A variety of coconuts on a table with two mason jars filled with coconut water, with paper straws inside.

Health benefits of coconut water

Look inside an immature coconut to find the clear liquid that keeps the health world excited: coconut water.

Coconut water is an increasingly fashionable tropical drink that wellness fanatics love. Scientists have praised its high potassium and low sodium content, making it the perfect for rehydrating and replenishing after light exercise 1. However, the health benefits of coconut water vary from product to product. In this article, we’ll discuss the different types of coconut water, how it can help you achieve your lifestyle goals, and who should avoid it.

Different types of coconut water

Coconut water has 3 main types:

  • Natural coconut water
  • Pressed coconut water
  • Sparkling coconut water

We’ll compare the health benefits and nutritional profile of each, so you know which kind will help you achieve your diet and nutrition goals.

Natural coconut water

Natural coconut water is directly harvested from the coconut. Make sure to choose a 100% pure product, without added ingredients or sugars, for the real deal.

Health benefits of natural coconut water

Studies show that natural coconut water can:

Protect against cell damage. Coconut water’s high antioxidant content may help combat oxidative stress and protect cells2.

Stabilise blood sugar. Coconut water can help diabetics keep blood sugar in a healthy range3.

Reduced cholesterol. Evidence shows coconut water can decrease cholesterol, improving heart health4.

The nutritional profile of natural coconut water

Natural coconut water provides:

23% of your daily of Vitamin C. Vitamin C helps maintain healthy skin, cells and bones5.

9% of your daily potassium. Potassium supports hydration and helps heart muscles function6.

Pressed coconut water

Pressed coconut water is natural coconut water with added coconut purée. You’ll usually find coconut bits in a glass and get a more robust coconut flavour.

Health benefits of pressed coconut water

Enjoy most of the health benefits of natural coconut water, with a larger dose of alternate minerals. However, you’ll miss out on natural coconut water’s high Vitamin C content.

The nutritional profile of pressed coconut water

Pressed coconut water contains:

6% of your daily Vitamin C.

10% of your daily potassium.

2% of your daily phosphorus. Phosphorus allows our bodies to gain energy from food7.

2% of your daily calcium. Calcium enhances bone strength8.

4% of your daily magnesium. Magnesium improves hormone regulation9.

Sparkling coconut water

Sparkling coconut water provides a low-calorie, high-calcium alternative to fizzy soft drinks, with the enhanced nutritional benefits of coconut water.

Health benefits of sparkling coconut water

Sparkling coconut water contains around 25 calories per serving10, so it is a great way to enjoy a fizzy drink without consuming excess sugar or fat.

The nutritional profile of sparkling coconut water

Always read the label of your sparkling coconut water. Often, sparkling varieties contain more carbohydrate and sugars than conventional coconut water, as they’re frequently enriched with fruit flavouring.

When to avoid coconut water

Avoid coconut water if:

You have high levels of potassium in your blood. Coconut water’s high potassium content can increase the amount of potassium in the body11.

You have cystic fibrosis. Individuals with cystic fibrosis should consider drinks with higher salt content12.

Last Updated: 19th October 2020

CoconutDrinksFood & DrinkNutrition