Is Coconut Water Keto? [aka Coconut Juice]

  • Date: June 10, 2022
  • Time to read: 3 min.
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Coconut water is amazing for a keto diet. It has a lovely sweet and nutty flavor, it is moderate in carbs and full of electrolytes. So in answer to the question, Is coconut water keto, yes it is! To find out how good it is, read on.  

Anybody who has been on keto will know that coconut is amazing, coconut cream, coconut butter, coconut milk,  coconut meat, coconut oil, coconut flour, coconut flakes (shredded coconut), coconut water, coconut sugar, it is all amazing, but is coconut water keto-friendly?  

Coconut water is often confused with its high-fat coconut milk, coconut water is the clear liquid that comes from the center of the coconut. It is tapped from young, green coconuts and is refreshing in taste.

A Brief recap on the Principles of Keto

The holy grail of the keto diet is getting their metabolism into ketosis. Ketosis is the metabolic state of processing fats instead of glucose (carbohydrates) as its main source of fuel. It is at this point that all of the health benefits of keto and weight loss will kick in.   

The whole ethos of a keto diet is to keep your macros to approximately 70% Fat, 25% Protein, and 5% Carbohydrates (Carbs) in order for your body to produce ketones as it transitions into ketosis.

This 5% of Carbs should not exceed 20 grams per day for a keto diet. Depending on whether you are doing Lazy, Dirty or Strict Keto, will depend on how strictly you track these macros, and how willing you are to eat sugars, artificial or otherwise.

In order to keep your carb intake under 20 grams, to keep you on your keto journey,  you need to be conscious of what you are eating and stick to low carbs healthy foods, that are also low on the glycaemic index.

The reason for this is so as to not to spike your blood sugar and knock you out of ketosis.

New to Keto? Why not check out our Keto Starters Guide.

What is the Nutritional Value of Coconut Water?

The nutritional value of coconut water per 100 ml is; 

  • Carbs:  3.7 grams.
  • Protein: 0.7 grams.
  • Fat: 0.2 grams.
  • Fiber: 1.1 grams.
  • Sugar: 2.6 grams.
  • Calories: 19 cal

As you can see, coconut water is low in calories, low in protein, and low in fat, relatively low in carbohydrates.

How many Net Carbs are there in Coconut Water?

Net carbs are calculated by deducting the total amount of fiber from the total number of carbs.

There are 11.5 grams of net carbs in coconut water (3.7 grams of carbs – 1.1 grams of fiber = 2.6 grams of net carbs).

An average glass of coconut water will be around 240 ml / 1 cup meaning that you would be consuming 6.24 net carbs per serving.

What are the Health Benefits of Coconut Water?

So we know coconut water is keto-friendly, but let’s quickly go through some of the amazing health benefits that coconut water.

  • Coconut is full of antioxidants
  • Great source of magnesium
  • Good source of vitamin C

Coconut wanted can be a great alternative to sugary drinks as it is free from artificial sweeteners.

Used by Athletes

Interestingly, coconut water has fewer calories, less sodium, and more potassium than most sports drinks. It is often used by athletes in order to prevent cramping and replace electrolytes lost during exercise.   

WARNING: Check the label!

There are lots of different brands of coconut water available. Some will be packed with additional ingredients that are not ketogenic diet-friendly. What you are looking for is plain coconut water that is also unsweetened. **Always check the nutrition label.**

Final Thoughts

Coconut water is the perfect drink for a keto diet with its lovely nutty taste.  It is easy to fit within your carb allowance and is a fantastic low-carb alternative to fruit juice or other sugary drinks.

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