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Coconut water, sweetened - nutritional information
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Coconut water, sweetened

🔥 37 Calories
💪 0.2g Protein
⚡ 9.1g Carbohydrates

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Beverages
Coconut water, sweetened
Energy density
Light
37 kcal per 100g
Macro energy profile
Carb-led
2% Protein · 98% Carbohydrates · 0% Fat
Glycemic profile
Low GI
GI 50 · GL 4.5
Notable signals
Low in fatLow in sodiumUSDA data

Nutritional Information

37
kcal/100g
Protein
0.2g
Carbohydrates
9.1g
Fat
0g
Glycemic Index:
50

About Coconut water, sweetened

Coconut water, sweetened is a refreshing beverage derived from the clear liquid found inside young green coconuts. Originating from tropical regions, particularly in Southeast Asia, it has gained popularity worldwide for its hydrating properties and natural sweetness. The process of sweetening coconut water enhances its flavor, making it a delightful option for those seeking a tasty and nutritious drink. Nutritionally, sweetened coconut water provides essential electrolytes, making it an ideal rehydration choice after workouts or in hot climates. With approximately 37 calories per 100g, it contains 0.20g of protein, 9.10g of carbohydrates, and negligible fat. Its natural sugars provide a quick source of energy, while its low-calorie content helps those managing their weight. Additionally, it can be a flavorful mixer in smoothies or cocktails, combining well with various fruits and flavors.

Health Benefits

1. Hydration: Excellent source of electrolytes, helps replenish fluids lost during exercise.
2. Low Calorie: Provides a sweet taste with minimal calories, beneficial for weight management.
3. Rich in Potassium: Supports heart health and regulates blood pressure.
4. Natural Sugars: Quick energy boost without refined sugars, suitable for athletes.
5. Antioxidant Properties: Contains cytokinins that may help in anti-aging and cancer prevention.
6. Digestive Health: Contains enzymes that aid digestion and prevent bloating.
7. Skin Health: Hydrating properties can improve skin elasticity and appearance.
8. Kidney Health: May help in preventing kidney stones due to its potassium content.
9. Alkalizing Effects: Helps balance body pH levels, promoting overall health.
10. Versatile Ingredient: Can be used in smoothies, desserts, or as a mixer in beverages.

Recommended Food Pairings

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1. Pineapple: Adds tropical sweetness and vitamin C.
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2. Spinach: Boosts nutrients and offers a refreshing green smoothie.
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3. Ginger: Provides a spicy kick and aids digestion.
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4. Lime: Enhances flavor and adds vitamin C.
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5. Chia Seeds: Increases fiber content and adds texture.

How to Consume

Serving size
250g, about 1 cup
Frequency
2-3 times per week
  • •1. Serve chilled for a refreshing drink.
  • •2. Mix with smoothies for added flavor and hydration.
  • •3. Use as a base for tropical cocktails.
  • •4. Incorporate in fruit salads for a hydrating boost.
  • •5. Consume post-workout for rehydration.

Selection & Storage

How to choose:

  • ✓1. Choose brands with minimal added sugars or natural sweeteners.
  • ✓2. Check for fresh coconut water without preservatives.
  • ✓3. Look for cartons that are vacuum-sealed for freshness.
  • ✓4. Opt for organic options when available.
Storage
Store in a cool, dry place. Once opened, keep refrigerated.
Shelf life
5-7 days refrigerated, 3 months frozen.

Warnings & Contraindications

  • ⚠️People with diabetes should monitor intake due to sugar content.
  • ⚠️Individuals with nut allergies should consult a physician before consumption.
  • ⚠️Those on potassium-restricted diets should avoid excessive consumption.
  • ⚠️Excessive consumption may lead to high sugar intake.
  • ⚠️Not suitable as a replacement for water in hydration needs.

Frequently Asked Questions

How many calories does Coconut water, sweetened have?

Coconut water, sweetened contains approximately 37 calories per 100g, making it a low-calorie beverage option that provides hydration without excessive energy intake.

Is Coconut water, sweetened healthy?

Yes, coconut water, sweetened can be healthy when consumed in moderation. It offers hydration, electrolytes, and natural sugars, making it a good choice for post-exercise recovery.

How should Coconut water, sweetened be stored?

Coconut water, sweetened should be stored in a cool, dry place. Once opened, it must be refrigerated and consumed within 5-7 days for optimal freshness.

What are the benefits of eating Coconut water, sweetened?

Coconut water, sweetened provides hydration, essential electrolytes, and a refreshing taste. It also offers quick energy due to its natural sugars, making it popular among athletes.

How much Coconut water, sweetened can I eat per day?

It is advisable to consume coconut water, sweetened in moderation, approximately 250g (about 1 cup) a few times a week, depending on individual dietary needs and sugar tolerance.

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