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How Many Calories In Coconut Water? Best Time to Drink

Do you know how many calories in coconut water? On average, 100ml of coconut water contains about 18.9 calories. This beverage is not only loved for its delicious taste but also for the rich nutritional benefits it offers.

Many people often share the belief that coconut water does not cause weight gain and can even aid in weight loss and maintaining a good physique, thanks to its low-calorie content. However, the specific calorie count in coconut water remains a question for many. In this article, Grove Health Bondi will explore in detail the calorie content in coconut water, along with other interesting information about this wonderful drink. Let’s discover together!

How Many Calories In Coconut Water?
How Many Calories In Coconut Water?

1. Caloric Content of Coconut Water

Coconut water, a natural, delicious, and nutritious beverage, contains only about 18.9 calories per 100ml. Compared to other fruit juices, coconut water has significantly fewer calories. For instance, orange juice has 44.9 calories/100ml, apple juice has 45.6 calories/100ml, pineapple juice has 60.2 calories/100ml, and watermelon juice has 30 calories/100ml.

In a standard glass of coconut water (approximately 235ml), you only provide your body with about 46 calories. Of these, carbohydrates contribute 76% of the calories, protein contributes 14.8%, and fats contribute 9.2%.

Additionally, coconut meat is also a significant source of calories. However, the calorie content in coconut meat depends on its maturity. Specifically, 100g of young coconut meat contains about 40 calories, while the same amount of mature coconut meat can contain up to 368 calories.

Caloric Content of Coconut Water
Caloric Content of Coconut Water

2. Nutritional Composition of Coconut Water

Are you researching how many calories are in coconut water and also want to know more about its protein, fat, and sugar content? Don’t worry, let us help you understand more about the nutritional components of coconut water:

Nutritional Composition of Coconut Water
Nutritional Composition of Coconut Water

2.1 How Much Protein is in Coconut Water?

Coconut water is a wonderful natural source of nutrition, not only rich in minerals but also providing a certain amount of protein. Specifically, every 100ml of coconut water provides about 0.72 grams of protein. This means that if you drink a standard glass of coconut water (approximately 235 grams), you will receive nearly 1.7 grams of protein.

2.2 What is the Carbohydrate Content of Coconut Water?

Coconut water, a refreshing natural beverage, not only quenches your thirst but also provides many essential nutrients for the body. Among these, carbohydrates are a noteworthy component.

Each 100ml of coconut water contains about 3.71 grams of carbohydrates. Carbohydrates are the primary energy source for the body, supporting physical activities and cognitive functions.

If you drink a standard glass of coconut water, which is about 235ml, the amount of carbohydrates you receive will be around 8.7 grams. This is a moderate amount, suitable for the body’s daily needs.

Carbohydrate Content of Coconut Water
Carbohydrate Content of Coconut Water

2.3 How Much Fat is in Coconut Water?

Coconut water is not only rich in carbohydrates but also contains a small amount of fat. In every 100ml of coconut water, we can find about 0.2 grams of fat. Fat is an important energy source, supporting the body’s activities and maintaining the stability of cells.

When you enjoy a standard glass of coconut water, the amount of fat you receive will be around 0.47 grams. This is a very low amount of fat, helping you maintain a healthy diet without causing weight gain.

2.4 What Other Nutrients are Present in Coconut Water?

Coconut water is not just a natural, refreshing beverage, but also a rich source of essential vitamins and minerals for the body. Specifically, in coconut water, you will find:

  • Vitamin C: 2.4mg
  • Calcium: 24mg
  • Iron: 0.3mg
  • Magnesium: 25mg
  • Sodium: 105mg
  • Potassium: 250mg
  • Fiber: 1.1g
  • Sugar: 2.6g

3. Is Coconut Water Good for Gym Workouts?

The answer is “yes”. After intense workouts, our bodies need to replenish water and essential minerals. That’s when coconut water becomes an excellent source for the body.

Coconut water not only helps the body quickly restore water and electrolytes such as sodium, potassium, calcium, and magnesium, but also supports against muscle cramps, while enhancing the health of the skeletal system.

In particular, coconut water contains amino acids that help recover and develop muscles, which is very beneficial for those who regularly go to the gym.

For those pursuing weight loss goals, coconut water is an ideal choice because it contains low calories, which does not affect your weight.

Is Coconut Water Good for Gym
Is Coconut Water Good for Gym

4. Does Drinking Coconut Water Lead to Weight Gain?

Indeed, coconut water has a low calorie and fat content, making it a beverage that is not associated with weight gain. However, if you consume too much coconut water in a day, the excess calories could lead to weight gain.

Especially, if you consume canned coconut water that contains added sugars and additives, the calorie content can significantly increase.

Moreover, if you have a habit of eating coconut meat when drinking coconut water, you should be aware that coconut meat contains a relatively high amount of calories and fat. The fat in coconut meat is a type of plant fat that has a high saturated fatty acid content, which can lead to excess fat accumulation and risk of cardiovascular diseases, diabetes…

Therefore, if you want to maintain or lose weight, you should consume coconut water in moderation and avoid eating coconut meat. Coconut water will not cause weight gain if you consume it reasonably.

5. Is Coconut Water Good For Weight Loss?

Did you know that coconut water could be a useful tool in your weight loss journey? Indeed, if you know how to use coconut water smartly, it can support you in effectively losing weight.

Coconut water is a beverage with a very low calorie content, which helps you control your daily calorie intake. Moreover, coconut water contains amino acids and enzymes, which have the ability to stimulate metabolism in the body.

Did you know that when the metabolic rate in the body increases, you have the ability to burn more fat? This will significantly reduce your weight.

Although coconut water has a very low carbohydrate content, it can still make you feel full for a long time. This is very important in controlling cravings and reducing food consumption.

If you are pursuing a weight loss goal, add coconut water to your diet menu. Coconut water is not only delicious but also very nutritious, helping you lose weight scientifically and effectively.

Is Coconut Water Good For Weight Loss
Is Coconut Water Good For Weight Loss

6. The Amazing Health Benefits of Coconut Water

Coconut water is not just a refreshing beverage that helps cool down on hot summer days, but it’s also a valuable source of nutrition that offers numerous health benefits. Here are some notable benefits that coconut water provides:

  • Hydration and electrolyte replenishment: Coconut water helps provide necessary hydration and electrolytes for the body, aiding in stable bodily functions.
  • Cardiovascular health support: Coconut water can help improve blood sugar levels, thereby supporting cardiovascular health.
  • Antioxidant properties: Coconut water contains antioxidants, which help protect the body from free radical attacks.
  • Kidney stone prevention: Coconut water can help prevent kidney stones, protecting kidney health.
  • Skin beautification: Coconut water helps provide moisture to the skin, making it soft, reducing wrinkles, and treating acne.
  • Beneficial for fetuses: Coconut water provides many essential nutrients for fetal development.
  • Morning sickness reduction: Coconut water can help reduce morning sickness symptoms in pregnant women.
  • Blood pressure reduction: Coconut water can help lower blood pressure, supporting cardiovascular health.
  • Digestive support: Coconut water aids the digestive system, helping the body digest food better.
  • Immune system enhancement: Coconut water helps boost resistance, helping the body fight against diseases.
Health Benefits of Coconut Water
Health Benefits of Coconut Water

7. Who Should Refrain from Drinking Coconut Water?

Coconut water is a fantastic source of nutrition, but not everyone can consume it without encountering health issues. Here is a list of individuals who should limit or avoid consuming coconut water:

  • Those with poor kidney function.
  • Those suffering from colds or asthma.
  • Individuals with a cold constitution should avoid coconut water.
  • Women during their menstrual period.
  • Women in the first three months of pregnancy.
  • Those suffering from hemorrhoids, low blood pressure, or arthritis.
  • Those who have allergic reactions to coconuts or coconut products

8. The Best Time to Drink Coconut Water

Coconut water is a fantastic beverage, rich in nutrients and offering numerous health benefits. However, choosing the right time to consume coconut water is also crucial. Here are some suggestions and advice from health experts on when to drink coconut water:

  • Morning: You can enjoy coconut water with your breakfast, which includes Quaker Oats oatmeal, yogurt, and berries. This not only provides energy for the entire day but also supports weight loss.
  • Snack time: Coconut water can help control hunger and keep you feeling full for longer.
  • After exercising: Coconut water can help replenish fluids and electrolytes, and also support muscle recovery after a workout.

However, there are certain times when you should avoid drinking coconut water:

  • After sun exposure: Drinking coconut water could cause symptoms such as dizziness or loss of focus.
  • Evening: Coconut water could cause a feeling of fullness, disrupt digestion, and affect sleep.
  • During physical activity or sports: Coconut water could reduce strength and reaction ability. Instead, you should choose specialized sports drinks like BCAA to reduce fatigue and enhance workout performance.
Best Time to Drink Coconut Water
Best Time to Drink Coconut Water

9. Other Important Considerations When Drinking Coconut Water

Coconut water is a naturally nutritious beverage that is minimally harmful. However, to ensure health safety, you should pay attention to the following points:

  • Reasonable Consumption: You should only drink from 3 to 4 coconuts per week. Avoid drinking continuously for many days in a row to prevent the body from being overloaded with nutrients from coconut water.
  • Limit Consumption: You should not drink more than 500ml of coconut water each day. Consuming too much can lead to potassium poisoning, causing serious health problems.
  • Avoid Adding Ice: Coconut water is inherently cooling, so you should not add ice when drinking. This can increase the coldness of the coconut water, causing digestive problems.
  • Avoid Adding Sugar: Coconut water already has a natural sweetness. Adding sugar will increase unnecessary calories, harm health, and potentially increase the risk of weight gain.

10. Conclusion

Through the useful information shared above, you must have grasped how many calories in coconut water, as well as gained a deeper understanding of the wonderful benefits this natural beverage brings. Coconut water is not only good for health, but also an ideal choice for those who care about maintaining an ideal weight. Hopefully, with each delicious glass of coconut water, you will experience the perfect combination of enjoyment and nourishing the body in a skillful and effective way.

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Glenn Salkeld
Glenn Salkeld
Professor Glenn Salkeld is a health economist with more than 30 years experience in public health research and a PhD in the economics of preventive health care. Glenn has a particular interest in screening and diagnostic test evaluation based on the implementation of multi-criteria decision analysis.

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