Coconut Water: Healthy Nutrition Facts and Health Benefits

Coconut Water : Healthy Nutrition Facts and Health Benefits

Healthy Coconut water is the fluid that spills out when you air out a coconut. More established coconuts (the ones that are brown and furry) by and large give better coconut milk, which is produced using the tissue of the coconut. More youthful, green coconuts produce better coconut water.

This refreshment has a pungent sweet taste that can be troublesome, yet it gives less calories than most organic product juices. It additionally gives L-ascorbic acid in addition to carbs and electrolytes that can be useful for recuperation after work out.

Coconut Water Nutrition Facts

One cup of 100 percent coconut water (245g) gives 44 calories, 0.5g of protein, 10.4g of carbs, and 0g of fat. Coconut water is an astounding wellspring of L-ascorbic acid.

  • Calories: 44
  • Fat: 0g
  • Sodium: 64mg
  • Carbs: 10.4g
  • Fiber: 0g
  • Sugars: 9.6g
  • Protein: 0.5g
  • L-ascorbic acid: 24.3mg
  • Potassium: 404mg


A one-cup serving of coconut water gives around 10 grams of carb; the greater part of that (around 9 grams) is normally happening sugar. A few brands of coconut water are improved with added sugars, so check names cautiously assuming you are hoping to restrict sugar.


There is typically next to zero fat (under 1 gram) in coconut water, yet a few brands might contain a limited quantity of fat.


Coconut water contains a limited quantity of protein; the sum can change by brand.

Nutrients and Minerals

Coconut water is a great wellspring of L-ascorbic acid, with 24mg per one-cup serving. That is 32% of the suggested dietary stipend (RDA) for ladies and 27% for men, in light of a 2,000-calorie-per-day diet.2 Coconut water additionally contains the B nutrient thiamin (around 8% of RDA).

Minerals in coconut water incorporate potassium (404mg or 16% of satisfactory admission for ladies and 12% for men),3 manganese (0.5mg or 28% of sufficient admission for ladies and 22% for men). The beverage likewise gives more modest measures of magnesium, calcium, iron, phosphorus, zinc, and copper.


One cup of 100 percent coconut water (240g) gives 44 calories, 75% of which come from carbs, 15% from protein, and 10% from fat. Coconut water is a low-calorie drink.

Coconut water is a low-calorie, low-fat wellspring of starches, electrolytes, and L-ascorbic acid. It likewise contains a few different nutrients and minerals like thiamin, potassium, and manganese.

Medical advantages

Claims have surfaced about the numerous medical advantages of coconut water all through the years,4 yet most have been exposed. For instance, web-based media posts pronounced that drinking hot coconut water fixes disease, however the American Institute for Cancer Research distributes a reserved rundown of Foods That Fight Cancer, which doesn’t list coconut.

A claim got comfortable 2011 required one coconut water maker to quit making swelled claims about their item’s wellbeing powers. Notwithstanding, there actually might be some medical advantages to coconut water.  Vidalista 40 Paypal and Vidalista 60  mg popular to eliminate ED problems in USA.

May Help Reduce Blood Sugar

Creature studies have shown that coconut water might give advantages, for example, further developed glucose levels.5 However, this has not been satisfactorily examined in people.

May Reduce Blood Pressure

A little report in people showed a decrease in pulse with expanded coconut water consumption.6 This might connect with the potassium given by coconut water; low potassium admission builds the gamble of hypertension.3

May Help Balance Electrolytes

Some coconut water fans like it as a games drink. It gives electrolytes (sodium, potassium, calcium, and magnesium) and starches to assist with further developing muscle work, with less calories than a regular games drink,7 and is sans gluten.

Nonetheless, you can get similar advantages from polishing off entire food varieties, similar to a potassium-rich banana, with water. Entire food varieties have no secret fixings (like added sugar) and are for the most part less expensive than sports beverages or recuperation bars.

May Reduce Diabetic Retinal Damage

Albeit just performed on rodents, research has shown diminished retinal harm brought about by diabetes in subjects given coconut water. More exploration is expected to say whether these impacts are steady or ready to be duplicated in humans.8

May Prevent Kidney Stones

A little report showed that coconut water helped flush out potassium, chloride, and citrate, in this way decreasing the gamble of creating kidney stones.9 More exploration is required.


Coconut isn’t a tree nut, and a great many people who are hypersensitive to tree nuts can in any case consume coconut. In any case, there are a few instances of coconut sensitivity. Assuming you are hypersensitive to coconuts, you want to stay away from coconut water, coconut milk, and different items made with coconut notwithstanding the coconut tissue itself.10

Side Effects

In spite of the fact that potassium is a fundamental mineral, consuming a lot of it can prompt hyperkalemia (an excess of potassium in the blood). Since coconut water contains potassium, drinking enormous amounts could cause this issue. This is probably not going to occur for the vast majority, yet the individuals who have constant kidney infection or take prescriptions, including ACE inhibitors, should be careful.

Coconut water is additionally high in FODMAPs, a gathering of sugars that can cause or demolish stomach related indications in individuals with bad tempered inside disorder (IBS). Individuals following a low-FODMAP diet might have to restrict or keep away from coconut water assuming it causes side effects for them.


You’ll see bunches of brands and choices for coconut water on store racks, including improved and unsweetened items alongside mixes that blend coconut water with other organic product juices. A few brands of coconut water likewise contain coconut tissue (which can mean they are higher in calories and fat). Peruse names cautiously to keep away from additional sugars or fixings.

Capacity and Food Safety

Assuming you get coconut water directly from the natural product, it ought to be refrigerated immediately. New coconut water can likewise frozen.

Similarly, when you open a compartment of coconut water, producers normally suggest that you refrigerate it. A great many people incline toward the flavor of cold coconut water. Keeping it chilled will assist the beverage with remaining new for 24 to 48 hours.

A few brands of coconut water utilize a sanitization cycle so the item is rack stable. That implies you don’t have to refrigerate the item after you get it. However long the bundle isn’t open, it should remain new for as long as a year.

Step by step instructions to Prepare

There are numerous imaginative ways of utilizing coconut water. You can place it in smoothies, mixed drinks, or even frozen natural product pops. Since coconut water is hydrating, certain individuals use it to assist with buffering the impacts of a headache. While there is no logical information to back up the work on, drinking non-alcoholic and hydrating liquids of any sort is probably going to give an advantage after you’ve had an excessive amount to drink.