Coconut water has a sweet and refreshing taste and is commonly consumed as a thirst quencher or used in cooking savory dishes and beverages. So, how many calories does coconut water have, and is it fattening to drink? Moreover, when is the best time to drink coconut water for our health? Let’s consult this article to find out!
How many calories are in coconut water?
Due to its cooling effect, coconut water is a popular drink for countries around the world. There are many types of coconuts, each with different characteristics and tastes depending on personal preferences. Coconut water is also a favorite drink for many women in the morning. So, how many calories does coconut water have?
Can drinking coconut water help with weight loss? According to studies, 100g of coconut water contains about 18 calories, which is considered a very low calorie count for a nutritious food. A coconut consists of both coconut water and coconut meat. In a 1 coconut serving, there is about 100g of coconut water and 100g of young coconut meat. Researchers estimate that young coconut meat contains about 40 calories. So, a whole coconut weighing 200g only contains about 58 calories. However, for coconuts with thicker and more mature meat, the calorie count will be higher.
The main nutritional ingredients in coconut water
With such low calorie content, coconut water contains high levels of nutrients that are good for health such as:
- Lipids: 0.2g
- Saturated fat: 0.2g
- Potassium: 250mg
- Carbohydrates: 3.7g
- Sodium: 105mg
- Fiber: 1.1g
- Sugar: 2.6g
- Vitamin C: 2.4mg
- Calcium: 24mg
- Protein: 0.7g
- Iron: 0.3mg
- Magnesium: 25mg
Amazing benefits of coconut water that you may not know.
Thanks to its abundance of beneficial nutrients, the habit of drinking coconut water has brought about significant weight loss results without causing weight gain. Here is the evidence:
Coconut water is a low-calorie food
As you can see, each glass of coconut water (240ml) contains about 44 calories along with many essential minerals, making it a friendly beverage compared to other canned drinks.
Furthermore, drinking coconut water helps maintain optimal water levels in the body, helping you avoid absorbing more calories from other foods and thus enabling you to control your weight.
If your body has a low nutrient metabolism rate, you may still be at risk of obesity even if you consume a small amount of food. However, drinking coconut water will help improve your digestive health, increase your metabolism rate, and minimize the risk of obesity.
Coconut water helps reduce cholesterol levels.
The concentration of LDL (bad) cholesterol in the blood is also one of the causes of arterial blockage and can lead to death. In fact, many studies have shown that coconut water is very effective in reducing cholesterol by converting LDL (bad) cholesterol into bile acid and excreting it out of the body.
Therefore, adding coconut water to your daily diet can help your body eliminate bad cholesterol and benefit your weight loss goals.
Improves insulin sensitivity
Coconut water contains antioxidants that can reduce reactive oxygen species (ROS), thereby improving insulin sensitivity. If the body is sensitive to insulin, it means that you will reduce the risk of weight gain and diabetes.
In addition, ROS is also related to many other diseases such as aging or disorders. This means that drinking coconut water indirectly helps you prevent many diseases.
Builds muscle in the body
Coconut water contains very few calories and has the ability to reduce cholesterol in the blood along with the ability to increase metabolism, which reduces the accumulation of fat in the body and converts it into energy.
Therefore, regularly drinking coconut water also has positive effects on building muscle in the body.
Supports thyroid function.
If the thyroid gland doesn’t produce enough hormones, it can slow down the metabolism in your body.
In fact, studies have shown that drinking coconut water can help improve the health of the thyroid gland by promoting beneficial metabolic processes that aid in weight loss.
Due to its high mineral content and vitamin C levels, coconut water can help maintain optimal body hydration.
Moreover, consuming coconut water can make you feel full for at least an hour, which helps you maintain weight loss and weight control.
Is coconut water high in calories?
Many people who love coconut water wonder how many calories a coconut or coconut water contains and whether consuming it will make them gain weight.
Coconut has many beneficial nutrients, and drinking coconut water does not cause weight gain but rather aids in weight loss.
One cup of coconut water (240ml) contains about 44 calories along with many other minerals, making it a popular drink in the weight loss diet of many women.
Additionally, drinking coconut water helps maintain optimal hydration levels in the body and prevents the absorption of extra calories from other foods, thus helping to control weight.
Can coconut water help with weight loss?
The main reasons why coconut water is recommended by nutrition experts for people who are trying to lose weight are its ability to stimulate the body to burn more fat and its low calorie content compared to other types of beverages.
With that calorie content, how much can coconut water help reduce calorie intake per day? There is no definitive answer, as it depends on one’s diet and, more importantly, each individual’s unique metabolism. Coconut water only provides a small amount of calories, but if you consume a lot of fatty, high-fat foods in a day, your weight loss efforts will also go up in smoke.
Should you drink coconut water when working out at the gym?
Given its composition and benefits, coconut water has become a popular beverage for many people, especially during the hot summer months. So, can people who work out at the gym drink coconut water? Generally, coconut water is suitable for people who work out at the gym, but it should be consumed in moderation and at the appropriate time.
Firstly, let’s explain why coconut water is suitable for people who work out at the gym. Health experts have pointed out some obvious benefits, such as:
Coconut water helps replenish lost water and electrolytes during exercise
Gym workouts are intense physical activities that result in a lot of sweating, causing the body to lose a significant amount of water. Coconut water is known to replenish the body’s lost fluids and balance electrolytes.
Prevents muscle cramps during exercise.
One of the main causes of muscle cramps during exercise is low potassium levels in the blood. Coconut water, which is rich in potassium, can help prevent this problem. One 225ml serving of coconut water contains as much potassium as a banana, which can help prevent muscle cramps during exercise.
Maintains flexibility and healthy bones and joints.
The primary goal of gym-goers is to achieve good physical fitness, flexibility, and healthy bones and joints. Coconut water is an excellent ally in the quest to achieve these goals. With its high calcium and magnesium content, coconut water provides essential nutrients to support muscle and bone health.
Supports weight loss efforts.
For those trying to lose weight, coconut water can help reduce cravings and prevent overconsumption of calories. It provides enough energy to sustain physical activity while preventing excess fat intake. This makes coconut water an effective weight loss aid.
When should I drink coconut water?
Drinking coconut water regularly can help keep your body healthy and support your overall health. However, it’s important to drink coconut water at the right time to fully benefit from its properties. Here are some “golden” times to help you drink this beverage.
Drinking coconut water in the morning
You may already know how many calories are in coconut water. But did you know that drinking it in the morning is considered very good for your body? This is because coconut water contains lauric acid, which helps boost your immune system and is great for metabolism. In particular, pregnant women should also drink coconut water to prevent dehydration and treat constipation. Coconut water can help reduce morning sickness during pregnancy.
Drinking coconut water before or after meals
Drinking coconut water before a meal or when you’re hungry can make you feel full and help you avoid overeating. Coconut water is low in calories, so drinking it after a meal can aid digestion and prevent bloating, contributing to improved digestive function.
Drinking coconut water at night
Coconut water helps reduce anxiety and stabilize your heart rate. Drinking coconut water before bed can help you fight fatigue and stress. In addition, it can also help eliminate harmful toxins and clean your urinary tract, preventing infections and kidney problems.
However, make sure to drink coconut water before 8 p.m. to avoid feeling bloated and having trouble sleeping!
Drinking coconut water before or after exercising
Coconut water can enhance energy before and after exercising. Drinking coconut water at this time can also help replenish electrolytes, prevent fatigue, and exhaustion during workouts.
Although coconut water has many benefits, it is important to drink it correctly and at the right time to maximize its effectiveness.
Drinking coconut water at the wrong time or drinking too much can cause stomach pain, constipation, or even poisoning, which can weaken and exhaust the body.
It is best to drink coconut water immediately after it is harvested to ensure its freshness and quality. Do not leave the coconut water outside for too long. If you want to store it for longer, it is best to refrigerate it for a maximum of 5-7 days.
Important notes when drinking coconut water cannot be ignored
- Drinking coconut water is delicious and nutritious, but if not used properly, it can have negative effects. Therefore, you need to know the following notes to be able to drink coconut water more confidently!
- Pregnant women in the first 3 months should not drink coconut water. Once you pass this period, coconut water will become a “magic potion” for pregnant women, and you can drink 1 coconut per day!
- People with hemorrhoids, low blood pressure, colds, bloating, indigestion, or belonging to yin organs such as cold hands and feet, pale skin… should not drink too much coconut water.
- You should avoid drinking coconut water with ice in the evening because the three yin factors including ice water + coconut + evening can easily cause illness.
In summary, we have updated the number of calories in coconut water as well as information related to coconut water, how to drink it correctly. The effects of coconut water are very good for weight loss, but you should also drink it in moderation and combine it with many other foods. In addition, you should not use too much coconut milk because they have too many calories, which will make you gain weight. Please supplement more home exercise activities to safely and effectively lose weight.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.