Sugarcane Juice vs Coconut Water vs Milk: Calories and Sugar per Glass (IFCT 2017)
Sugarcane juice (ganne ka ras) is a summer stall staple, and coconut water and milk are the drinks it is most often compared with. This guide puts the four IFCT 2017 drink rows side by side per 100 g from the ICMR-NIN Indian Food Composition Tables 2017: energy, protein and fat from Table 1, sugars from Table 6, and sodium, potassium and magnesium from Table 5, then works out a 200 g glass by our arithmetic. It reports the drink, not what it does in your body, which IFCT does not report.
The short answer
By IFCT 2017, per 100 g, sugarcane juice has 58 kcal and 12.85 g of total free sugars, mostly sucrose (10.03 g). Coconut water has 15 kcal and 3.06 g, all of it fructose. Whole cow milk has 73 kcal and whole buffalo milk 107 kcal, with 4.89 g and 5.34 g of total free sugars, and far more protein and fat than the other two (cow milk 3.26 g and 4.48 g). A 200 g glass of sugarcane juice holds about 116 kcal and 25.70 g of total free sugars by our arithmetic, against 30 kcal and 6.12 g for coconut water. Our reading: the drinks differ most on sugar, and a glass is a bigger number than a 100 g row suggests.
Energy, protein and fat per 100 g
Each row is one IFCT 2017 Table 1 row (proximate principles and dietary fibre), per 100 g as listed in the book, mean values as printed. Energy is the book's kilojoules divided by 4.184, to the nearest kcal. IFCT lists these drinks per 100 g, not per 100 ml, and we do not convert.
| Drink (IFCT 2017 row) | Energy per 100 g | Protein per 100 g | Fat per 100 g |
|---|---|---|---|
| Sugarcane, juice (I002) | 58 kcal | 0.16 g | 0.40 g |
| Coconut water (K002) | 15 kcal | 0.26 g | 0.16 g |
| Milk, whole, cow (L002) | 73 kcal | 3.26 g | 4.48 g |
| Milk, whole, buffalo (L001) | 107 kcal | 3.68 g | 6.58 g |
Carbohydrate and sugars per 100 g
The Available Carbohydrate column of Table 1 and the Total Free Sugars column of Table 6 (starch and individual sugars), in g per 100 g. Sugarcane juice's total is the sum of its fructose (0.55 g), glucose (2.27 g) and sucrose (10.03 g) cells to within 0.02 g, and coconut water's is its fructose cell alone, with glucose and sucrose below the detectable limit. For milk, Table 6 prints lactose in a footnote under the table (cow milk 4.28 g, buffalo milk 4.12 g per 100 g), and that lactose plus the milk's fructose, glucose and sucrose cells makes up the total to within 0.02 g.
| Drink (IFCT 2017 row) | Available carbohydrate per 100 g | Total free sugars per 100 g |
|---|---|---|
| Sugarcane, juice (I002) | 13.11 g | 12.85 g |
| Coconut water (K002) | 3.16 g | 3.06 g |
| Milk, whole, cow (L002) | 4.94 g | 4.89 g |
| Milk, whole, buffalo (L001) | 8.39 g | 5.34 g |
Sodium, potassium and magnesium per 100 g
The Sodium (NA), Potassium (K) and Magnesium (MG) columns of Table 5 (minerals and trace elements), in mg per 100 g, mean values as printed.
| Drink (IFCT 2017 row) | Sodium per 100 g | Potassium per 100 g | Magnesium per 100 g |
|---|---|---|---|
| Sugarcane, juice (I002) | 1.16 mg | 150 mg | 13.03 mg |
| Coconut water (K002) | 28.09 mg | 215 mg | 18.19 mg |
| Milk, whole, cow (L002) | 25.46 mg | 115 mg | 8.28 mg |
| Milk, whole, buffalo (L001) | 30.10 mg | 109 mg | 10.05 mg |
All four rows are measured in 6 regions in each table. IFCT also lists toddy (K001, a fermented palm drink) and fruit pulps, which are not compared here, and it has no rows for packaged juices, lassi, chaas or flavoured milk.
What a 200 g glass holds, with a weight we chose
IFCT lists drinks per 100 g, so a glass needs a weight, and 200 g is ours; we have not converted millilitres, and a stall glass may be larger or smaller. Each figure is the per-100 g value times 200, divided by 100, to the nearest kcal for energy (from the kcal in the table above) and 0.01 for the rest.
| Glass (weight is ours) | Energy | Total free sugars | Potassium | Sodium |
|---|---|---|---|---|
| 200 g sugarcane juice (I002) | 116 kcal | 25.70 g | 300.00 mg | 2.32 mg |
| 200 g coconut water (K002) | 30 kcal | 6.12 g | 430.00 mg | 56.18 mg |
| 200 g whole cow milk (L002) | 146 kcal | 9.78 g | 230.00 mg | 50.92 mg |
| 200 g whole buffalo milk (L001) | 214 kcal | 10.68 g | 218.00 mg | 60.20 mg |
What the numbers say
- Sugarcane juice is the highest in sugar here. 12.85 g of total free sugars per 100 g, against 3.06 g for coconut water, 4.89 g for cow milk and 5.34 g for buffalo milk, so a 200 g glass holds about 25.70 g.
- Coconut water has the least energy and the most potassium. 15 kcal and 215 mg of potassium per 100 g, with 28.09 mg of sodium.
- Milk brings protein and fat. Cow milk has 3.26 g of protein and 4.48 g of fat per 100 g, and buffalo milk 3.68 g and 6.58 g.
- Sugarcane juice has almost no sodium. 1.16 mg per 100 g, against 28.09 mg for coconut water and 30.10 mg for buffalo milk.
For coconut water in more detail, see coconut water for weight loss; for sugar in fruit, see sugar in fruits; for jaggery, see jaggery vs sugar; for the daily sugar guideline, see how much sugar per day for weight loss; for milk, see cow vs buffalo milk; for potassium, see potassium-rich foods.
What the guidelines say
The Dietary Guidelines for Indians 2024 say (PDF page 108) that "Sugarcane juice, which is extensively consumed in India, particularly during summer, is high in sugar (13–15g/100ml) and hence its consumption should be minimized." That is the guidelines' wording, quoted here. The guidelines give the figure per 100 ml and IFCT 2017 gives 12.85 g of total free sugars per 100 g, so the two numbers are not directly comparable and we do not convert between them. This page does not give a limit, an amount or a recommendation of its own.
What this page leaves out
- Blood sugar and glycaemic index: IFCT 2017 reports sugars, not how a drink affects blood sugar, and we did not read a source that gives it for these drinks.
- Packaged and flavoured drinks, juices with added sugar, salt, lemon or ice, lassi, chaas, shakes and tea or coffee with sugar: IFCT 2017 has no rows for them.
- Millilitres: IFCT lists grams, and we did not convert a glass to a weight from a density; the 200 g glass is ours.
- Milk sugars other than lactose in detail: Table 6 prints only the lactose footnote and the small fructose, glucose and sucrose cells.
- Whether any drink suits you, with a medical condition or medicines: only a doctor or registered dietitian can tell you that.
A note on health
This article is general educational content, not medical advice. It does not say that any drink is safe or unsafe for diabetes or any condition, or that any drink prevents or treats anything. If you have diabetes or prediabetes, are pregnant or breastfeeding, follow a restricted diet, have a medical condition or take medicines, talk to a doctor or registered dietitian about your own situation before changing your diet.
Log your foods and see the day add up
NYUS is an AI diet and workout coach. You can log foods by search or barcode against 8,900+ foods with calories and macros, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. It gives general information, not medical advice. No ads, no data sold.
Join the NYUS waitlistFrequently asked questions
How many calories and how much sugar are in sugarcane juice?
In IFCT 2017, per 100 g, sugarcane juice (I002) has 58 kcal (Table 1, from 242 kJ) and 12.85 g of total free sugars (Table 6), of which sucrose is 10.03 g. By our arithmetic a 200 g glass holds about 116 kcal and 25.70 g of total free sugars. The 200 g weight is ours: IFCT lists grams, not millilitres, and we do not convert.
How does coconut water compare with sugarcane juice?
Per 100 g, IFCT 2017 lists coconut water (K002) at 15 kcal and 3.06 g of total free sugars, all fructose, against 58 kcal and 12.85 g for sugarcane juice (I002). Coconut water has 215 mg of potassium and 28.09 mg of sodium per 100 g, and sugarcane juice 150 mg and 1.16 mg.
What do the Dietary Guidelines for Indians say about sugarcane juice?
The Dietary Guidelines for Indians 2024 (ICMR-NIN, PDF page 108) say that sugarcane juice, extensively consumed in India particularly during summer, is high in sugar (13–15 g per 100 ml) and hence its consumption should be minimized. They give the figure per 100 ml, while IFCT 2017 lists 12.85 g of total free sugars per 100 g, so the two are not directly comparable. This page quotes the guideline and gives no advice of its own.
Is the sugar in milk the same as in sugarcane juice?
No. IFCT 2017 Table 6 lists total free sugars of 4.89 g per 100 g for whole cow milk (L002) and 5.34 g for whole buffalo milk (L001), and a footnote under the table gives their lactose as 4.28 g and 4.12 g per 100 g, so most of the milk total is lactose. The sugarcane juice total of 12.85 g is mostly sucrose (10.03 g).
Which drink suits someone with diabetes?
This page cannot say. IFCT 2017 lists sugars and energy per 100 g and does not report how any drink changes blood sugar, and grams of sugar alone do not answer it. If you have diabetes or prediabetes, or take medicines, ask a doctor or registered dietitian which drinks suit you and how much.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1 (Proximate Principles and Dietary Fibre), Energy (ENERC, kJ), Protein (PROTCNT), Fat (FATCE) and Available Carbohydrate (CHOAVLDF) columns, per 100 g, rows opened and read from the PDF on 24 Oct 2026: I002, K002 (PDF page 56); L001, L002 (PDF page 57). Table 6 (Starch and Individual Sugars), Fructose (FRUS), Glucose (GLUS), Sucrose (SUCS) and Total Free Sugars columns: I002, K002, L001, L002 (PDF page 224). Table 5 (Minerals and Trace Elements), Sodium (NA), Potassium (K) and Magnesium (MG) columns: I002, K002 (PDF page 182); L001, L002 (PDF page 184).
- ICMR-NIN, Dietary Guidelines for Indians 2024, PDF page 108.
The 200 g glass and the serving figures are NYUS's own arithmetic, and every sentence starting "Our reading" is NYUS opinion, not from a study. Names in brackets are our matching to the IFCT row names.