Coconut water in a green coconut with straw  on a beach lined with coconut trees

No coconut water is not keto-friendly due to its high amounts of carbs per serving. A single cup of coconut water contains about 11grams of carbs, accounting for almost a third of the daily keto recommended carb limit of 20grams- 30 grams.

If you are strictly following the keto diet coconut water is not recommended. However, if you are on dirty keto you might be able to incorporate this beverage into your diet since dirty keto allows up to 50 grams of total daily carb intake.

Coconut water is a refreshing drink that can be enjoyed on a thirsty day. Some people drink coconut water for the electrolytes. This beverage has a sweet taste making it a perfect alternative to sugar-filled soft drinks.

It is rich in vitamin B and vitamin C,  providing about 8% of the total recommended daily consumption. It is also rich in potassium, magnesium, manganese, phosphorus, calcium, iron, and zinc.

One cup of coconut water contains 5grams of fat, 600mg of potassium, and 282mg of sodium. Of course, this might vary depending on the coconut water brand of your choice so be sure to read the nutritional label.

What is coconut water?

Coconut water is a sweet, whitish, and thin fluid found in green coconuts. The fluid is found in the coconut’s endosperm which hardens as the coconut ages, this explains why it is extracted from green coconuts.

It’s a popular beverage in many parts of the world. It was even used to give urgent plasma transfusions in world war two.

Its made by making a hole in freshly harvested green coconuts. Then the liquid is poured out and bottled. Depending on the manufacturer, additives such as sugar or vitamins can be added.

Coconut Milk VS coconut water

Coconut milk is high in fat and low in carbs compared to coconut water. Coconut milk is made from mature coconuts. First, the dry husk is removed then the hard shell is cracked. The brown skin is then peeled off to reveal coconut flesh.

The coconut meat is then broken down into smaller pieces for easier processing. The pieces of coconut flesh are then shredded into finer pieces which are then sieved to produce coconut milk.

You can find coconut milk packaged in either a can or a UHT packet. Ultra High Temperature (UHT) coconut milk is heated to a very high temperature but for a short period of time compared to canned coconut milk. 

Coconut milk

This is done to increase the shelf life of the milk. Due to exposure to heat over a shorter period of time UHT coconut milk tends to have a better taste than the canned variety.

A canned variety of coconut milk contains per cup; 58grams of fat, 13 grams of total carbs with 5 grams coming from fiber, leaving 8 grams of net carbs. It also contains 631mg of potassium.

Coconut milk tends to be better for keto than coconut water due to its high amounts of fats and relatively low net carbs. You can enjoy a keto coffee or your favorite beverage with a cup of coconut milk without worrying about being kicked out of ketosis.

Can I drink coconut water on a low-carb diet?

Coconut water is allowed on some low-carb diets such as paleo which limits daily carbs intake to 5o grams. A variant version of the keto diet ‘Dirty Keto’ also allows coconut water. 

Rember to read the nutritional label of your coconut water brand of choice as well as follow the specific guidelines recommended by the diet you are following.

Is coconut water high in carbs?

Coconut water is too high in carbs to be considered keto friendly with 11 grams of carbs per cup. However, in comparison to soda or juice which have 46 grams of carbs and 33grams of carbs per cup respectively, coconut water is relatively low in carbs.

Can diabetics drink coconut water?

Unlike coconut meat which is high in fats, coconut water contains naturally occurring sugars. There is limited research on the effects of coconut water on diabetics.

One of the few pieces of research available according to Healthline shows improved control of blood sugar by consumption of aged coconut water, which is higher in fats compared to coconut water from younger coconuts.

So it’s still unclear whether regular coconut water has any effect on blood sugar levels.

The researchers attributed these findings to the high presence of magnesium, potassium, and manganese which lead to reduced insulin spikes.

Is it OK to drink coconut water every day?

While coconut water is rich in vital nutrients such as potassium, Consuming high amounts of potassium can lead to digestion issues or even diarrhea. We recommend not taking more than a single cup of coconut water per day.

Is coconut water high in sugar?

Depending on the manufacture of the coconut water you pick sugar content will vary. Coconut water contains naturally occurring sugar which is responsible for its sweet taste. However, some coconut water producers add added sugar to increase the sweetness of their products.

100% pure coconut water from a freshly harvested and green coconut has a distinct sweet taste that is acidic and tangy. So be sure to read the nutritional table and ingredient list for your coconut water of choice.

Can you replace water with coconut water?

No, it’s very difficult to replace regular water with coconut water due to its natural tendency to be high in sugars. This is even compounded further when you factor in different manufacturers’ ingredients and or additives such as sugar.

As I have recommended above the maximum coconut water you should consume a day is a single cup, this won’t be sufficient to fully hydrate your body.

Therefore it’s not recommended to replace regular water with coconut water

Related questions

Is coconut water anti-inflammatory

Yes, coconut water has been shown to have antioxidant and anti-inflammatory effects on the body. Excessive inflammation has been linked to many chronic diseases such as cancer, diabetes e.t.c.

Is coconut water Sugar-less

Coconut water contains naturally occurring sugar. However packaged coconut water often has added sugar.