Drinking coconut

Beverage

Item Rating: 81/100

1 serving (240 grams) contains 46 calories, 2.0 grams of protein, 0.5 grams of fat, and 9.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		46.0
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		252 mg	10%
Total Carbohydrates		9 g	3%
	Dietary Fiber	2.6 g	9%
	Sugars	6 g
protein		2.0 g	4%
Vitamin D		0 mcg	0%
Calcium		57 mg	4%
Iron		0.3 mg	1%
Potassium		600 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (9.3%)

Protein: 8 cal (16.5%)

Carbs: 36 cal (74.2%)

About Drinking coconut

Coconut water, derived from the inside of young, green coconuts, is a naturally refreshing beverage commonly associated with tropical climates and cuisines, particularly in South Asian, Pacific Islander, and Latin American cultures. It serves as a hydrating substitute for plain water and is appreciated for its mildly sweet and nutty flavor. It contains essential electrolytes such as potassium, sodium, and magnesium, making it particularly valuable for hydration. While low in calories, sugar, and fat compared to coconut milk, coconut water is also a source of antioxidants and a small amount of naturally occurring amino acids.

Health Benefits

• Promotes hydration due to electrolytes like potassium and sodium, which are essential for maintaining fluid balance.
• Supports heart health and blood pressure control with potassium, a mineral linked to reducing hypertension risk.
• Provides antioxidants such as cytokinins, which help combat oxidative stress and support cell health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-potassium diets, individuals with coconut sensitivity

Selection and Storage

Store whole coconuts in a cool, dry place for up to a week or refrigerate to extend freshness. Once extracted, coconut water should be refrigerated and consumed within 1-2 days.

Common Questions About Drinking coconut Nutrition

What are the nutritional benefits of drinking coconut water?

Coconut water is low in calories, with about 45 calories per cup (240 ml). It is rich in potassium, providing around 600 mg per cup, and also contains small amounts of magnesium, calcium, and vitamin C. It is low in protein and fat, offering under 2 grams of each per serving.

Is coconut water suitable for keto or low-carb diets?

Coconut water may not be ideal for strict keto diets as it contains around 9 grams of carbohydrates per cup. However, it can fit into a low-carb diet if consumed in moderation and factored into the daily carb limit.

What are the health benefits of drinking coconut water?

Drinking coconut water can support hydration due to its electrolyte content, especially potassium, which helps regulate muscle function and blood pressure. It is a natural alternative to sports drinks, but people with kidney issues should monitor their potassium intake if consuming it regularly.

How much coconut water should I drink daily?

It is generally recommended to drink 1–2 cups of coconut water per day to reap its benefits without exceeding natural sugar intake. Those with specific dietary needs or health concerns should check with a healthcare provider.

How does coconut water compare to regular water for hydration?

Coconut water contains electrolytes like potassium and magnesium, making it more hydrating than plain water in certain situations, like after intense exercise. However, for day-to-day hydration, plain water is typically more cost-effective and calorie-free.

Data Sources & Scientific References