Is coconut water raw

Coconut water: that's behind the miracle water

Coconut water is highly hyped. But what is it about the trend for the supposed miracle water? How healthy is coconut water, what's in it and can you lose weight with it? Our fact check provides answers!

What is coconut water?

Coconut water is a natural isodrink from the coconut. The water is obtained directly from the still young, green fruit and can be drunk neat.

Coconuts grow on coconut palms, which are mainly found in tropical regions. The stone fruits are harvested in an unripe state, as this is the best way to process them. Products that we know as ingredients for cooking, baking and raw enjoyment in this country are, in addition to coconut water, the white pulp and coconut milk and Coconut oil.

Harvested immature, there is up to one liter of the sweet, almost clear liquid in the cavity of the coconut. In the countries where the palm tree is grown, coconut water is an important alternative to drinking water and is drunk directly from the fruit or offered as street food. In Germany we usually get the isotonic drink in Tetrapaks. When buying, make sure that the drink contains as little or no artificial additives as possible.

What is the difference between coconut water and coconut milk?

While coconut water can be obtained directly from the still unripe fruit, the coconut milk must first be prepared. To do this, you extract the meat of the ripe coconut, grind and grate it and mix the product with water, so that a thick, very fat-rich pulp is created. The coconut milk is then pressed out of it. It is not clear and thin like coconut water, but pure white, has a creamy consistency and tastes intensely like coconut.

Unlike coconut water, which is great for quenching thirst, you shouldn't drink coconut milk straight. With 230 calories and 24 grams of fat per 100 milliliters, it is very high in calories and fat. Coconut milk is therefore mainly used as a cooking ingredient for Indian, Asian or Oriental dishes such as soups and curries.

In our chickpea curry, the coconut milk provides the special creaminess. Super tasty and really filling. Try that Curry recipe same off.

Coconut water ingredients: what's in it?

Coconut water is considered a fitness drink and exotic miracle weapon for beautiful skin and a healthy organism. Is this promise also reflected in the ingredients? Let's take a closer look:

The fact is, in contrast to coconut milk, the fat and calorie content of coconut water is not worth mentioning. No wonder, it does exist more than 90 percent water. In addition, a standard drink only brings it up once 10 to 25 kilocalories per 100 milliliters (for comparison: coconut milk contains 230 kCal / 100 g). The sweet taste suggests plenty of sugar. But this impression is misleading: just barely 1 to 5 grams of sugar are in the drink, depending on the manufacturer. The less processed and fresher the coconut water, the better the nutrient distribution.

It is just as low as the fat and sugar content Protein content with less than 1 percent. The refreshing post-workout water does not serve as a source of protein.

Athletes should use other sources to meet their daily protein needs.

Tip: Our CocoWhey coconut watercombines the positive properties of coconut water with an extra portion of protein - the ideal iso-protein drink for achieving your fitness goals.

While coconut water saves fat, sugar and protein, it scores with Minerals and trace elements: In the amniotic fluid of the green coconut there is a comparative high content of the minerals sodium, magnesium and potassium. Plus: Coconut water is rich in Trace elements such as iron, iodine and zinc. They help regulate the metabolism and hormonal balance. Vitamins are also contained in coconut water, especially among them B vitamins (vitamins B1, B2, B3, B5, B6, B7, B9) as well as vitamin C and folic acid

Our nutritional table gives an overview of what is in 100 milliliters of natural coconut water freshly extracted from the fruit:

Fresh coconut water (per 100 ml):

Energy (kcal)10
fat0.4 g
carbohydrates1.4 g
Egg whites0.3 g
Fiber0.0 g
Saturated fats0.3 g
Unsaturated fats0.1 g
sodium0.2 g
sugar1.3 g
water97.3 g

This information can vary depending on the manufacturer. Products that you can buy from the supermarket or online usually contain less water and a higher proportion of carbohydrates, fat and sugar. So it doesn't hurt to take a look at the nutritional table when buying.

How healthy is coconut water?

In many coconut palm growing areas, water from the unripe fruit is a popular alternative to drinking water. No wonder, since it consists of more than 90 percent water.

But even outside of the tropical regions, more and more people swear by the supposed miracle water. It is said to have many positive effects. So should coconut water

  • balance the fluid balance,
  • protect against acidification,
  • Counteract high blood pressure,
  • stimulate the metabolism,
  • promote detoxification and
  • support cell renewal.

What is it about the health benefits of coconut water? The fact check:

Coconut water is isotonic

Thanks to its favorable nutritional composition, coconut water is an isotonic drink. Isotonic means that the ratio of nutrients to liquid in coconut water is similar to that in human blood. The included Vitamins, Minerals and trace elements are therefore passed directly into the intestine and from here to the cells. The provision of energy via isotonic drinks is quick and less stressful for the stomach. In addition to energy, coconut water also provides important minerals such as sodium, which you lose through sweat during hard training.

Since coconut water has been shown to contribute to rehydration, it is not only a popular drink among athletes. The coconut amniotic fluid can also help in cases of diarrhea, dehydration or overheating of the body.

Coconut water is basic

Coconut water is not only considered an isotonic, but also an alkaline drink. Base-forming sources should balance the body's own acid-base balance. If this is not in balance, it can lead to over-acidification. The possible consequences are various diseases or chronic conditions such as neurodermatitis, osteoarthritis, osteoporosis, sleep disorders, cardiac arrhythmias, allergies and even cancer. Coconut water is supposed to counteract this by supplying your body with basic minerals - including potassium, which is responsible for storing and providing fluid in the body. Potassium is also said to have an antihypertensive effect.

Coconut water and its effects on metabolism and digestion

Due to its nutrient density, coconut water should have a positive effect on metabolic processes, transport away toxins in the digestive tract and thus “cleanse” from the inside. For example, it is assumed that the sulphurous amino acids contained in coconut water bind harmful mercury. So far, however, these effects have not been adequately supported by studies. However, negative effects on metabolism and digestion are also not known.

Coconut water for healthy skin and hair

A mineral deficiency or an insufficient supply of vitamins are often noticeable in skin blemishes or brittle hair. Can coconut water help here? The nutrients it contains speak absolutely that the sports drink is also a perfect beauty drink, as it can contribute to the regeneration of skin and hair. Here, too, there is no clear study situation - neither for nor against the positive effects. Trying it out doesn't hurt!

Interim conclusion: coconut water as the ideal drink for athletes

Just because of its isotonic-basic properties, the hype about the tropical wonder water is understandable. The mineral content in particular is a real plus. Athletes can therefore use coconut water with a clear conscience, but should pay attention to the ingredients when buying. The fewer additives, the better! The proportion of proteins and vitamins in coconut water is rather low. Hence the drink is only available as a complement to one balanced diet to see and by no means a replacement.

Does coconut water help you lose weight?

Coconut water contains hardly any fat and little sugar - is it the ideal diet drink? Compared to other sweet drinks like lemonades or energy drinks, coconut amniotic fluid is a good choice. However, it is not a miracle water that helps you lose weight. After all, one liter still has around 200 kCal.

If you want to lose weight, you should still rely on still water or tea to balance your fluid balance. For those who want to treat themselves to a sweet refreshment from time to time, however, reaching for coconut water is a sensible alternative.

How Much Coconut Water Should You Drink Each Day?

Coconut water is a good source of minerals. If you are aware of the sugar, fat and carbohydrate content, one serving per day is absolutely harmless. If you want to balance your mineral balance with coconut water, you can use a daily guide amount of approx. 300 to 500 milliliters as a guide.

However, you shouldn't drink coconut water as an alternative to water to meet your daily fluid requirement - an average of 2 liters. This may be the case in the coconut palm growing areas, but in this country the products are not fresh, but processed. Added to this are the long transport routes from tropical areas. The ecological balance also speaks against excessive consumption.

Coconut water recipes

Its sweet taste makes coconut water a perfect extra ingredient in refreshing drinks, in morning porridge or in exotic curry dishes. Coconut water tastes particularly good in combination with tropical fruits such as mango or papaya. Just like with fish and seafood or tofu.

Our favorite: Together with Chia seedsand mango you can conjure up a delicious coconut water in no time at all Chia coconut mango drink

Acquired a taste? Here are three more simple recipes with coconut water:

Coconut water and mint drink

  • Ingredients: 250 ml coconut water, 1 lemon, fresh mint leaves, optionally crushed ice
  • Squeeze the lemon and mix with the coconut water
  • Add fresh mint leaves to the drink and stir everything together
  • Add crushed ice if you like

Tip: a splash Sparkling Vinegar Water gives the refreshing drink that extra kick. The slightly tangy note goes perfectly with it.

Coconut power porridge

  • Ingredients: 50 g fine oat flakes, 1 tablespoon flaxseed, 200 ml coconut water, 1 tablespoon chopped nuts, ½ teaspoon cinnamon, 20 g cranberries, ½ apple or mango, coconut crisps
  • Combine the oatmeal, flaxseed and coconut water in a saucepan and simmer over low heat for 2-3 minutes
  • Let cool a little, then mix in the cinnamon, nuts and cranberries
  • Grate the apple or finely puree half a mango and add to the porridge together with coconut chips

Mango and coconut curry

  • Ingredients: Vegetables of your choice (e.g. 2 peppers, 2 pak choi, ½ cauliflower), 2-3 spring onions, 1 mango, 1-2 teaspoons Thai curry paste, 250 ml coconut water, 250 ml coconut milk, 1 piece of ginger, juice of 1 lime, 1 clove of garlic, 1 stick of lemongrass, a little honey, salt and pepper, cold-pressed organic coconut oil
  • Cut the vegetables and mango into bite-sized pieces
  • Fry the spring onion, garlic and ginger in a little coconut oil
  • As soon as the ingredients are translucent, add the vegetables and fry for 2-3 minutes
  • Stir in the mango and simmer over low heat
  • After 5-10 minutes add coconut water, coconut milk and curry paste as well as lemongrass
  • Simmer for another 20 minutes, season with honey, salt and pepper
  • Finally, squeeze the lime and pour over it


  • Coconut water is particularly rich in minerals and trace elements, which makes it the perfect iso drink for athletes
  • Since the amniotic fluid of the unripe coconut has hardly any calories and contains little sugar, it is a good alternative to other sweet soft drinks
  • Thanks to its alkaline-isotonic properties, coconut water can balance the fluid and mineral balance in the body - for example after exercise or if you are dehydrated, for example due to diarrhea
  • Vitamins and proteins are rarely found in coconut water; they should be supplied to the body from other sources
  • Coconut water can be a useful addition to the diet, but should not be used as a substitute
At foodspring, we only use high quality sources and scientific studies that support our statements in articles. Read our editorial guidelines to learn how we check facts so that our articles are always correct, reliable and trustworthy.
  • Ismail, I .; Sirisinghe, R .; Singh, R. (2007): Rehydration with sodium-enriched coconut water after exercise-induced dehydration, in: The Southeast Asian journal of tropical medicine and public health, 38 (4), pp. 769-85.