Coconut Water vs Guacamole: 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?
Guacamole is generally healthier
Guacamole comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (2g vs 0.7g), more fiber (5g vs 1.1g), less sugar (1g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Coconut Water
19 kcal
More Protein
Guacamole
2g
More Fiber
Guacamole
5g
Less Sugar
Guacamole
1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Coconut Water | Guacamole | Difference |
|---|---|---|---|
| Calories | 19kcal✓ | 150kcal | -131.0kcal |
| Protein | 0.7g | 2g✓ | -1.3g |
| Carbohydrates | 3.7g✓ | 9g | -5.3g |
| Fat | 0.2g✓ | 13g | -12.8g |
| Fiber | 1.1g | 5g✓ | -3.9g |
| Sugar | 2.6g | 1g✓ | +1.6g |
| Sodium | 105mg✓ | 375mg | -270.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Coconut Water
Guacamole
Diet Compatibility
Coconut Water
Guacamole
When to Choose Coconut Water
- ✓Lower in calories (19 vs 150)
- ✓Lower in carbs (3.7g vs 9g)
- ✓Lower sodium (105mg vs 375mg)
Common Uses
When to Choose Guacamole
- ✓Higher in protein (2g vs 0.7g)
- ✓More fiber (5g vs 1.1g)
- ✓Less sugar (1g vs 2.6g)
Common Uses
Coconut Water vs Guacamole: Nutritional Analysis
Guacamole is more calorie-dense at 150 calories per 100g compared to 19 for Coconut Water, a difference of 131 calories. On the protein front, Guacamole delivers more with 2g 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 Guacamole tell different nutritional stories. Coconut Water provides 3.7g of carbohydrates, 0.2g of fat, and 1.1g of fiber per 100g, while Guacamole contains 9g carbs, 13g fat, and 5g fiber. The higher fiber content in Guacamole 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 Guacamole has 1g 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: Guacamole provides more protein (2g/100g), supporting muscle repair and growth.
- For sustained energy: Guacamole offers more fiber (5g/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 Guacamole?
Guacamole has more calories with 150 kcal per 100g, compared to Coconut Water with 19 kcal. That's a difference of 131 calories per 100g serving.
Is Coconut Water healthier than Guacamole?
Based on our nutritional analysis, Guacamole is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Guacamole has 150 calories, 2g protein, and 5g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Coconut Water and Guacamole?
Guacamole has more protein with 2g per 100g, compared to Coconut Water with 0.7g. Guacamole provides 1.3g more protein per 100g serving.
Which is better for weight loss, Coconut Water or Guacamole?
For weight loss, Coconut Water is the better choice with only 19 calories per 100g compared to 150 calories in Guacamole. Guacamole also offers 5g of fiber per 100g, which helps you feel fuller longer.
Does Coconut Water or Guacamole have fewer carbs?
Coconut Water has fewer carbs with 3.7g per 100g, compared to Guacamole with 9g. If you're following a low-carb diet, Coconut Water is the better option with 5.3g 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.