing extra. No fat, no cholesterol, and no caffeine. Per cup, the numbers hover around 44–60 calories with about 10–15 grams of naturally occurring sugars and a light hit of sodium. You also get helpful minerals, led by potassium, plus small amounts of magnesium and calcium. Those figures line up with standard coconut water data stacks and branded listings that show roughly 44 calories and ~404 mg potassium per cup for plain coconut water, and near 45–60 calories per 8 fl oz for this label’s cans. Link targets for these numbers live in coconut water nutrition references that pull from USDA-indexed sources and brand-specific panels.
| Serving | Calories | Sugars (g) |
|---|---|---|
| 8 fl oz | 45–60 | 10–15 |
| 10.5 fl oz can | ~80 | ~18 |
| 17.5 fl oz can | ~110–130 | ~24–33 |
| 1 L carton | ~180–220 | ~40–55 |
Coconut Juice Nutrition From Amy & Brian — What Changes By Size
Size shifts the total. An 8-ounce pour gives you a tidy, snack-level hit of carbs and potassium. A full 17.5-ounce can pushes you into two small servings, which doubles sugars and calories. The 1-liter carton is for batch use: smoothies, family pours, or slow sipping across the day. The base pattern stays the same across formats—light calories, modest sugars, and solid potassium—so the main decision is portion control.
Electrolytes And Natural Carbs
Coconut water carries glucose, fructose, and sucrose from the fruit itself. The drink also brings potassium in the ~400 mg per cup range with a pinch of magnesium and a little sodium. That combo makes it handy after easy sessions or as a gentle mix with salty foods. The mineral profile you see here mirrors typical entries in lab-sourced datasets; a cup of plain coconut water shows ~404 mg potassium, ~14–15 mg magnesium, and ~64 mg sodium, all while staying low in calories and fat-free.
Why Numbers Vary Across Cans
Two levers nudge the panel. First, the coconut’s age and growing region change sugar concentration. Second, flavor twists like lime or cinnamon can move totals by a few grams of carbs. Branded panels and crowd-sourced trackers usually cluster between 45 and 60 calories per 8-ounce pour for plain versions, with “with pulp” options landing a touch higher in some listings. That spread is normal for a single-ingredient fruit drink.
Label Reading That Actually Helps
Start with serving size. Many cans list nutrition per 8 ounces even when the can holds more. If you finish the entire 17.5-ounce can, you’re taking in about two portions. Next, scan the sugar line. This product doesn’t add sugar, so “Added Sugars” should read 0 g. The grams you see come from the fruit. If a flavor adds something sweet, the “Added Sugars” line will show it per the FDA’s rules on the Nutrition Facts panel. A quick refresher on that is on the FDA page about added sugars.
How Much Sugar Is From Fruit
For plain cans, nearly all the sugar is intrinsic to coconut water. A standard cup of unsweetened coconut water lands near 9–10 g of sugars and around 10–11 g of total carbs. Many branded cans read a bit higher per 8 ounces—often 12–15 g—largely due to fruit variability and how servings are rounded on the label. That’s why the range in the table above gives you a more realistic planning window.
| Nutrient (per 8 fl oz) | Typical Amount | What It Means |
|---|---|---|
| Potassium | ~404 mg | Supports fluid balance |
| Sodium | ~64 mg | Replaces a small share of sweat losses |
| Magnesium | ~15 mg | Part of muscle and nerve function |
Smart Ways To Drink It
Think of this as a light carb-and-electrolyte drink that tastes better than plain water when you want something with a hint of sweetness. It won’t match a high-sodium sports drink during heavy, sweaty training, but it slides nicely into easy days, casual rides, walks, and warm weather errands.
Post-Workout Sips
After a short session, an 8- to 12-ounce pour restores a little fluid and some potassium without weighing you down. Pair it with a protein-rich snack when recovery matters. If you pushed hard or sweat buckets, add salty food or a pinch of salt to the drink to boost sodium.
Daily Hydration
Use it as a snack beverage rather than a constant sipper. The natural sugars add up if you stack multiple cans. A good rhythm is one small serving in the afternoon or folded into a smoothie with fruit and yogurt.
Cooking And Mixes
It shines as a smoothie base, a light poaching liquid for fruit, or a chilled spritzer with sparkling water and lime. The gentle sweetness means you can skip extra sugar in many blends. For mocktails, mix with crushed ice, mint, and a squeeze of citrus for a clean drink that still feels special.
Answers To Common Trade-Offs
Original Vs. With Pulp
Pulp brings tiny coconut bits. Texture changes, and the label can nudge up a few calories per 8-ounce pour in some listings. If you want the leanest read, stick to original. If you enjoy the chew and a slightly rounder flavor, the difference is small in the grand scheme.
Plain Vs. Lime Or Cinnamon
Lime adds brightness without big shifts in macros when the can lists only juice. Cinnamon brings a warmer aroma. Sweetened twists would show added sugars on the panel; plain and pulp-only versions list 0 g added sugars. That’s the quick way to sort your choices at a glance.
Carton Vs. Cans
Cartons win for price per ounce and meal prep. Cans win for portability and a colder, crisper feel. Nutrition remains the same per serving; the only real difference is portion control. If you tend to drink everything you open, pick the smaller can so totals stay tidy.
How We Compiled These Numbers
We cross-checked brand pages, crowd-verified panels, and USDA-sourced datasets aggregated by MyFoodData. Generic coconut water shows about 44 calories per cup with ~404 mg potassium and 0 g fat, while branded entries for this label typically land near 45–60 calories per 8 fl oz with 12–15 g carbs. You can spot those figures on MyFoodData’s coconut water pages and on branded listings, and you can confirm labeling rules for “Added Sugars” right from the FDA’s site. These references keep the guide practical and up to date while staying true to how the Nutrition Facts panel is structured.