The Health Benefits of Coconut Water

A 100ml serving of coconut water (ready to drink) provides:

• 18Kcal / 75KJ
• 0.2g Protein
• 0.0g Fat
• 4.1g Carbohydrates
• 4.1g Sugar
• 165mg Potassium

Commercial products will vary in nutritional composition, with sugar levels ranging from 3-6g (about 1 tsp) per 100ml. It’s not unusual for a 330ml serving of branded coconut water to provide over 15g sugar (roughly 3 tsp).

For the majority of people, coconut water is generally recognised as safe. However, if you have renal failure or a kidney condition that requires you to manage your potassium intake, it may not be an appropriate source of regular hydration.

Furthermore, coconut water is a source of simple carbs, so if you’ve been diagnosed as pre-diabetic or diabetic, check first with your GP or registered dietician before adding significant quantities to your diet.

Allergic reactions to coconut are rare, although contact dermatitis and sensitisation to the tree pollen is more common.