Coconut Water Nutrition Facts Revealed

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Hail to the King… Coconut Water!

Coconut Water: A Refreshing Revelation

Have you ever thought, “I wish I could drink a health potion like in video games?” Well, good news, folks – Mother Nature’s been hiding a secret health potion right under our noses, or rather, under the tough husk of a coconut. I’m talking about coconut water, not to be mistaken for its high-calorie cousin, coconut oil. It’s the clear, sweet, and nutty liquid that’s tapped from young, green coconuts.

It’s All Natural

We’ve been brainwashed by commercials to believe that a luminous, neon-colored drink can quench our thirst after an intense workout. But trust me, nature has a better alternative. Pure and simple, coconut water has got your back. It’s tapped from young coconuts, and bottled in a sterile facility, devoid of any artificial nonsense.

Also Read: What Are the Different Types of Aerobics Training? [MUST READ]

The Bare Facts

One cup of this liquid magic contains only 46 calories, compared to the 180+ calories hiding in your average can of soda. But what makes coconut water special is its nutrient profile. Packed with easily digestible carbs, fibers, proteins, and a cocktail of vitamins and minerals, it’s a nutritionist’s dream come true. It’s like drinking a multivitamin, but way tastier.

Health Benefits Unveiled

The real question is: what can’t coconut water do? It’s the Superman of natural drinks. Need hydration? Coconut water to the rescue, with its ideal combo of electrolytes and simple sugars. Worried about blood pressure? Coconut water might just be the sidekick you need, thanks to its high levels of potassium.

Plus, it’s got an impressive resume when it comes to helping control diabetes and reducing cholesterol levels. Now, you can’t ask for more from a drink, can you?

Also Read: Break Your Workout Routine: Discover 11 Step-Up Alternatives For Better Results


It’s all sunshine and rainbows until someone gets hurt. High levels of potassium are great, unless you’ve got kidney disease. So, if you’re battling kidney problems, give your GP a ring before you dive into the coconut water trend. We want you in good health, enjoying every sip, not at odds with your kidneys.

A Review to Top It Off

In the vast jungle of coconut water brands, it’s easy to get lost. Not all coconut waters are created equal. We took a hard look at a few popular brands, evaluating them on being natural, pure, organic, fat-free, non-GMO, legitimate product facts, and of course, value for money. After all, no one wants to bust their bank on coconut water, right?

What is coconut water?

Refreshingly natural, coconut water has a sweet, nutty taste. It contains easily digested simple sugars and electrolytes. Do not confuse your self with coconut oil. Coconut water is a clear liquid in the fruit’s center. Which is, tapped from young, green coconuts. Following are the coconut water nutrition facts.

Coconut water nutrition facts

  • One cup (240ml ) of coconut water contains 46 Calories. (In contrast, to 180+ calories in a sugar soda)
  • Carbs: 9 grams
  • Soluble Fibre: 3 grams (Coconut Water is known to have a lot of soluble fibre)
  • Protein: 2 grams
  • Vitamin C: 10% of the RDI
  • Sodium: 11% of the RDI
  • Potassium: 17% of the RDI
  • Magnesium: 15% of the RDI
  • Manganese: 17% of the RDI
  • Calcium: 6% of the RDI (RDI: Recommended Daily Intake)

What are the health benefits of coconut water

01. Coconut water hydrates

Coconut water is natural saline. It has an ideal natural combo of electrolytes and simple sugars along with a lot of water. The electrolytes and sugars help you gut transport the water into blood vessels. This is one of the best natural rehydrators second to Water and King Coconut Water.

02. Coconut water helps blood pressure control

High levels of potassium intake have been linked to blood pressure control. There is somewhere around 800mg of potassium in one cup. In a study conducted they have found that intake of coconut water has controlled the systolic blood pressure of 71% of people.

*High levels of potassium can be harmful if your suffering from kidney disease. Consult your GP prior to consumption.

Coconut water is also known to have antithrombotic activity. Thus, protecting your small blood vessels from clogging.

Also Read: Does Aerobic Exercise Lower Blood Pressure?

03. Coconut Water helps control diabetes

Presence of high levels of Magnesium increases the sensitivity to insulin. Insulin resistance is one major cause of high blood sugar levels. Especially, among the obese.

Soluble fibre stops rapid sugar absorption and helps regulate the sugar spikes. Studies (123) have shown direct anti-diabetic properties as well.

Also Read: What Should Your Heart Rate Be While Sleeping

04. Coconut water reduces cholesterol levels

A rat study has shown continues consumption of coconut water linked to a significant reduction in liver fat.

Also, another famous study found that coconut water has almost equivalent properties to statins among rats to reduce total cholesterol and triglyceride levels.

Also Read: How Can Coconut Oil Help Reduce Belly Fat?


Coconut water is natural. It has many health benefits and is refreshingly tasty. and, we call it a natural rehydrator.

We did a review of available coconut water brands for consumers. We studied the following properties.

  • The product being natural
  • The product is 100% pure
  • Being Organic (USDA Organic certification)
  • Being fat-free and Non-GMO
  • Whether the product facts are legitimate
  • finally, the value for money

A Toast to Health

Coconut water is a true underdog in the world of healthy beverages. It’s like that quiet kid in class who turns out to be a genius. So, here’s to your health!

Let’s crack open a coconut, kick back, and enjoy the sweet (and healthy) taste of victory. After all, who knew staying healthy could be so refreshingly delicious? Cheers!

Remember, folks, health isn’t about following trends blindly. It’s about making informed choices, and sometimes, those choices come in a coconut shell. So, keep exploring, keep questioning, and most importantly, keep hydrating!

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I am Dr. Aniqa Agha graduate from King Edward Medical University. I did major in Physical therapy. I am also a professional content writer for over four years experience in content writing. During these years, i have written numerous research articles, health blog posts.

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