Coconut Water — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 19 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 4 g | 1.45% |
| Fiber | 1 g | 3.57% |
| Sugars | 3 g | 6% |
| Glycemic Index | 54 | - |
| Protein | 1 g | 2% |
| Sodium | 105 mg | 4.57% |
| Total Fat | 0 g | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
19
🍏 Low-Calorie Foods
54
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in electrolytes such as potassium, sodium, and magnesium, which support hydration and muscle function.
- Low in calories and fat, making it a healthy beverage option.
- Contains antioxidants, which help protect the body from free radicals and reduce inflammation.
- May support heart health by helping to lower blood pressure due to its high potassium content.
Health risks
- High potassium content which, while beneficial in moderation, can pose a risk for individuals with kidney issues or those taking certain medications that affect potassium levels.
- High calorie content in sweetened varieties, which can contribute to weight gain if consumed frequently.
- Risk of digestive discomfort such as bloating or diarrhea when consumed in large quantities.
- Potential for allergic reactions in individuals allergic to coconut, causing symptoms like itching, swelling, or difficulty breathing.
How to choose coconut water
Select coconut water that is packaged in clear containers so you can see the clarity of the liquid, which should be slightly opaque. Check for any sediment or discoloration, ensuring it appears fresh and clean.
Stay away from coconut water that has added sugars or flavors, as these are not necessary and diminish the natural benefits. Quality coconut water should taste crisp and refreshing, with a slightly sweet, nutty flavor.
How to store coconut water
Coconut water should be stored in the refrigerator after opening. Keep it in its original container or transfer to an airtight bottle. Properly stored, opened coconut water can last up to three days.
Leaving coconut water at room temperature can cause it to spoil. Avoid exposure to light, which can degrade its quality. Ensure the container is tightly sealed to maintain its freshness and prevent contamination.
✅ Extra Tip
How long does it last?
Coconut water can last for 6-9 months unopened when stored in a cool, dark place. Once opened, it should be refrigerated and consumed within 1-2 days for the best flavor and quality.
What to do with leftovers?
Leftover coconut water can be used in a variety of refreshing ways. Drink it as is for a hydrating beverage, or use it as a base for a smoothie with fruits and greens. Coconut water is also great when mixed into a cocktail or mocktail, adding a tropical flavor.
Use coconut water in cooking to cook grains like rice or quinoa, where it adds a subtle sweetness. If you have a lot of coconut water, consider freezing it into ice cubes for a cool treat or to chill your drinks without watering them down. Coconut water can also be blended into a sorbet or used in a fruit salad dressing with lime juice and honey. For a unique twist, try using coconut water in a marinade for meats or seafood, where it helps to tenderize and flavor the protein.
👨⚕️️ Medical disclaimer
How coconut water supports specific health conditions
Coconut water is a hydrating beverage rich in electrolytes like potassium, promoting heart health by regulating blood pressure. It also supports digestive health by aiding in digestion and preventing dehydration. Coconut water is low in calories and provides a natural source of hydration, making it ideal for weight management and post-exercise recovery. Its antioxidants help protect against oxidative stress, supporting overall immune health.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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