What is coconut water?
Coconut water is the clear liquid inside young, green coconuts. It is different from coconut milk, which is made by grating coconut meat and soaking it in hot water.
Coconut water has become popular in recent years as a natural, refreshing beverage. It contains electrolytes like potassium, magnesium, sodium, calcium, and phosphorus. It also has antioxidants, enzymes, amino acids, vitamins C and B complex, and cytokinins, which are plant growth hormones.
Because of its electrolyte content, coconut water is often marketed as a natural alternative to sports drinks for rehydrating after exercise. It has a light, sweet taste and is low in calories compared to other fruit juices and sports drinks.
Does coconut water contain sugar?
Coconut water contains naturally occurring sugars. The main sugar in coconut water is sucrose, with smaller amounts of glucose and fructose.
A 250ml serving of coconut water contains around 6g of naturally occurring sugar. This is less than many fruit juices and sodas, which can contain over 20-30g of added sugar per serving.
However, some brands of coconut water have added sugar to enhance the sweetness. Always check the ingredient list to see if sugar has been added. Sugar may be listed as sucrose, high fructose corn syrup, evaporated cane juice, corn syrup, or other variations.
Is sugar added to coconut water?
Some, but not all, brands of coconut water have added sugar for extra sweetness. Added sugars boost the carbohydrate and calorie content compared to unsweetened coconut water.
Reasons companies add sugar to coconut water:
- Enhance and standardize the flavor
- Improve the mouthfeel and viscosity
- Act as a natural preservative to prevent spoilage
- Provide fuel for fermentation in flavored varieties like mango or pineapple coconut water
Added sugars may include sucrose, cane sugar, agave nectar, fruit juice concentrates, evaporated cane juice, corn syrup, and more. Check the ingredients list for any of these or variations.
Some brands add 3-5g of sugar per serving, while others may add up to 12-15g per serving. So the amount can vary widely between products.
Are there coconut water brands without added sugar?
Yes, there are many brands of unsweetened coconut water that do not contain added sugars. These rely only on the natural sugars in coconut water for a light sweetness.
Some popular unsweetened coconut water brands include:
- Vita Coco Pure Coconut Water
- Harmless Harvest Organic Coconut Water
- C2O Pure Coconut Water
- Ocena Organic Raw Coconut Water
- Wai Koko 100% Pure Coconut Water
Always check the ingredient list rather than marketing claims on the front of the package. Terms like “no sugar added” can be misleading. The best choice is coconut water with ingredients listed as 100% coconut water or coconut water and natural flavors.
Avoid products with added fruit juices, natural flavorings, and anything ending in “ose” like glucose or sucrose, as these are forms of sugar.
How can you tell if coconut water has added sugar?
Here are some tips for identifying added sugars in coconut water:
- Read the ingredient list – Look for sugar, sucrose, evaporated cane juice, fruit juice concentrate.
- Check the nutrition facts – Added sugars will increase the total carbohydrates.
- Look for certification symbols – USDA Organic and Non-GMO Project verified mean no added sugars.
- Consider the taste – Added sugars enhance the sweetness compared to plain coconut water.
- Watch for marketing buzzwords – “Lightly sweetened,” “enhanced flavor,” etc. may signal added sugars.
- Buy unsweetened varieties – This guarantees no sugars beyond what’s naturally in coconuts.
- Examine the color – Product darker than clear liquid could have added fruit juices or flavors.
Checking multiple factors is best, as a product could list “no added sugar” on the front but still contain extra sugars. Reading the complete ingredient statement is the only way to know for certain.
Nutrition comparison of coconut waters with and without added sugars
Here is a nutrition comparison of an unsweetened coconut water vs. a sweetened variety:
| Nutrition Facts | Unsweetened Coconut Water (per 8oz) | Sweetened Coconut Water (per 8oz) |
|---|---|---|
| Calories | 45 | 60 |
| Total Carbohydrates | 9g | 15g |
| Sugars | 6g | 11g |
| Protein | 0.5g | 0.5g |
| Sodium | 60mg | 125mg |
| Potassium | 600mg | 500mg |
As you can see, the sweetened coconut water has more calories, carbs, and sugars. But it has slightly less potassium.
So for the least amount of naturally occurring sugars, unsweetened is best. But even unsweetened has beneficial nutrients like electrolytes.
Should you drink coconut water without added sugar?
Here are some benefits of choosing unsweetened coconut water:
- Fewer calories and carbs – Unsweetened has around 45 calories per 8oz versus 60+ calories for sweetened.
- Less impact on blood sugar – The natural sugars in coconut water have a low glycemic index.
- No added sugars – Avoids added fructose, sucrose, cane sugar, etc.
- More potassium – Sweeter varieties sometimes have slightly less potassium.
- Pure coconut flavor – No flavors added if you prefer the taste of coconut.
Potential downsides of unsweetened:
- Less sweet taste compared to sweetened
- Nutrients like sodium may also be lower
- Shorter shelf life due to lack of preservatives from added sugars
Overall, choosing unsweetened coconut water provides all the electrolytes, antioxidants, and hydration of coconut water without unnecessary added sugars. But be sure to read labels, as “unsweetened” claims can be misleading on some products.
What about low sugar or reduced sugar coconut water?
Some coconut water brands advertise “low sugar” or “30% less sugar.” This usually means they have added less sugar than original sweetened varieties. However, they still contain added sugars, just in smaller amounts.
For the least amount of sugar, unsweetened coconut water is the best option. Low or reduced sugar versions will have fewer calories and carbs than regular sweetened coconut water, but more than unsweetened.
Are coconut water drinks keto-friendly?
Plain, unsweetened coconut water can fit into a ketogenic diet. It has around 6g natural sugar per 8oz serving, which is low for a beverage. Avoid sweetened varieties with added sugars, which may have up to 15g per serving.
Some keto-friendly ideas for coconut water:
- Dilute with plain or sparkling water for a lower sugar drink
- Use in smoothies made with keto-approved ingredients like avocado and coconut milk
- Blend with sugar-free electrolyte powders to make an electrolyte drink
- Add lime, mint, or cucumber for flavor without carbs
The natural sugars in plain coconut water can fit into daily carbohydrate targets on keto. Just account for the carbs and avoid added sweeteners.
What about the sugar in flavored coconut water?
Flavored coconut waters like peach, lime, strawberry, etc. contain added sugar from fruit juices or natural flavors. The sweetened taste usually comes from:
- Fruit juice concentrates like apple, pear, grape, passionfruit
- Natural flavorings
- Added sucrose, cane sugar, agave
- Sometimes stevia may be used in “lightly sweetened” varieties
Check the ingredients list for these or alternative names for sugars. The sugar content is highest in the flavored and sparkling coconut waters. Plain, unflavored coconut water has the least amount of sugar overall.
Coconut water brands: sweetened vs. unsweetened
Here is a comparison of some popular coconut water brands and whether they contain added sugars or not:
| Brand | Sweetened or Unsweetened |
|---|---|
| Vita Coco | Mostly sweetened, but offers unsweetened pure coconut water |
| C2O | Unsweetened |
| O.N.E. | Mostly sweetened, but offers unsweetened original flavor |
| Zico | Sweetened |
| Harmless Harvest | Unsweetened |
| Wai Koko | Unsweetened |
As you can see, there are good options in both categories. Check the specific product, as some brands offer both sweetened and unsweetened. And always read the ingredients rather than just the claims on the front.
Should you make your own coconut water at home?
It is possible to make basic coconut water at home by:
- Piercing green coconuts to drain the water inside
- Blending coconut meat and straining out the solids
- Adding coconut water concentrate to water
However, homemade coconut water lacks many benefits of commercial brands:
- No pasteurization for safety
- Lower electrolyte content
- Inconsistent flavor and texture
- Requires fresh young coconuts which can be hard to source
- More time consuming than grabbing a bottle
Commercially prepared coconut water uses mature coconuts for more electrolytes and nutrients. The water goes through processing to remove impurities but maintain natural composition.
So while homemade is possible, store-bought unsweetened coconut waters are usually more convenient and consistent.
Can you add sweetener to unsweetened coconut water?
Yes, you can add your own sweetener to unsweetened coconut water:
- Granulated sweeteners – Monk fruit, stevia, erythritol
- Syrups – Monk fruit, stevia, yacon
- Extracts – Vanilla, almond, lemon
- Spices – Cinnamon, nutmeg, cardamom
- Fruit purees – Banana, mango, strawberry
Start with small amounts like 1⁄4 tsp and adjust to taste. This allows you to control the type and amount of sweetness.
Stay away from sugary sweeteners like honey, agave, maple syrup, etc. which defeat the purpose of unsweetened coconut water.
Conclusion
Coconut water makes for a tasty, nutritious beverage that offers hydration, electrolytes, and refreshment. Choosing unsweetened varieties avoids unnecessary added sugars while still providing the coconut flavor.
Make sure to always read ingredient labels closely, as terms like “no sugar added” can be misleading on some products. Plain, unflavored coconut waters are the best bet for avoiding added sugars.
While you can make basic coconut water at home or add your own sweeteners, store-bought unsweetened provides convenience and consistent quality. Overall, unsweetened coconut water is a smart choice for staying hydrated with natural electrolytes from coconuts.
