What does coconut water contain?

Coconut water composition at a glance

Source: USDA FoodData Central. See the full coconut water nutrition table for per-glass and per-litre values.

What else is in coconut water?

A scientific review of coconut water's chemistry (Yong et al., 2009, Molecules) describes sugars, vitamins, minerals, amino acids and phytohormones such as cytokinins. Most of these are present in very small amounts, and there is limited evidence for specific health effects in people. Nutritionally, the parts that matter most are the water, the potassium and the natural sugars.

How composition changes as the coconut ages

Tender coconuts harvested young hold the most water and taste the sweetest. As the nut matures, the volume of water falls, the white flesh thickens and the flavour changes. That is why coconut water from the same tree can taste different from week to week, and why nutrition values are averages, not fixed numbers.

Reading a packaged coconut water label

• Ideal: a single ingredient such as "coconut water" or "tender coconut water".
• Check for: "from concentrate", added sugar, "natural flavours", preservatives, or blends with juice.
• Compare nutrition per 100 ml, not per bottle, because bottle sizes differ.
• Look at storage instructions: chilled products and shelf-stable products are processed differently.

A label that says "real" or "pure" is a marketing word. The ingredient list is what tells you what is in the bottle.

Does coconut water contain sodium?

Yes. Coconut water naturally contains about 105 mg of sodium per 100 ml, or about 252 mg per 240 ml glass. That is moderate. It is more than most fruit juices but much less than oral rehydration solution. Read the electrolytes guide for a comparison.