Nutritional Value And Health Benefits Of Coconut Water

Almost everyone eat coconut because it is an edible fruit. Most times when we try to break the nut we let the water drain off. We do not realize that coconut water has high nutritional value and health benefits. Coconut water is the clear liquid in the center of the young fruit. The water is sterile and tasty. Coconut water is different from coconut oil and coconut milk. Coconut water is one of the greatest natural isotonic energy drink in the world. It is a popular refreshing drink common in the tropical regions in South America, Africa and Caribbean.

health benefits of cooconut water
Image courtesy of tiverylucky at

Nutritional Value

Coconut water (Cocus nucifera), Fresh,
Nutrition Value per 100 g
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy19 Kcal1%
Carbohydrates3.71 g 3%
Protein0.72 g1.5%
Total Fat0.20 g1%
Cholesterol0 mg0%
Dietary Fiber1.1 g 3%

Folates3 µg0.75%
Niacin0.080 mg0.5%
Pantothenic acid0.043 mg<1%
Pyridoxine0.032 mg 2.5%
Riboflavin0.057 mg4%
Thiamin0.030 mg2.5%
Vitamin C2.4 mg4%
Vitamin A0 IU0%
Vitamin E0 mg0%
Vitamin K0 mcg0%

Sodium105 mg7%
Potassium250 mg5%

Calcium24 mg2.4%
Copper40 mcg 4.5%
Iron0.29 mg3.5%
Magnesium25 mg6%
Manganese0.142 mg%
Zinc0.10 mg1%

Auxin (Gibberlin)Present--
Carotene,ß 0 µg--
Lutein-zeaxanthin0 µg--

Health Benefits 
Topical application of coconut water hydrates the skin and balance its pH levels, reduces the appearance of acne, tone, moisturizes and improves the skin condition. Drinking coconut water can boost the immune system, it has anti-fungal, anti-bacterial, anti-viral and anti-parasitic properties. Cytokinins found in the water can protect the cells from aging and cancer. The water can be given to patients with diarrhea to replace fluid loss. Coconut water aid in metabolism and digestion due to its high fiber content. Under extreme conditions, coconut water can be used as alternative to blood transfusion. It can be administered intravenously. Coconut water also quench thirst, very good for long distance journey especially in dry and hot weather.

Warning: Coconut water is very rich in potassium. Do not take coconut water when taking potassium supplements or high potassium diet, it could lead to a potassium overdose and result to the medical condition
called hyperkalemia



  1. Coconut water is truly refreshing

  2. Thanks ever so much for this much - thanks for warning against using it while taking potassium supplements. I really love the actual coconut and coconut water (cant decide which one I love more). Really hydrates me when i'm on a very long shift, and it does wonders for my immune system

  3. Doctors say that if the potassium overdose is brought to the notice of the doctor as soon as possible, then respiratory failure might become highly possible. On the other hand, paralysis, kidney failures are also possible.


We like to read healthy comments on this blog. All comments on this blog are manually review by human. Inappropriate, irrelevant and spammy comments with hidden links will not be publish. If your comment is unrelated to this post, you should use the contact page. By submitting a comment you grant Healthliveblog perpetual license to reproduce your words and name.

HealthLiveBlog is for informational purposes and should not be considered medical advice, diagnosis or treatment recommendations.