Coconut Water
Naturally low in sugar for a drink, so the glycemic load is small — but it is not calorie-free, so it still counts.
FatTonic Facts
Coconut Water · per serving 1 cup (240ml)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 3 | −6.6 |
| Sugar (g) | 6 | −4.8 |
| Processing | minimal | −8.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | no published test found | |
| Carbs (g) | 9 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 170174 (Nuts, coconut water (liquid from coconuts)), public domain, checked 2 Oct 2026.
Glycemic index: no published test found. Searched 26 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: Table A1 holds no test of coconut water. The score still uses 55, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 240 g): carbs 3.7, sugar 2.6, fiber 1.1, protein 0.7, fat 0.2 g.
What this means for fat-burning
Why this score: processing (minimal) set it, −8.0 points. Source: USDA FoodData Central, FDC 170174.
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Among the 200 rated foods
Coconut Water scores 87, rated Excellent. It scores higher than 64% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does coconut water spike insulin?
Glycemic load 3 for 1 cup (240ml); FatTonic Score 87/100 — it strongly supports fat-burning.
Is coconut water good for fat loss?
Excellent (87/100): coconut water strongly supports fat-burning.