In Vietnam, coconut water is everywhere: cut fresh from the coconut at the roadside, or poured over ice. It tastes light and a little sweet. Here is what is actually in it.
The numbers
According to the US Department of Agriculture, 100g of coconut water has 95g of water, 19 calories, 2.6g of sugar, 250mg of potassium and 105mg of sodium. A 250ml glass has about 48 calories, 6.5g of sugar and 625mg of potassium.
Less sugar than fruit
Coconut water has much less sugar than most fruit. Watermelon has 6.2g in 100g and pineapple almost 10g, against 2.6g in coconut water. A can of soda can hold up to 40g of sugar, the World Health Organization says, while a glass of coconut water has about 6.5g.
Potassium and sodium
Coconut water has a lot of potassium and some sodium, two salts your body also loses in sweat. That is why many people choose it on a hot day or after exercise. Plain water is still the best everyday drink.
Who should be careful
Because it is high in potassium, large amounts of coconut water are not right for everyone. The NHS says people with chronic kidney disease can develop high potassium levels in the blood. If you have kidney disease, ask your doctor before you drink a lot of it.
When to drink it
On a hot day, after a long walk or a workout, or simply instead of a can of soft drink.
Coconut water at Juicy
At Juicy you can have plain fresh coconut, or I'm in Love with the Coco, which adds cucumber, celery, spinach, mint, lime and Himalayan salt. All five Juicy Pops, our hydration drinks, start with coconut water and basil seeds.
Sources: US Department of Agriculture, FoodData Central (SR Legacy: coconut water, watermelon, pineapple); World Health Organization, Guideline: sugars intake for adults and children (2015); NHS, Chronic kidney disease: treatment.
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