Coconut Water Nutrition Facts: Understanding the Key Nutritional Content

Unlock the Power of Coconut Water: Discover Key Nutritional Content and Benefits

Coconut water is a low-calorie, low-fat drink that is rich in vitamins, minerals, electrolytes, antioxidants, and other beneficial compounds. It is an excellent source of hydration and can help with weight loss, diabetes management, cholesterol control, and potentially have anti-cancer properties. Coconut water contains natural sugars that are slowly absorbed into the bloodstream and is a good source of potassium, which has been shown to improve insulin sensitivity and reduce the risk of diabetes-related complications.


Coconut water is a refreshing, natural drink that is becoming increasingly popular as a health drink. It is the clear liquid inside young, green coconuts. Unlike coconut milk, which is made by blending coconut meat with water, coconut water is naturally low in calories and fat. In this article, we will explore the key nutritional content of coconut water.

Calories and Macronutrients

Coconut water is a low-calorie beverage that contains fewer calories than most fruit juices and sports drinks. A cup of coconut water (240ml) contains only 46 calories. It is also low in fat and protein, with just 0.5g and 0.7g per cup, respectively. However, it is a good source of carbohydrates, containing 9g of natural sugar per cup.

Vitamins and Minerals

Coconut water is rich in vitamins and minerals that are essential for good health. It is a good source of potassium, which is important for maintaining healthy blood pressure and heart function. A cup of coconut water contains 600mg of potassium, which is more than a medium-sized banana. It also contains small amounts of calcium, magnesium, and phosphorus, which are important for bone health.


Coconut water is often touted as a natural sports drink because it contains electrolytes, which are important for hydration and muscle function. Electrolytes are minerals that help to regulate the balance of fluids in the body. Coconut water contains sodium, potassium, calcium, and magnesium, all of which are important electrolytes.


Coconut water contains several antioxidants, including vitamin C, which helps to protect the body against oxidative stress and damage from free radicals. Antioxidants are important for maintaining good health and preventing chronic diseases such as cancer, heart disease, and Alzheimer’s.


Coconut water is an excellent source of hydration, especially for athletes and those who engage in strenuous exercise. It is an isotonic drink, which means that it contains a similar balance of electrolytes to human blood. This makes it an effective way to rehydrate the body and replace lost fluids and electrolytes.

Weight Loss

Coconut water is a low-calorie, low-fat drink that can help with weight loss. It is also a good source of fiber, which helps to keep you feeling full and satisfied for longer. This can help to reduce overall calorie intake and promote weight loss.


Coconut water is a good beverage choice for people with diabetes because it contains natural sugars that are slowly absorbed into the bloodstream. This helps to prevent spikes in blood sugar levels. It is also a good source of potassium, which has been shown to improve insulin sensitivity and reduce the risk of diabetes-related complications.


Coconut water may help to improve cholesterol levels. Studies have shown that drinking coconut water can help to increase levels of HDL (good) cholesterol and decrease levels of LDL (bad) cholesterol. This can help to reduce the risk of heart disease and stroke.


Coconut water contains several compounds that have anti-cancer properties, including cytokinins and lauric acid. These compounds have been shown to inhibit the growth of cancer cells and promote apoptosis (cell death) in cancer cells.


Coconut water is a delicious and nutritious beverage that contains a wide range of vitamins, minerals, electrolytes, antioxidants, and other beneficial compounds. It is a good choice for hydration, weight loss, diabetes management, and cholesterol control. It may also have anti-cancer properties. Incorporating coconut water into your diet can be a great way to boost your overall health and wellbeing.

Frequently Asked Questions – FAQs

What is the nutritional content of coconut water?

One serving, which is one cup or 240g, of pure coconut water has 44 calories, with carbs making up 75% of the calories, protein being 15%, and fat accounting for 10%. As a result, coconut water is a low-calorie drink.

How many carbs are in coconut water nutrition facts?

A 12 fluid ounce serving of fresh coconut water (liquid extracted from coconut) contains 13.4g total carbohydrates, 9.4g net carbohydrates, 0.7g fat, 2.6g protein, and 68 calories.

What is the nutrition and benefits of coconut sugar?

Compared to white table sugar, coconut sugar contains more nutrients such as vitamin C, potassium, phosphorous, magnesium, calcium, zinc, iron, and copper. Additionally, coconut sugar has small amounts of phytonutrients like polyphenols, flavonoids, and anthocyanidin as well as antioxidants.

What is the health benefit of coconut water in the morning?

Drinking coconut water on an empty stomach in the morning can have a variety of benefits. The lauric acid in coconut water can improve immunity and increase metabolism. Additionally, it can aid in weight loss and is often recommended for pregnant women to maintain hydration. This can be a helpful addition to a healthy lifestyle.

What are the benefits of coconut water for immune system?

Coconut water contains high levels of lauric acid, which can strengthen the immune system. Lauric acid is a natural substance that has properties that can fight against viruses, bacteria, and fungi. Because of its lauric acid content, coconut water is effective in eliminating harmful bacteria in the body.

What vitamins and minerals are in coconut water?

Coconut water provides a wealth of minerals and electrolytes, including potassium, calcium, manganese, antioxidants, amino acids, and cytokinins. It is an especially good source of potassium, containing nearly 470 mg. Furthermore, it is low in calories, carbohydrates, and sugar, making it a healthier alternative to other juices.

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