In short (as of October 2026): Coconut water is the clear liquid from young, green coconuts, low in calories and rich in potassium and other electrolytes. It is considered a natural, refreshing drink for topping up your fluid balance, for example after exercise. One to two glasses a day are unproblematic for most people; if you need to watch your potassium intake, keep an eye on the amount.
Coconut water has seen a real hype in recent years. Athletes, celebrities and fans of the exotic nut in particular love the popular trend drink.
Coconut water can be consumed in many different forms, from fresh coconuts to packaged drinks and powders.
It is also an excellent ingredient in smoothies, juices and other drinks, as well as in many different dishes from soups to desserts.
But what is behind this hype drink?
Is coconut water healthy?
Coconut water, the clear liquid from young, green coconuts, is rightly regarded as a natural refreshing drink. It is naturally low in calories and provides electrolytes, above all potassium, plus a little magnesium and sodium. That makes it a light, unsweetened alternative to fizzy drinks or sports drinks. To be honest about it, though, coconut water is no miracle drink: for your normal everyday fluid needs, tap water is perfectly enough. Its advantage shows mainly when you lose lots of minerals through sweat, for example after exercise or on hot days.
How does coconut water work?
The effect of coconut water is based mainly on its electrolytes. Potassium and magnesium are involved in normal muscle and nerve function, and together with sodium they support fluid balance. That is why coconut water is often drunk for rehydration after training; smaller studies found an effect comparable to classic sports drinks during light exertion, but without the added sugar of many isotonic drinks. Because it is easy to digest and mild in taste, it rarely sits heavy even on a sensitive stomach.
Coconut water: possible side effects
For healthy people, coconut water is safe in usual amounts. There are two points you should know. First, the high potassium content: if you have reduced kidney function or need to follow a low-potassium diet, you should only drink larger amounts after talking to a doctor. Second, the natural sugar: although coconut water is low in calories, it naturally contains some fruit sugar, so it is not a pure water replacement in unlimited amounts. Enjoyed in normal portions, it remains a light, refreshing drink.
Nutritional values of coconut water (per 100 ml)
| Nutrient | per 100 ml |
|---|---|
| Calories | approx. 19 kcal |
| Carbohydrates | approx. 4 g |
| of which sugars | approx. 4 g |
| Potassium | approx. 250 mg |
| Sodium | approx. 25 mg |
| Magnesium | approx. 7 mg |
The values vary depending on the ripeness of the coconut and its origin. When buying, look for products with no added sugar and no concentrate, because only pure coconut water has this slim nutritional profile.
Coconut water or water? When it really makes sense
For everyday thirst, water is and remains the best and cheapest choice. Coconut water plays to its strengths where you lose electrolytes through sweat: after exercise, in the sauna or in the heat. Then it is a natural, unsweetened option to top up fluid and minerals at the same time. As part of a varied diet, coconut water is therefore a sensible extra, but it replaces neither water nor a balanced diet.
The history of the coconut
The coconut is one of the best-known fruits of the tropics and originates in the regions of Southeast Asia and Polynesia. The coconut palm, from which the coconut comes, is one of the most important crops in these areas and has been grown and used by locals for centuries.
The coconut palm grows best in warm and humid climate zones and prefers sandy soils near coasts or river mouths. The palm can grow up to 30 metres tall and has long, narrow leaves that can reach up to five metres in length. Coconuts grow in clusters on the branches of the palm and can be up to 30 centimetres long and weigh up to 2.5 kilograms.
The coconut is an important source of food, water and fibre and has been used for thousands of years by people in the tropics. Locals use all parts of the coconut palm to make food, clothing, fuel and building materials.
The coconut has also played an important role in the world economy. During the 16th century the coconut was brought to Europe by Portuguese sailors and quickly became a sought-after import. In the 19th century the European colonial powers began to set up coconut plantations in the tropics to meet the growing demand for coconut products.
Today the coconut is grown in many tropical countries, including Indonesia, the Philippines, India, Sri Lanka, Thailand, Brazil, the Caribbean and other parts of Latin America. Coconuts are an important source of income for many farmers in these countries and contribute to economic development.
The coconut is used for a wide variety of products, including coconut oil, coconut milk, coconut water, coconut flesh, soap, cosmetics and much more. Coconut oil is used in cooking as a cooking oil and for frying, while coconut milk and coconut water are used in many Asian dishes and drinks. Coconut flesh is used in many different forms, from sweets to savoury dishes, and is often also used as a substitute for animal meat.
All in all, the coconut has a long and rich history in the tropics and is an important resource for people all over the world.
5 facts about coconut water
There are plenty of good reasons to drink coconut water, but what exactly are its ingredients? And how is it made?
We will answer these and other questions for you here.
Coconut water ingredients: what is in it?
Coconut water is a natural drink found in young, green coconuts. It contains some nutrients and ingredients that can be of benefit to the human body. The amounts vary due to different factors.
Water
Coconut water consists largely of water and can therefore be an excellent thirst quencher.
Electrolytes
Coconut water contains a mix of electrolytes such as potassium, sodium, calcium and magnesium.
Vitamins
Coconut water contains various vitamins such as vitamin C, vitamin B6, folic acid and vitamin K.
Minerals
Besides the electrolytes, coconut water also contains minerals such as iron, zinc and copper.
Amino acids and enzymes
Coconut water also contains amino acids and enzymes.
How much coconut water should you drink a day?
The recommended amount of coconut water to drink daily depends on various factors, such as age, gender, physical activity and state of health. In general, however, it is recommended to drink around 1 glass of coconut water a day. Coconut also tastes particularly good mixed with a little mineral water as a refreshing spritzer in everyday life.
It is also important to consider the quality of the coconut water you buy and drink. Make sure the coconut water is free of additives, sugar and preservatives and, ideally, comes from organic farming.
How is coconut water made?
Coconut water is obtained from young, green coconuts that are around six to nine months old.
The green coconuts are harvested from the coconut palms before they ripen. The coconuts are then opened to extract the coconut water. Various methods can be used for this, such as cracking the nut with a heavy knife or drilling a hole in the coconut. The coconut water is filled into sterile containers to avoid contamination and keep the drink fresh. The filled coconut water is then chilled and transported to supermarkets.
Sometimes lemon juice or sugar is also added to coconut water to liven up the taste. Some producers also pasteurise or freeze the coconut water to extend its shelf life.
It is important to note, however, that fresh, unfiltered coconut water is the most nutritious and healthiest.
These are the nutritional values of coconut water
Coconut water is known for its high content of minerals and electrolytes. Here are the average nutritional values per 100 ml of fresh, unsweetened coconut water:
- Calories: 19
- Carbohydrates: 3.7 g
- Protein: 0.7 g
- Fat: 0.2 g
- Fibre: 1.1 g
- Sodium: 105 mg
- Potassium: 250 mg
- Calcium: 24 mg
- Magnesium: 25 mg
- Vitamin C: 2.4 mg
The water of the drupe is also a good source of antioxidants and enzymes. It is also important to note that the nutritional values of coconut water can vary depending on origin, ripeness of the coconuts and processing methods.
Coconut water vs. coconut milk
Coconut water and coconut milk are two different drinks that are obtained from the coconut, but they differ in composition, production and use.
Coconut water is the clear liquid found inside a green, unripe coconut. The water of the coconut is naturally sweet and has a refreshing taste. The drink normally contains little fat and sugar, but plenty of electrolytes and nutrients such as potassium, sodium and vitamin C.
Coconut milk is obtained from the flesh of a ripe coconut and has a milky, creamy consistency. It is often used as an ingredient in tropical cocktails, desserts and baked goods. Unlike coconut water, coconut milk is usually higher in fat and calories, but contains fewer electrolytes and nutrients.
In summary, coconut water can be a healthier alternative to coconut milk, as it contains less sugar and fewer calories while providing more nutrients and electrolytes. But of course coconut milk can be healthy too and can mainly be used as an ingredient in food and drinks.
Both products fit very well into a balanced diet.
The green freshness kick from frank. - Lean Machine
In our newest green juice, zucchini, cucumber, spinach and kale meet refreshing coconut water.
We decided to add coconut water to the juice because of its exotic freshness and lightness.
This juice is perfect for all fans of green juices and vegetables!
With just 16 kcal per 100 ml it is one of our lowest-calorie juices and is therefore also suitable for anyone who fancies a healthy, low-calorie refreshing drink.
You can find Lean Machine in two intensities of our juice cleanse.
If you choose the Medium or Pro version, you get one Lean Machine per day in addition to 5 other frank. juices. The same goes for our gut cleanse, beauty cleanse and performance cleanse.
The juice is also available as a single product. As a refreshment during sport, or ice-cold with a straw. Lean Machine always works!
Can't get enough of coconut?
Two of our frank. soups also contain coconut milk and give the soups the finishing touch when it comes to flavour.
The Radiance
Our creamy coconut milk wraps around our organic carrots and sweet potatoes before they are puréed together by our frank head chef into a bright orange little soup. Seasoned with ginger, sea salt and a little agave syrup to highlight the sweet notes of the carrots, the golden love affair The Radiance waits patiently in the jar for your hunger. Who could resist?
Currently on Curry
Crunchy chickpeas, creamily cooked sweet potatoes and intense curry come together in our bright yellow little soup to make our all-rounder for lunch breaks. Currently On Curry bought is almost like home-cooked!
More questions about coconut water
Does coconut water have side effects?
For healthy people, coconut water is well tolerated in usual amounts. Because of the high potassium content, people with reduced kidney function should seek medical advice first. Very large amounts can also have a laxative effect and supply sugar.
When is the best time to drink coconut water?
It makes particular sense after exercise, after a sauna session or on hot days, when you have lost fluid and electrolytes. There is no fixed time of day.
Is coconut water good for the gut?
Coconut water is mild and easy to digest and provides fluid and minerals. There is no proven effect on the gut flora; fibre and fermented foods are what matter for that.
Does coconut water make you fat?
At around 19 kcal per 100 ml it is low in calories, but contains natural sugar. In normal portions it is a light thirst quencher, not a fattener.
