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Beverage2 recipes

unsweetened coconut water.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

coconut water

Recipes with unsweetened coconut water + Add to pantry

SERVING

CALORIES

PROTEIN

0.22g

CARBS

4.2g

FAT

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories18kcal—

Protein0.22g0%

Carbohydrates4.2g2%

Fiber0g0%

Sugar3.9g8%

Total fat0g0%

Saturated fat0g0%

Trans fat0g—

Cholesterol0mg0%

Water95g—

MINERALS

Sodium26mg1%

Potassium165mg4%

Calcium7.0mg1%

Iron0.03mg0%

Magnesium6.0mg1%

Phosphorus5.0mg0%

Zinc0.02mg0%

Copper0.01mg1%

Manganese0.22mg10%

Selenium0µg0%

VITAMINS

Vitamin A0µg0%

Vitamin C9.9mg11%

Vitamin D0µg0%

Vitamin E0mg0%

Vitamin K0µg0%

Thiamin (B1)0.03mg3%

Riboflavin (B2)0mg0%

Niacin (B3)0mg0%

Vitamin B60mg0%

Folate (B9)0µg0%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup245g

1 tablespoon15.3g

1 teaspoon5.1g

1 ml1g

1 liter1020.8g

HEALTH BENEFITS

Why eat it.

✓Excellent source of hydration due to its high electrolyte content, including potassium, sodium, and magnesium.
✓Low in calories and sugar, making it a healthier alternative to sugary juices and sodas.
✓Rich in potassium, which helps regulate blood pressure and supports heart health.
✓Contains antioxidants that can help neutralize damaging free radicals in the body.

COOKING TIPS

In the kitchen.

1Use as a hydrating liquid base for fruit smoothies to add electrolytes and a subtle tropical flavor.
2Substitute for plain water when cooking rice or quinoa to infuse a delicate sweetness.
3Freeze into ice cubes to add to water, iced tea, or cocktails without diluting the drink.
4Incorporate into marinades for fish or chicken to add moisture and a hint of sweetness.

STORAGE

Keep it fresh.

Store unopened, shelf-stable coconut water in a cool, dark place like a pantry at room temperature.
Once opened, refrigerate immediately in an airtight container and consume within 48-72 hours for best taste and safety.

FAQ

Frequently asked questions.

Is unsweetened coconut water healthy?

Yes, unsweetened coconut water is highly nutritious and low in calories, containing only 18 calories per 100g. It is a natural source of essential electrolytes like potassium, magnesium, and sodium, which support heart health and optimal hydration.

Is unsweetened coconut water good for weight loss?

It is an excellent choice for weight loss as it is fat-free and significantly lower in calories and sugar than most fruit juices or sodas. Its high potassium content also helps regulate fluid balance, which can reduce bloating.

Is unsweetened coconut water keto-friendly?

Yes, it can be included in a keto diet in moderation. With approximately 4.24g of carbohydrates per 100g, it is much lower in carbs than traditional juices, though you should still track your intake to stay within daily limits.

Is unsweetened coconut water vegan and gluten-free?

Yes, unsweetened coconut water is naturally vegan and gluten-free. It is the pure liquid extracted from young green coconuts and contains no animal derivatives or grain-based ingredients.

How does coconut water compare to commercial sports drinks?

Coconut water is often called 'nature's sports drink' because it provides natural electrolytes without the artificial colors, flavors, or high-fructose corn syrup found in many commercial brands. It is particularly high in potassium, which helps prevent muscle cramps.

What does unsweetened coconut water taste like?

It has a very light, refreshing, and slightly nutty flavor with a subtle natural sweetness. Unlike coconut milk, which is creamy and rich, coconut water is clear and has a consistency similar to plain water.

How should I store unsweetened coconut water?

Unopened shelf-stable cartons can be stored in a cool, dry pantry. Once opened, it must be refrigerated and is best consumed within 2 to 5 days to ensure the best taste and nutrient quality.

Can I use coconut water in cooking or baking?

Yes, it is very versatile. You can use it as a base for smoothies, use it instead of water to cook rice for a subtle tropical aroma, or add it to ceviche and marinades for a hint of sweetness.

How can I tell if coconut water has gone bad?

Spoiled coconut water will often appear excessively cloudy, develop a sour or vinegary smell, or have a slightly carbonated or 'fizzy' taste. If the container is bulging or the liquid has a thick consistency, it should be discarded.

Can I drink coconut water every day?

For most healthy individuals, drinking coconut water daily is a great way to stay hydrated. However, because it is high in potassium, people with kidney conditions or those on certain heart medications should consult their doctor about appropriate consumption levels.

RECIPES