The Nutritional Benefits of Coconut Water

Coconut water has long been served as a refreshing beverage in the hot and humid climates of South America and Southeast Asia. Over the past few years or so, it has gained a loyal following in the United States too. The reasons are simple: it tastes good, it's loaded with good nutrition, and it's natural. And it contains relatively few calories. What's more, coconut water is often promoted as a mineral-rich rehydrating beverage for athletes—it restores fluids and minerals lost during exercise. For those who don't routinely pump iron or pound the pavement, it's a tasty beverage with a light coconut taste.

Either way, coconut water is one of the richest food sources of potassium, a mineral that's good for the heart and blood pressure. A typical serving provides 660 mg of potassium, almost seven times more than what can be legally sold as a dietary supplement. Coconut water also contains magnesium and calcium, but no fat, no cholesterol, and very little sodium. The naturally occurring sugars, 14 grams per serving, are a fraction of what's in a soft drink.

Coconut Milk vs. Coconut Water

Coconut water is distinctive and very different from coconut milk, a thick cream-like liquid commonly used in Thai cuisine. Coconut water is obtained from young green coconuts. Slight variations in flavor result from different growing regions.

According to Bruce Fife, ND, author of Coconut Water for Health and Healing, coconut trees can grow to a height of 100 feet and live for 70 years. The trees yield bunches of five to 12 coconuts year-round.

Most coconut water comes from Indonesia, Brazil, the Philippines, India, or Sri Lanka. It may have remained a regional beverage had it not been for improvements in low-cost (and recyclable) packaging technology. Fresh coconut water spoils when it is not quickly consumed or refrigerated, precluding its shipment over long distances. Researchers found that packaging coconut water in aseptic Tetra Pak cartons protects against heat and bacteria. Coconut water is best served cool.

In addition to enjoying it cold, try using coconut water in place of regular water to make almost any type of herbal tea (cold or hot).

Coconut & Sorghum Flour Scones

Makes 8 scones

You will love to share these scones with anyone since no one can tell they are gluten free. Recipe by Chelsea Lincoln, courtesy of

1 cup gluten-free sweet white sorghum flour
1 cup sugar
½ cup organic coconut flour
¼ cup potato starch
1 Tbs. baking powder
½ tsp. sea salt
1⁄3 cup butter
1 cup buttermilk
1⁄3 cup cranberries
1⁄3 cup walnut pieces

  1. Preheat oven to 450°F. Spray baking sheet with nonstick cooking spray.
  2. Combine sorghum flour, sugar, coconut flour, potato starch, baking powder, and salt in large bowl. Cut butter into flour mixture with pastry cutter until mixture resembles small peas. Stir in buttermilk to form soft dough. Add cranberries and walnuts, and mix until just combined.
  3. Place dough on top of waxed paper. Form into 1-inch-thick circle. Cut circle into 8 wedges. Place wedges on greased baking sheet, and bake 10 to 12 minutes.

PER SERVING: 330 Cal; 5 G PROT; 12 G Total Fat (6 G Sat Fat); 53 G Carb; 20 MG Chol; 340 MG Sod; 5 G Fiber; 30 G Sugars

Written by Jack Challem for Better Nutrition and legally licensed through the Matcha publisher network. Please direct all licensing questions to


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