There’s been an explosion of claims in recent years that drinking coconut water benefits nearly every aspect of human health, from heart disease to asthma to baldness. Could that all be true? Is coconut water good for you? If so, what exactly are the benefits?
Bottom Line Personal asked Sharon Palmer, RDN, an expert on plant-based nutrition, to help us sort the facts from the hype…
Coconut water versus coconut milk
Despite coming from the same fruit, these two liquids have very different nutritional profiles. Coconut water is the mostly clear liquid inside a coconut. Coconut milk, on the other hand, is made by pressing the coconut meat.
Nutrition facts about coconut water
One cup of pure coconut water contains about 46 calories and modest amounts of several nutrients. It provides 6% of the daily value of calcium…8% of riboflavin…10% of vitamin C…11% of sodium…15% of magnesium…and 17% of both manganese and potassium. It also has nearly 3 grams of fiber and less than 1 gram of fat. For comparison, a food or beverage is considered a “good” source of a nutrient if it contains 10% of the recommended daily value…and an “excellent” source if it contains 20%. Note: People on a low-FODMAP diet should avoid large servings (more than one cup) of coconut water, which contain fructans and sorbitol that can trigger symptoms in individuals following a low-FODMAP diet.
Caution: Always read the product label to make sure the coconut water product contains only coconut water and perhaps regular water. Don’t buy products that have added sugars and artificial flavorings and colors.
The facts about coconut water
Despite its popularity, there is little strong science to support most of the health claims attributed to coconut water. Most studies that suggest benefits were conducted on animals…were too small to support grand conclusions…or were inadequately designed. But coconut water does have some benefits…
Phytonutrients
While coconut water does contain phytonutrients that may have antioxidant effects, this is more of an intuitive assertion than one supported by hard evidence.
Electrolytes
Several nutrients in coconut water—potassium, sodium, magnesium and calcium—are electrolytes, which help your body maintain fluid balance. That is why coconut water often is hyped as a post-workout drink, and indeed the levels of electrolytes in coconut water are similar to those of commercial sports drinks. In fact, pure coconut water is probably better because it’s natural and doesn’t contain artificial ingredients.
But most people don’t need an electrolyte replacer after their regular workouts. Only endurance athletes or people who experience sweat excessively need to worry about it. Coconut water might be helpful when you are recovering from a bout of diarrhea or vomiting, since those can deplete your body of electrolytes.
So is coconut water good for you?
Generally speaking, there’s not enough science to consider coconut water a miracle beverage. If you’re concerned about calories, regular water is your go-to. But if you enjoy its flavor, coconut water is a healthy occasional beverage. And after a very heavy workout, it can be superior to a commercial sports drink.
