Coconut water, a natural drink extracted from young green coconuts, has long gained popularity thanks to its refreshing properties and unique composition. This tropical elixir not only quenches thirst but also enriches the body with valuable nutrients. It contains essential vitamins (B vitamins, vitamin C) and minerals (magnesium, potassium, calcium, and phosphorus) that contribute to the normal functioning of the body. Rich in potassium, coconut water can boast a potassium content of more than 250 mg per 100 ml.
Nutritional Value and Composition
Coconut water is known for its hydrating properties and low caloric content. It contains approximately 19 calories per 100 ml, making it an excellent choice for quenching thirst without consuming a large number of calories. Unlike coconut milk, coconut water contains minimal amounts of fats and carbohydrates. It provides around 4 g of carbohydrates per 100 ml, mostly in the form of sugars, and 0.5 g of protein. The glycemic index of coconut water is around 3, making it a suitable drink for the keto diet when consumed in moderate amounts to avoid exiting ketosis due to exceeding the allowed carbohydrate intake. It is important to choose natural coconut water without added sugars and carbohydrates to minimize its impact on ketosis.
