Cratox AI
coconut water unsweetened
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Coconut water, unsweetened

🔥 18 Calories
💪 0.2g Protein
⚡ 4.2g Carbohydrates

At a glance

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

Category
Beverages
Coconut water, unsweetened
Energy density
Light
18 kcal per 100g
Macro energy profile
Carb-led
5% Protein · 95% Carbohydrates · 0% Fat
Glycemic profile
Low GI
GI 3 · GL 0.18
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

18
kcal/100g
Protein
0.2g
Carbohydrates
4.2g
Fat
0g
Glycemic Index:
3

About Coconut water, unsweetened

Coconut water is the clear liquid found inside young green coconuts, known for its refreshing taste and numerous health benefits. Originating from tropical regions, especially in Southeast Asia and South America, it has been consumed for centuries by local populations as a natural hydration source. Coconut water is often enjoyed fresh or packaged and has gained popularity worldwide as a healthy beverage alternative to sugary drinks. Nutritionally, coconut water is low in calories and rich in electrolytes, making it an ideal choice for hydration. With only 18 calories per 100 grams, it contains minimal protein, carbohydrates, and no fat, making it a low-calorie drink. Coconut water is particularly high in potassium, which helps maintain fluid balance in the body. Its naturally sweet flavor and hydrating properties make it a great addition to smoothies or consumed directly as a refreshing drink after workouts or during hot weather.

Health Benefits

Promotes hydration and replenishes electrolytes after exercise.
Supports heart health by maintaining blood pressure levels due to its potassium content.
Aids in digestion and helps prevent constipation due to its fiber content.
Contains antioxidants that may reduce oxidative stress and inflammation.
May help with weight management as a low-calorie beverage.
Supports skin health by providing hydration and essential nutrients.
Can help reduce muscle cramps due to its high electrolyte content.
May aid in kidney health by preventing the formation of kidney stones.
Supports overall metabolic health due to its natural sugars and low glycemic index.
A nutritious alternative to sugary drinks, reducing overall sugar intake.

Recommended Food Pairings

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Coconut water with pineapple - creates a tropical smoothie rich in vitamin C.
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Coconut water and chia seeds - boosts hydration and adds omega-3 fatty acids.
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Coconut water with spinach - a nutrient-dense green smoothie for added iron.
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Coconut water and ginger - aids digestion and enhances flavor with anti-inflammatory properties.
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Coconut water with lime - a refreshing drink that enhances hydration and vitamin C intake.

How to Consume

Serving size
200g, approximately 1 cup
Frequency
2-3 times per week
  • •Consume fresh coconut water immediately after opening for the best taste.
  • •Use as a base for smoothies to enhance flavor and hydration.
  • •Drink post-exercise to replenish electrolytes.
  • •Mix with herbal teas for a refreshing beverage.
  • •Use in cooking or baking to add a subtle coconut flavor to dishes.

Selection & Storage

How to choose:

  • ✓Select coconuts that feel heavy for their size, indicating more water inside.
  • ✓Look for coconuts with intact husks and no cracks to ensure freshness.
  • ✓Choose coconuts that have a smooth surface and no mold.
  • ✓Shake the coconut to hear the water slosh inside; this indicates it is full.
Storage
Store in a cool, dry place or refrigerate after opening to maintain freshness.
Shelf life
5-7 days refrigerated after opening; can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with kidney disorders should consult a doctor due to high potassium content.
  • ⚠️People with coconut allergies should avoid coconut water.
  • ⚠️Excessive consumption may lead to hyperkalemia due to high potassium levels.
  • ⚠️Avoid consuming canned or bottled varieties with added sugars.

Frequently Asked Questions

How many calories does Coconut water, unsweetened have?

Coconut water, unsweetened, contains approximately 18 calories per 100 grams, making it a low-calorie hydration option compared to many other beverages.

Is Coconut water, unsweetened healthy?

Yes, coconut water is generally considered healthy due to its natural electrolytes, low-calorie content, and ability to hydrate the body effectively without added sugars.

How should Coconut water, unsweetened be stored?

Coconut water should be stored in a cool, dry place and refrigerated after opening. It is best consumed within 5-7 days after opening to ensure optimal freshness.

What are the benefits of eating Coconut water, unsweetened?

Coconut water offers numerous benefits, including hydration, replenishment of electrolytes, low-calorie content, and potential positive effects on heart health and digestion.

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

A recommended serving is about 200 grams, or one cup, 2-3 times per week to enjoy the benefits without excessive potassium intake.

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