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12 Coconut Water Smoothies for Weight Loss (under 400 cals)

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These are our favorite healthy coconut water smoothies for weight loss! Every single one on the list is under 400 calories and most are under 300 so they’re perfect if you’re trying to eat healthier.

Coconut water is one of the best liquids for smoothies because it’s great for heart health, digestion, hydration, and it’s super low in calories. This is why we love making smoothies with coconut water!

Using coconut water in smoothies takes a bit of practice to get the right consistency so be sure to check out our guide on making smoothies with water.

coconut water smoothie

Our Favorite Coconut Water Smoothie Recipe

kale apple smoothie in a glass with kale and fruit around it

Coconut Water Hydration Smoothie

This coconut water smoothie recipe is one of our favorites! The combo of apple and pineapple makes it sweet and tart while the honey gives it a hint of sweetness. Using coconut water in the smoothie adds electrolytes which are great for hydration post workout.
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Cuisine: Smoothies
Keyword: coconut water smoothie, smoothie made with coconut water, using coconut water in smoothie
Total Time: 5 minutes
Servings: 1
Calories: 272kcal
Author: Richmond Howard


  • 1 cup kale
  • 1 apple
  • 1/2 cup pineapple
  • 1 T lemon juice
  • 1 cup coconut water
  • 1 T honey


  • Add the kale and coconut water to the blender first. Blend for a minute or until all the green flakes are thoroughly blended.
  • Add apple, pineapple, lemon, and honey to the blender.
  • Blend for 2-3 minutes or until smooth.
  • Pour into a glass and enjoy!


Calories: 272kcal | Carbohydrates: 66g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.1g | Sodium: 291mg | Potassium: 1144mg | Fiber: 11g | Sugar: 51g | Vitamin A: 6840IU | Vitamin C: 122mg | Calcium: 252mg | Iron: 2mg

12 Healthy Coconut Water Smoothies for Weight Loss

1. Kale Apple Smoothie

kale apple smoothie in a glass with kale and fruit around it and a ninja blender behind it

This kale apple smoothie is the same as our coconut water hydration smoothie above! The kale, lemon juice, and coconut water are great for digestion. If you want to sweeten your smoothie you can use honey or dates which are a good natural source of sugar. At only 270 calories, this is one of the best coconut water smoothies for weight loss.

If you like this one, check out our full list of kale smoothie recipes!

2. Super Hydrating Green Smoothie

This green smoothie is perfect if you’re looking for something to help with pre or post workout nutrition! It’s got banana, apple, kale, coconut water and more so it’s loaded with potassium. The whole smoothie clocks in at around 250 calories so it’s great for weight loss as well.

3. Coconut Carrot Smoothie

This coconut carrot smoothie is incredibly refreshing! The fruit combination of strawberries, mango, and orange makes for a citrusy flavor that’s perfect for a hot day. The carrots and coconut water give it a punch of vitamins and nutrients with some tropical flavor. If you’re looking for a whole30 smoothie or paleo friendly smoothie, this one checks both boxes!

4. Green Detox Smoothie

green detox smoothie with logo

Our green detox smoothie is one of our fan favorites! It’s packed with healthy ingredients like spinach, celery, cucumber, and pineapple. It has only 330 calories with 15g of fiber! This recipe actually calls for OJ, but one of our suggested variations is using coconut water instead. Give it a try and leave a comment!

5. Strawberry Banana Coconut Smoothie

This strawberry banana coconut water smoothie is great if you like tropical flavored smoothies! It has just 130 calories so it’s super healthy. It only uses three ingredients: strawberries, banana, and coconut water.

I’d actually recommend adding something like mango and maybe some vanilla extract. You could also add some smoothie toppings like extra coconut flakes.

6. Mango Pineapple Smoothie

This mango pineapple smoothie is a bit higher in calories than we usually drink, but it makes a couple of servings so just watch how much you drink! The combo of mango, pineapple, and banana with plain yogurt makes this smoothie super refreshing and creamy. Using coconut water in the smoothie is the perfect complement to make it tropical and not too thick.

This is a great meal prep smoothie if you want to make a big batch and store your smoothies in the fridge for the week!

7. Skinny Pina Colada Smoothie

If you like pineapple, then this is the smoothie for you! It has both frozen chunks of pineapple and a splash of pineapple juice. This pina colada smoothie can be made with either coconut water or coconut milk! Go with the coconut water to skip the calories. It’s a great dairy free smoothie if you use banana instead of greek yogurt.

8. Island Green Copycat Smoothie

This green smoothie is a copycat of Tropical Smoothie’s popular “Island Green smoothie.” It’s packed with a variety of fruits like bananas, pineapple, and mango. The green comes from spinach or kale – your pick! And the hint of tropical flavor comes from the coconut water.

This is one of our favorite coconut water smoothies because it’s also only 300 calories!

9. Coconut Pineapple Green Smoothie

coconut pineapple green smoothie

This green smoothie comes with a punch of tropical flavor! The combination of pineapple and coconut water makes this one both refreshing and satisfying. The recipe calls for coconut milk, but you can easily sub in coconut water. It only has 5 total ingredients so it’s super easy to make.

10. Balanced Breakfast Smoothie

This is one of our favorite healthy breakfast smoothies and it’s made with coconut water. It’s a bit higher in calories, but you can easily leave out 1-2 ingredients. It’s loaded with fiber and protein with the chia seeds, flax meal, and protein powder. It calls for 2 tbsp of almonds which are some of the best nuts for smoothies!

11. Banana Ginger Coconut Smoothie

This coconut smoothie is one of the best colon cleansing smoothie recipes! It’s packed with banana, ginger, apple cider vinegar, cucumber, and coconut water. It’s fantastic for digestion, hydration, and will definitely get your system moving right along. This one may not be a smoothie you drink for fun, but it’ll do what you need it to do.

banana ginger coconut smoothie by Ale and Tere

12. Three Berry Coconut Smoothie

This coconut water smoothie is one of our favorites! Use your favorite blend of frozen berries, a banana, and some superfood smoothie ingredients like chia seeds, flax seed, and coconut flakes. The coconut water gives it a tropical flavor and helps keep the calories under control.

How to Make a Smoothie with Coconut Water

I’ve made countless smoothies using coconut water and have tested a bunch of recipes. If you want to craft your own recipes instead of using the ones we recommended, here are some steps to follow:

  1. Flavor profile / health goals – The first thing you have to nail down is what your flavor & health priorities are. With coconut water, I recommend going for either a super healthy green smoothie or more fruity smoothies.
  2. Pick your greens if you want any – I’m a big fan of adding spinach into smoothies to get more fiber and make my smoothies healthier. I recommend just using 1 cup of spinach. There are other greens for smoothies you can try out.
  3. Pick your fruit – The fruit you pick will determine what your smoothie actualy tastes like! I’d go for at least two different kinds of fruit. Bananas are great for making a smoothie thicker and you can pair them with strawberries or blueberries if you want to make an anti inflammatory smoothie!
  4. How much liquid – If you’re using coconut water in a smoothie, you won’t need as much liquid because it’s thinner. I’d recommend starting with 3/4 cup and increasing from there if your blender needs more liquid to work well. If you don’t have enough liquid, the blender blades will get jammed. If you have too much, then your smoothie will be more like a juice.
  5. Any extras – There are a all kinds of ways to make a smoothie unique or jazz it up. You can add protein to a smoothie or you can make a high fiber smoothie by adding in some chia seeds.

Tips for Making Healthy Smoothies with Coconut Water

We’ve made a ton of smoothies with coconut water! We’ve got some tips for making healthy coconut water smoothies that we’ve picked up along the way!

  1. Careful with the greens – Blending greens or other high fiber foods is why smoothies are foamy. Using milk for smoothies can help balance that out, but water can add to the foaminess and make a smoothie separate.
  2. Add Greek yogurtCoconut water can make smoothies thinner so it’ll be hard to get creamy smoothies. That’s why I love adding some Greek yogurt. It’s one of the best ways to make smoothies creamier!
  3. Avoid added sugars – Smoothie recipes often include added sugars like honey or agave syrup. Avoid these!
  4. Avoid high sugar fruits – Fruit can be really high in sugar so if you want to make a healthy coconut water smoothie, be careful with mango, bananas, and pineapple. I’d recommend going with lower sugar fruits like berries.
  5. Use a powerful blender – A a high powered blender is the key to making smoother smoothies. This is especially important if you’re using healthier ingredients like frozen fruit, spinach, or different seeds for smoothies.

Common Questions About Using Coconut Water in Smoothies

coconut water

Is coconut water good for healthy smoothies?

Coconut water is incredibly low in calories so it’s great if you’re trying to make healthy smoothies! There are a number of health benefits like hydration, kidney health, and blood sugar maintenance that makes it a great liquid for smoothies.

Is almond milk or coconut water better for smoothies?

Almond milk and coconut water are both great for smoothies! Almond milk will give your smoothies a creamier and thicker consistency but it’ll be higher in calories. Coconut water has more healthy benefits and give you a slightly tropical flavor. I prefer almond milk for the taste and coconut water for the low calories!

What fruit goes well for smoothies with coconut water?

Coconut water will give you a bit of tropical flavor so I recommend pairing it with fruits like mango, pineapple, banana, and strawberries!

Benefits of Smoothies Made with Coconut Water

There are tons of health benefits of smoothies and these smoothies made with coconut water check a lot of the boxes! Here are some of the big benefits you’ll get by making one of these recipes.

  1. Lower in calories – Coconut water is one of the lowest calorie liquids for smoothies! The typical smoothie on this list was only 250-300 cals, so it’s great for helping you lose weight!
  2. Hydration – Coconut water is loaded with electrolytes which is why many athletes have started to use it as a healthier option over gatorade! It’s great for hydration.
  3. Calcium – There are about 20mg of calcium in a cup of coconut water. Not as much as milk, but still helpful for bone health and other bodily functions.
  4. May help lower blood sugar – Some studies have recently shown that coconut water can help lower blood sugar and glucose levels.
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Richmond Howard

Richmond Howard started World of Blenders in 2022 to help people solve all their blender issues and buy the best blender for their kitchen! He's tested dozens of blenders and on his other site, Meal Prepify, he's helped over 3 million people learn how to meal prep.

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