Coconut water (box, natural): fattening? See benefits

One of the symbols that refer to the tropical climate is the coconut tree. From it comes one of the most popular fruits in the country: the coconut!

The origin of the fruit is widely discussed today, but the answer most accepted by researchers is that it came from the Asian continent, being brought to Brazil around 1553 by the Portuguese.

Coconut water can be used in cooking in several dishes and also as a component of products aimed at beauty.

The liquid in the fruit contains many qualities that aid in food, with its nutritional and also therapeutic properties.

Let’s get to know all the benefits and answer questions about coconut water?


What is coconut water?

Coconut water is a liquid rich in nutrients and very refreshing, considered a natural isotonic.

With hydrating and diuretic capabilities, the drink can be combined with a balanced diet and provide several health benefits, such as good intestinal functioning and replacement of mineral salts, in addition to being a natural drink.

In nature, it is a reserve of nutrients that helps the germination of the plant (coconut tree).

The nutrients are obtained from the soil and rainwater, and travel through the stem of the coconut tree until they reach the fruit, causing the liquid that forms inside the bark to be nutritionally enriched.

Gradually, the pulp becomes thicker, the water decreases and the skin begins to become harder and brown in color, which makes it widely used in the production and manufacture of handicrafts.

Therefore, the best time to enjoy the benefits of the drink is when the coconut is still green.

Properties of coconut water

Vitamins , minerals and amino acids are present in the composition of coconut water, besides them other nutrients are also part of this liquid, check out the properties:


The main function of carbohydrates is to act as a fuel for the brain, guaranteeing the energy that nerve tissues need to function. Although necessary for the body, excessive consumption can interfere with weight and generate an increase in fat.

Coconut water contains about 6.6mg of carbohydrates in 200ml of the drink, which offers a small amount of carbohydrates.


The protein concentration in coconut water is 1.65g in 200ml of the drink.

The nutrient is responsible for the production of hormones, muscles, skin and hair, being essential for the correct functioning of the body.

Combined with a balanced and diverse diet, coconut water helps to supplement your ideal protein intake on a daily basis.

Dietary fiber

Dietary fibers help improve bowel function, prevent cardiovascular disease, help regulate the body’s insulin levels and lower bad blood cholesterol.

In addition to assisting in the hydration of the body, coconut water provides about 1.65g of dietary fiber to the body.


Sodium is often known to be a villain in diets, but it performs important functions in our body. For example, it participates in muscle contractions and heart rate.

Coconut water contains 252mg of the nutrient, which is considered a low content, as the maximum intake recommendation should be 2000mg daily.


Potassium is an important mineral that helps maintain the functioning of the kidneys, which filter the blood and maintain the correct functioning of various body structures.

In addition, the nutrient also helps to keep the heart healthy because, at adequate levels, it has a vasodilatory function (widening of the veins, which generates better blood flow and reduced blood pressure).

Coconut water concentrates about 600mg of potassium in its composition, which enables healthier kidneys and hearts.


Drinking coconut water, in addition to being good for your health, does not provide many calories to your diet. In its composition, it is approximately 33kcal for a glass with 200mL.

The function of calories in the body is to perform the maintenance of basic functions, such as breathing and thinking, but it is necessary to consume without exaggerating so that their accumulation does not result in weight gain.

What are the benefits of coconut water?

Coconut water, in addition to refreshing, has many benefits for our health, for example:


Due to the presence of vitamin C in its composition, coconut water is able to strengthen the immune system. This is due to the production of white blood cells that fight infectious agents and reduce the risk of disease.

Aid in the digestion process

Coconut water contains dietary fiber that helps our digestive system to do its job correctly and regularly. In addition, the health of the intestine assists in the correct absorption of food, ensuring good nutrition to the body.

Reduces fluid retention

Dehydration is a factor that leads to fluid retention. Therefore, a good way to reduce and avoid swelling is to invest in hydrating the body.

Coconut water is a great ally, helping in the work of the kidneys, making the drink a tasty way to keep the entire system of the body balanced.

Coconut water for skin

In addition to the benefits of ingesting coconut water, the liquid also has the advantage of giving an up when passed directly on the skin:

Natural moisturizer

Coconut water contains vitamins A, B and E that take care of the hydration of the body’s tissues. When applied to the face, the natural product helps replenish fluids and nutrients, leaving the skin healthier and stronger.

An easy way to use is to soak a piece of cotton in water, apply to clean, dry skin before bed, and wash your face normally in the morning.

Allied against acne

In addition to moisturizing, coconut water serves as a kind of natural remedy to help fight the dreaded pimples.

This is because the liquid reduces sebum production and cleans the pores, preventing the growth of blackheads and whiteheads.

When the drink is passed over the acne , it can aid in healing without leaving the skin greasy.

Young skin

Due to the presence of vitamin E , coconut water is a natural remedy for skin against aging, as it  reduces the oxidation actions of cells, aiding in regeneration and preventing the appearance of marks and wrinkles.

The continuous use of the natural product can even help in the improvement of recent scars. Although it does not have many effects on older or larger ones, coconut water can nourish the skin so that the marks are less evident.

Coconut water in hair

Realizing the advantages that coconut water brings to the skin and health, some cosmetic industries started to use the drink in their hair compositions. Creams, shampoos and sprays, sold in pharmacies and specialized stores, rely on the product’s nutrients.

But you can also use coconut water at home, obtaining the benefits with simple treatments:

Treating dryness

When the hair undergoes chemical treatments (such as dyeing or progressive), which make its structure break or look dry, it is necessary to perform a hydration to make it healthy again.

Coconut water can be great for situations like this, mainly helping to dry the hair.

The tip is to take the water (at least 100ml) and the pulp of the coconut (about 2 spoons), beat both in a blender and sieve. This mixture must be passed on the damp wires and be left on for 15 minutes. Then, just rinse normally.

Potentiating nutrition

Combining coconut water with fruit oil enhances hair nutrition, as it replenishes the hair’s missing nutrients.

One way to use it is to beat 2 tablespoons of the coconut pulp, 150ml of the fruit water and a teaspoon of the coconut oil (those bought in markets and pharmacies).

Just pass through the locks and let it act for 15 minutes. After this pause, rinse and finish as you prefer, with some styling cream or leave-in (cream without rinsing).


For hair that has curly or frizzy hair, coconut water is a natural option to highlight hair waves. Due to the sugar present in the drink, it makes the yarn more voluminous and defined.

To apply, just use a spray bottle on your hair the way you want. You can still keep the coconut water for use on other days, leaving it inside the container tightly closed.

For those who do not have curly or curly hair, the tip is also valid to shine the locks.

Is coconut water fattening?

No , as long as it is consumed moderately. For example, eating 1 cup daily does not provide a large amount of calories to the body.

In addition, due to the few carbohydrates and fibers present, the drink is able to promote satiety, which avoids or reduces the consumption of other more caloric products.

How many calories does coconut water have?

On average, 1 cup of 200mL of coconut water contains 35 calories. The amount is small considering an average intake of 2000 calories. However, it is worth remembering that this is per cup, so it can be easy to increase the amount of energy if the drink is taken frequently.

Coconut water during pregnancy: can you drink it?

Yea! Drinking coconut water during pregnancy has many benefits for future mothers, because, along with other healthy habits, it can:

  • Relieve heartburn and nausea;
  • Avoid a picture of urinary infection;
  • Assist in the growth and formation of new tissues;
  • Regulate blood pressure;
  • Balance the body’s fluids;
  • Moisturize naturally;
  • Ease constipation;
  • Improve bowel function.

The ideal is to include the drink in the food routine, which should always be monitored by the doctor and nutritionist.

Read more: What to eat during pregnancy?

Types and which to choose

Coconut water can be consumed in two ways: in fruit (also called fresh) or industrialized (sold in boxes).

The ideal is to opt for the natural fruit. But if it is not possible, opt for the canister, as compared to other drinks, such as soft drinks and processed juices, it is usually a healthier option.

Know the differences in the way of consuming that can affect the taste and nutrients of the drink:


Consuming fresh fruits is always the best way, as they keep the nutrients naturally present. Therefore, drinking the water directly from the coconut is great to better enjoy the benefits of the drink.

It is easily found in markets, fairs, snack bars and, especially, beaches. Each coconut contains, on average, 80kcal in 400ml, which is the approximate amount of each fruit.


For coconut water to last longer, the industry uses some processes that add preservatives and stabilizers.

In addition, some brands may have higher amounts of sodium or sugars, which are used to highlight the taste of the product.

Depending on the production process, the drink may also lose some vitamins and minerals. Therefore, attention to the label is essential.

This does not mean that it is necessarily bad to drink the version of the box, because it still has its benefits, only that they are usually minimized in comparison to the fresh form .


Drinking a lot of coconut water can actually harm your health, due to the high concentration of potassium present in the drink.

Potassium, when ingested in excess, ends up bringing health complications, such as:

  • Alteration of renal function;
  • Breakdown of red cells (hemolysis);
  • Burning sensation;
  • Loss of consciousness;
  • Dizziness;
  • Sickness;
  • Alteration of blood glucose.

Therefore, especially people with high blood pressure , diabetes or kidney deficiency should avoid consumption or ingest in moderation.

In addition to the high concentration of potassium, excess coconut water can cause dehydration, because its diuretic capacity makes the trips to the bathroom more frequent, causing the loss of fluids by the body.

Recipes with coconut water

Coconut water can be added in different recipes, adding a touch of flavor:

Refreshing juice

You will need:

  • 200g of pineapple;
  • 20ml of coconut water;
  • 2 sprigs of mint;
  • 1/2 grated lemon.

Beat all the ingredients in a blender, add ice cubes and serve next.

Spoon Cocada

You will need:

  • 1 grated dry coconut (3 tablespoons);
  • 2 cups of sugar;
  • 1/2 cup of coconut water;
  • 4 sieved gems.

Take the grated coconut, the egg yolks, the coconut water, the sugar and mix everything and put it on the fire stirring until it forms a thick syrup. While cooking do not stop stirring, as the mixture can stick and burn in the pan.

After it thickens, turn off the heat, let it cool and if you prefer, add a little more grated coconut on top and help yourself.

Fruit Popsicle

You will need:

  • 2 slices of pineapple;
  • 200ml of coconut water;
  • Mint leaves;
  • Sugar to taste (optional).

Add all the ingredients and blend in a blender, then pour the liquid into popsicle molds and place in the freezer.

Common questions

Even with a lot of information and research, questions about coconut water still exist. Check out the most common questions:

Is coconut water thinner?

It depends. Coconut water is a secondary aid in weight loss. That is, alone, the drink is not responsible for the reduction of extra pounds, but it can be a good ally in healthy eating.

You can consume the drink in detox juices with fruits, which gives strength to the body due to the nutritional value and the few calories.

Because it is a natural diuretic, coconut water causes toxins in the body to be eliminated more easily, reducing fluid retention and swelling.

In addition, as it aids digestion and is a source of nutrients, the drink can complement the diet, giving you more satiety.

Coconut water holds or loosens the intestine?

In general, loose . Coconut water helps to relieve the intestine, making it work normally again. The fibers and sugar present in the drink assist in the motility of the intestine, easing symptoms of constipation .

Does coconut water have sugar?

Natural coconut water, straight from the coconut, has no added sugar. But it does contain amounts of fructose, which is the sugar in fruits. However, the industrialized version may contain even more sugars, as they are often added in the manufacturing process.

What are the benefits of fasting coconut water?

Drinking coconut water on an empty stomach has the same benefits as drinking it at other times. Its nutrients and moisturizing power are also absorbed or used. However, opting for the drink can be a good way to break your fast in a healthy way.

Coconut water helps in cases of diarrhea?

Yea! Coconut water helps in cases of diarrhea by helping to replace important fluids lost in feces, helping the body to maintain the balance of nutrients and hydration until it recovers.

Does hot coconut water have any benefits?

No. Drinking hot or cold coconut water will have the same effects as the fruit. Rumors said that hot coconut water could cure cancer , but according to research this information is false.

Is drinking coconut water bad every day?

It depends on the amount ingested . It is recommended to take a maximum of 3 glasses of coconut water a day. Due to its diuretic power, overdoing the drink can harm the body.

For hypertensive people, who have kidney diseases or with diabetes, consumption should be moderate.

Can you give coconut water to the baby?

It depends. For babies before six months is not recommended, as breast milk has everything the newborn needs. But after six months, when the baby starts to eat other foods, it is possible to give coconut water, as long as it is balanced and always with the knowledge of the pediatrician.

Can you give the dog coconut water?

Yea! On warmer days it is great to give coconut water to hydrate the dogs, as it is a natural, vitaminized and refreshing drink. But, just like for people, it is necessary not to abuse it.

Difficult to find someone who doesn’t like coconut water, isn’t it?

Share this article with your friends and family so they know the benefits that this delicious fruit can provide us!