Coconut Water vs Granola: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Granola is generally healthier
Granola comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (9.4g vs 0.7g), more fiber (8.6g vs 1.1g), less sodium (5mg vs 105mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Coconut Water
19 kcal
More Protein
Granola
9.4g
More Fiber
Granola
8.6g
Less Sugar
Coconut Water
2.6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Coconut Water | Granola | Difference |
|---|---|---|---|
| Calories | 19kcal✓ | 471kcal | -452.0kcal |
| Protein | 0.7g | 9.4g✓ | -8.7g |
| Carbohydrates | 3.7g✓ | 68g | -64.3g |
| Fat | 0.2g✓ | 18g | -17.8g |
| Fiber | 1.1g | 8.6g✓ | -7.5g |
| Sugar | 2.6g✓ | 33g | -30.4g |
| Sodium | 105mg | 5mg✓ | +100.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Coconut Water
Granola
Diet Compatibility
Coconut Water
Granola
When to Choose Coconut Water
- ✓Lower in calories (19 vs 471)
- ✓Lower in carbs (3.7g vs 68g)
- ✓Less sugar (2.6g vs 33g)
Common Uses
When to Choose Granola
- ✓Higher in protein (9.4g vs 0.7g)
- ✓More fiber (8.6g vs 1.1g)
- ✓Lower sodium (5mg vs 105mg)
Common Uses
Coconut Water vs Granola: Nutritional Analysis
Granola is more calorie-dense at 471 calories per 100g compared to 19 for Coconut Water, a difference of 452 calories. On the protein front, Granola delivers more with 9.4g per 100g versus 0.7g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Coconut Water and Granola tell different nutritional stories. Coconut Water provides 3.7g of carbohydrates, 0.2g of fat, and 1.1g of fiber per 100g, while Granola contains 68g carbs, 18g fat, and 8.6g fiber. The higher fiber content in Granola supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Coconut Water contains 2.6g while Granola has 33g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Coconut Water is the lower-calorie choice at 19 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Granola provides more protein (9.4g/100g), supporting muscle repair and growth.
- For sustained energy: Granola offers more fiber (8.6g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Coconut Water or Granola?
Granola has more calories with 471 kcal per 100g, compared to Coconut Water with 19 kcal. That's a difference of 452 calories per 100g serving.
Is Coconut Water healthier than Granola?
Based on our nutritional analysis, Granola is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Granola has 471 calories, 9.4g protein, and 8.6g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Coconut Water and Granola?
Granola has more protein with 9.4g per 100g, compared to Coconut Water with 0.7g. Granola provides 8.7g more protein per 100g serving.
Which is better for weight loss, Coconut Water or Granola?
For weight loss, Coconut Water is the better choice with only 19 calories per 100g compared to 471 calories in Granola. Granola also offers 8.6g of fiber per 100g, which helps you feel fuller longer.
Does Coconut Water or Granola have fewer carbs?
Coconut Water has fewer carbs with 3.7g per 100g, compared to Granola with 68g. If you're following a low-carb diet, Coconut Water is the better option with 64.3g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.