A Comprehensive Guide to the Nutritional Value of Coconut Water

Has the nutritional value of coconut water ever bothered you?

Coconut water's hydrating effects are due to electrolytes such as potassium, calcium, and magnesium. Low in calories and containing natural sugars, its rich nutritional profile leaves no stone unturned to improve your body's well-being and surprise everyone. 

Coconut water is derived from young, green coconuts. It is a hydrating beverage packed with essential nutrients and health benefits.

Today’s blog typically caters to the nutritional value of coconut water. Let’s discover facts about coconut water nutrition depicted in two different tables below.

Nutrition Facts: 1 Cup of 100% Coconut Water (250ml)

Calories	47.5
Fat	0.5 g
Sodium	262.5 mg
Carbohydrates	9.25 g
Fiber	2.75 g
Sugar	6.525g
Protein	1.8 g
Vitamin C	6.25 mg
Potassium	632.5 mg

What do we get?

• One cup serving of coconut water provides approximately 44 kcal. This makes it a great hydration option. 
• Unlike its counterparts, coconut milk or cream, coconut water doesn’t contain fat; therefore, it contains 0 g. 
• A small amount of sodium, approximately 64 mg, in coconut water is not harmful. Rather, its consumption helps replenish electrolytes lost through sweat. 
• Depending on the type and age of the coconut, most carbohydrates in coconuts come from natural sugar. On average, 300 ml of coconut water naturally contains 9 g of sugar. Nevertheless, some brands sell coconut water with added sugar.
• Coconut water is naturally free of dietary fiber and has a high water content (94%), representing a healthy way to stay hydrated. 
• As coconut water contains natural sweetness, it makes its slightly sweet taste much healthier than sugary drinks. 
• Coconut water has a low protein content—about 0.5 g—and is thus not significant in terms of the daily protein your body needs. 
• The nutritional profile of 245g of coconut contains about 24.3% vitamin C, which supports immune health and antioxidant protection. 
• Additionally, potassium is the star content in coconut water. About 404 mg of potassium (about 12% of the RDI) can help maintain proper muscle function, promote heart health and nerve signals, and regulate fluid balance. 

In short, coconut water is worth drinking due to its rich nutritional value. Vitamins and minerals such as vitamin C, potassium, manganese, calcium, phosphorus, zinc, and thiamin make it an excellent, low-calorie beverage for your body.

Nutrition Facts: Coconut Water (100ml)

Calories	19
Fat	.0.2 g
Sodium	105 mg
Carbohydrates	3.7 g
Dietary Fiber	1.1 g
Sugar	2.6 g
Protein	0.7 g
Vitamin C	2.5  mg
Potassium	253.6 mg

What do we get?

1. A 100 ml coconut water offers around 19 kcal, which is low in calories. Thus, drinking coconut water daily won’t impact your daily calorie intake. 
2. The fat content is negligible, making coconut water a low-fat drink. 
3. With 105 mg, sodium makes coconut water a natural electrolyte-rich drink that keeps you hydrated. 
4. About 1.1 g of dietary fiber in 100ml of coconut water aids in maintaining a healthy gut. 
5. Coconut water contains natural sugars, which keep it above other sugary drinks that may harm you. 
6. Although the nutritional value of 100 ml of coconut water contains very little protein, which is about 0.72g, it contributes to its nutritional profile. 
7. Although small, about 2.4 mg of vitamin C in coconut water can support immunity and help in antioxidant functions. 
8. Last but not least, a potassium content of about 253.6 g in coconut water may help improve kidney health, moderate your blood sugar, support muscle function, and maintain the body’s fluid balance. 

In short, coconut water consumption is not harmful. This low-calorie, low-fat beverage is naturally sweetened and treats and prevents dehydration.

After learning the difference between the nutritional profiles of 1 cup of 100% coconut water (245ml) and 100 ml of coconut water, let’s discover the health benefits of coconut water. 

Also read: https://redcliffelabs.com/myhealth/pregnancy/is-coconut-water-safe-during-pregnancy/

Top 10 Health Benefits of Drinking Coconut Water

Coconut water contains the same electrolyte balance as your body's water. If your body loses electrolytes such as potassium, sodium, and magnesium, especially after physical activity, drinking coconut water can help you feel replenished. 

Green coconut offers a myriad of health benefits due to containing essential nutrients that support your overall health and well-being. 

So, why wait? Let’s discover the surprising health benefits of coconut water for your hair, skin, pregnancy, weight loss, and more. 

• It lowers blood pressure. Coconut water, High in potassium, balances sodium levels in the body, helping maintain healthy blood pressure. The low salt content of the body also reduces the risk of hypertension. 
• Helps with weight loss: Instead of consuming high-calorie beverages, you can drink more coconut water to boost hydration and aid in weight loss. 
• Keeps you hydrated: Hydration is important to regulate the body's temperature. Drinking just 60 calories per 1-cup serving is enough to keep your body hydrated. 
• Helps improve muscle function: If you often complain about muscle cramps after exercising, drinking coconut water can help. It contains potassium, an essential nutrient that decreases cramps. 
• Improves skin and hair health: Coconut water contains essential nutrients, such as potassium and magnesium, that help promote hair growth. These nutrients nourish hair follicles, making them thicker, healthier, and longer. 
• Keeps bones strong: Low calcium levels can lead to low bone density, loss, or even weaker bones. Although calcium may not be the top source of calcium to keep bones strong, it helps. 
• May help prevent kidney stones: Drinking coconut water and consuming potassium-rich foods may also lower the risk of kidney stones. Potassium helps prevent the body from releasing too much calcium in the urine. 
• Provides protection against free radicals: Coconut water's antioxidants help protect against free radicals, which can harm your body’s cells and may lead to cancer. 
• Manage blood sugar: Coconut water has a low glycemic index, making it a fruitful drink for people with diabetes. This electrolyte-rich beverage also contains magnesium, which helps improve insulin sensitivity and, thus, keeps blood sugar in control. 
• Helpful in pregnancy: Drinking coconut water is useful as it can help replenish nutrients lost during morning sickness.

 

Risks of Coconut Water

Despite the rich nutritional value of coconut water, which offers several health benefits to young and older adults depending on their body’s needs, below are some risks associated with this hydrating beverage. Some of them include: 

1. Allergies: Although coconut allergies are rare, proteins in coconut can cause immune reactions. Many people have allergies to tree nuts and, thus, may be sensitive to coconut. If you are also among those, you should avoid drinking coconut water. 
2. Interference with high BP medications: Taking medicines to lower your BP along with coconut water could prove dangerous. It can lead to hypotension. 
3. Kidney disease: If you have kidney disease, avoid drinking coconut water. The beverage's high potassium content can cause chronic kidney disease. 
4. Worsen digestive system: A type of carbohydrate high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) can worsen your digestive system, especially if you have irritable bowel syndrome. 
5. Raise potassium levels in the body: if you are already taking potassium-sparing diuretics, overconsumption of coconut water may not be good for you. Discuss with your doctor how much potassium intake is ideal for preventing hyperkalemia. 

 

Also read: https://redcliffelabs.com/myhealth/health/is-coconut-water-good-for-diabetes-check-now/

How to use coconut water? 

Drinking plain coconut water is a basic idea to stay hydrated. Below are some unique ideas for using coconut water that help you stay hydrated and add more flavor and taste to your taste.

• Make a smoothie: Coconut water is rich in nutrition, containing vitamins and minerals that can boost your health. Blend it with a fruit you choose to make a coconut water smoothie. 
• Pineapple coconut water: Mix coconut water with pineapple to make a refreshing, nutritious drink. It can keep you hydrated, improve your digestion, and reduce inflammation. 
• Coconut water lemonade: Drinking coconut water mixed with lemon juice is a great way to prevent kidney stones from forming. 

 

Conclusion

The nutritional value of coconut water is truly motivating to incorporate this drink into your daily routine. Being a low-calorie drink, coconut water keeps your hydration level intact, helps in weight loss, is naturally sweet, and is almost fat-free to boost your health. 

The two nutrients in coconut water, potassium and magnesium, are known to improve heart health. They may help regulate blood pressure, reduce bad cholesterol, and minimize the risk of heart disease. 

Remember, moderation is the key to obtaining its maximum health benefits. Coconut water is generally safe for everyone. Consult your doctor if you have concerns about using it. 

FAQ: 

1. What is the nutritional value of 100 ml of coconut water?

The nutritional value of 100 ml of coconut water includes calories: 19, fat: 0 g, cholesterol: 0 mg, sodium: 105 mg, potassium: 253.6 mg, total carbohydrates: 3.7 g, and protein: 0.7 g. 

2. What are the health benefits of coconut water?

Coconut water is a powerhouse of health benefits. It provides protection against free radicals, reduces blood sugar and blood pressure, aids in balancing electrolytes, and may prevent kidney stones. 

3. Can coconut water help improve kidney function?

Yes, drinking coconut water may help improve kidney function. Its intake can help eliminate potassium, chloride, and citrate in the urine and prevent accumulation in the body.