Did You Know These Coconut Water Nutrition Facts?

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For thousands of years, coconut water has benefited people around the world. Now, because coconut water can be bottled at the source, you can enjoy this all natural beverage almost anywhere, anytime.

Coconut water provides essential nutrients that promote internal health as well as healthy skin, hair, and nails. Read on to learn some of the highlights of coconut water nutrition.

Coconut Water Contains More Potassium than a Banana
One of coconut water’s greatest nutrition facts may be its enormous amount of potassium. Potassium is an electrolyte that promotes healthy kidney, heart, and overall cellular function.

Most often, potassium is associated with bananas, which contain about 450 mg of potassium per serving. However, a serving of coconut water offers your body a whopping 650 mg of potassium.

Coconut Water is an All Natural Super Hydrating Beverage
Coconut water is considered a super hydrating beverage because it is rich in potassium and other essential electrolytes, including:

  • Sodium
  • Chloride
  • Magnesium
  • Calcium
  • Phosphate

Our bodies require these electrolytes, but when we sweat, we begin to lose them. In order to replenish, most people turn to sports drinks or electrolyte-enhanced water. However, sports drinks are flooded with tons of unnecessary sugars and calories, which coconut water naturally avoids.

Coconut Water is Fat-Free, Cholesterol-Free, and Low in Calories
Comprised mainly of water, coconut water is naturally fat-free and low in calories. In fact, coconut water has just 46 calories per serving. This alone makes coconut water an excellent alternative to many fatty, highly caloric juice blends, sodas, and sports drinks.

Coconut water is also cholesterol-free while sodas and sports drinks can contain between 15 mg and 30 mg (5-10% of your daily value) of cholesterol per serving.

What’s your favorite thing about coconut water? Comment below!

84 Responses to “Did You Know These Coconut Water Nutrition Facts?”

  1. shelly says:

    I love the fact that Phenom only has 46 calories, has magnesium, calcium and the potassium and still tastes great!

  2. Jack says:

    Contrary to popular beliefs coconuts do not make you fat. They are loaded with medium chain fatty acids that are easy to digest and therefore your body doesn’t store it as fat.

  3. melanie shanks says:

    i have bought cocunut oil to use on my skin and hair..ive heard so much good stuff about the benefits of cocunut.i did try to eat it but just couldent do it..so the water sounds great!

  4. David says:

    I’ve always liked the fresh, natural, sweet with a hint of salt taste of coconut juice. But i have been wrong believing that the juice was unhealthy. Until i read the facts that it is “Fat-Free, Cholesterol-Free, and Low in Calories”. I will definitely try the new coconut water PHENOM!

  5. Aretha says:

    I love coconuts and ate them a lot as a child. They are delicious! Now having more knowledge of the health benefits of coconut water, I plan to incorporate this more into my dietary regimen. The natural hydration factors are crucial when one considers that PHENOM coconut water doesn’t have added sugars and calories. I am so excited about trying PHENOM!

  6. Raine says:

    I know the incredible monolaurin (antifungal/antibacterial) miracle worker helps fight candida overgrowth. Does the coconut water have any properties as such or contain any monolaurin?

  7. Pam says:

    As a post-menopausal woman in my 60′s, I find that it gets harder and harder to keep essential nutrients in my body, while keeping hydrated. Because Phenom has potassium and magnesium, I know that I can hydrate for a very few calories, but replenish these vital elements.

  8. Serena says:

    Coconuts are great by themselves and just the idea of a water that has vitamins and minerals in it is wonderful. I have heard so much about coconut water and to find out that it is actually good for you is a shock.

  9. Cathy says:

    I love using coconut water when making rice. It’s a healthy and tasty way to slip it in to my family :)

  10. Veronica says:

    The difference between coconut water, and coconut milk is that coconut water is harvested from young green coconuts before the water is absorbed into the meat. After the coconut water starts absorbing into the meat, the thicker liquid left behind is coconut milk. Although still good for you, coconut milk is a more concentrated source of oil, trans fats and sugar, therefore, much higher in calories.

    Coconut water, on the other hand, can benefit those who are trying to lose weight or keep off those extra pounds, because it’s extremely low in calories. An 8.5 ounce serving of 100% pure coconut water only has about 45 calories.

  11. Karen Harmon says:

    Only 46 calories and healthy for you, plus it tastes great - what more can you ask?

  12. Anne says:

    Coconut water is incredibly healthy and one of the best drinks to hydrate the body. Besides helping to remove toxins from the body and aiding digestion, coconuts have amazing anti-viral, anti-fungal and anti-microbial properties that help to cure the diesease.

  13. ls says:

    The best thing you can drink.

  14. rubin lin says:

    i like the coconut taste. i always thought that too much coconut milk gave you high cholesterol. I think with coconut juice not as concentrated as the actual insides of the coconut. good to know

  15. Tammy McCarty says:

    I didn’t know how healthy coconut water was until I read your blog. I get leg cramps from not having enough potassium when I play sports. And everyone tells me to eat a banana. Now I can just drink this because I’m not a big banana person. Thank you!!

  16. Lisa says:

    I have used coconut oil to cook my food for many years because of all the proven health benefits. I started drinking coconut water in between because it is so hydrating and full of nutrients. It boosts your metabolism and immune system, promotes weight loss, controls diabetes, and fights off viruses. These are all great reasons I will continue to drink coconut water forever! Plus it tastes great!!!

  17. Shannon Orton says:

    I was curious regarding the carb/protein content. I didn’t see that anywhere. Also, how much is this per bottle?

  18. Shari Schrembeck says:

    I am still pretty new to the healthy lifestyle. In the past year, I have lost over 80lbs, coconut water has been a large peice of the change. I love the taste and it is low cal. It has been a great addition to my new life.

  19. busymom4kc says:

    I have a naturally high colesterol count and am trying to find ways, other than a prescription, to bring my levels down. I may have found it with this product. Time to think about trying coconut juice.

  20. Marvitos says:

    I never knew that coconut water was so beneficial. I, like a lot of others thought it was just another craze to hit store shelves. After reading about the health benefits, and the potassium level exceeding a banana, I would definitely like to try Phenom.

  21. Jill says:

    I LOVE cocounut water (also the jelly) since being first introduced to it in Jamaica in 1984. It hasn’t been until recent years that it has been available in the states, but thank God it’s here. Everything that is stated about it’s benefits is TRUE, I feel so much better when being able to have it at least once daily. An interesting fact is that true coconut water has been used in place of plazma in cases of emergency in the tropics. I so hope that I can find your particular product in my area.


  22. Melissa says:

    I love coconut and to know that this is a good way to get Potassium more then a banana is awesome and it’s less in calories as well as being a great way to keep hydrated and consume less calories and sugars. I always thought coconut had a lot of sugar but it doesn’t. Thank you for all the great information and look forward in trying your drink.

  23. tara pittman says:

    This makes me want to try coconut water

  24. Dan says:

    This stuff tastes great! Nothing better than enjoying a nice cold PhenomWater on a hot day!

  25. Portia says:

    No I did not, can’t wait to try it

  26. Portia says:


  27. Jessica Urmin says:

    I wasn’t aware that coconut water was nutrional for us. Good to know because I love coconut.

  28. Nikita says:

    Coconut water is a great alternative to regular water.

  29. Lyn Phillips says:

    I really like the concept of super hydration that tastes good. I have a shunt in my brain that, simply stated, works on the principles of a hydraulic pump. I have to drink copious amounts of fluids to make the shunt drain properly, and it will be a real pleasure to have something that’s healthy, not loaded with extra junk, is good tasting, low in calories and is NOT just plain old H2O!

  30. Dawn says:

    I was unaware of all of the great nutrients that coconut juice had to offer! I am very excited to try this product!

  31. Diana Marines says:

    I fell in love with coconut water on my first trip to Hawaii. It’s great for rehydration which is so important there because you sweat ALL DAY LONG. It tastes great and doesn’t leave you with a heavy full feeling. I love that it has so many nutrients, especially the calcium since I don’t drink cow’s milk.

  32. Diana says:

    Hello Everyone! My daughter loves coconut and coconut water. This product is good for people who want to try something refreshing and healthy, especially if they mind the coconut flavor and want something without the coconut flavor (my daughter and I do not really mind the coconut flavor though, but would love to try out these new flavors). Have a great day!

  33. Stephanie says:

    I love that this is naturally fat free, but I am just curious how is that possible if coconut has so much fat? I’m seeing many coconut products emerge in the health food industry lately which makes me very excited!!!

  34. maria says:

    Love the taste of Coconut! Have never tried Phenom, can’t wait.

  35. shelly says:

    I am quite surprise at the healthfulness of coconut water. I never knew our bodies would benefit so very much by something quite simple as coconut water. Surprisingly the unnecessary use of sugars and enhancements.

    thanks so much. shelly

  36. sherry stewart says:

    I am very health conscious and work out every day. I always eat a banana about 30 minutes before I work out for some potassium and just to have something light on my stomach. This coconut water sounds wonderful to drink before, during and after my workout. I always eat a little coconut in my yogart every day. As a kid I remember my mom buying fresh coconuts for us to eat and I loved eating it and drinking the milk when we cracked it open. Thanks for the info on this new coconut product!

  37. Tracee says:

    The smell of coconut reminds me of summer.

  38. RC says:

    I never knew the health benefits of coconut water; magnesium, potassium, calcium…just what the body needs!

  39. sharyn says:

    I never heard of coconut water before and am very surprised to read about all its benefits

  40. Jean says:

    Low in calories and so much benefit - I like that!

  41. Amber French says:

    I have always heard about the benefits of coconuts, but haven’t tried it yet. This will make it easier to get!

  42. Sandy says:

    It gets really hot in Dallas and I can’t stand most sports drinks. Coconut water should be able to help me replenish myself without giving me the awful flavors of sports drinks.

  43. Clarissa Moore says:

    I like to use coconut water as a sports drink.
    It’s all natural and I really like that it has a naturally good balance of vitamins & minerals that are lost through vigorous exercise.

  44. Pat says:

    I have a problem with night leg cramps. Even eating bananas doesn’t help. This would be an answer to prayers if it works. I can’t wait to try it.

  45. Mike says:

    Coconut water rules, besides the obvious health benefits, and being great for an after workout drink, i Use it for cooking. I am a chef and actually use coconut water in 3 of my recipes, people always want to know the “Secret” ingredients so i let them know. Ive actually started drinking coconut water during my jogs and bike rides as opposed to water.

  46. Lori says:

    I never knew coconuts had health benefits. I love the taste of coconut milk.

  47. Pamela007 says:

    I cant wait to try the mega-v.I think I found a replacement for nasty sugar water!

  48. Pamela007 says:

    Sounds like a great product. My only concern is price.

  49. Cathy says:

    I am glad to hear it does not contain unnecesary sugars and calcium. I am looking forward to trying it as I am always intent on keeping hydrated after my workout.

  50. Vaughn Zanoni says:

    This sounds like a wonderful to get the fluids and electrolytes needed to replenish the losses in this Florida heat. I am really happy to hear that it is low on calories as well - so much better for you than the sweet drinks most places offer!!

  51. Vaughn Zanoni says:

    This sounds like a wonderful to get the fluids and electrolytes needed to replenish the losses in this Florida heat. I am really happy to hear that it is low on calories as well – so much better for you than the sweet drinks most places offer!!

  52. Nicole says:

    I just recently learned about Coconut Water. I was in search of beverages that didn’t contain lactose, and this seems to be one of them, so I am eager to try a sample at my local GNC…please send me an email link for a coupon!

  53. Trisha says:

    I had never heard of coconut water, however, after reading the benefits of it I am shocked I had not found out about this sooner. I am always seeking other ways to be healthy and benefits to my body. I take potassium every day due to body cramps, and I cannot believe I did not know about this sooner, or the potassium cocunut water can offer. What a great find!

  54. Karen says:

    Besides having Rheumatoid Arthritis, I also have Ulcerative Colitis, & trying new products is risky, as I never know what will cause intestinal upset. Has anyone else with intestinal ailments had trouble when drinking coconut water? I really want to try it though!

  55. Cheryl Kaylie says:

    Coconut water is low in calories, has healthy essential nutrients and a declicious taste! I love everything coconut especially my delicious Coconut thai Shrimp ceviche!

  56. Margaret says:

    This looks like a great source of electrolytes and hydration without the unwanted fat and calories.

  57. Raquel says:

    I am excited about the fact that coconut water will help improve my hair and nails along with being a healthy drink to replace sports drinks.

  58. Aimee says:

    I have always wanted to try coconut water since there are so many benefits from drinking it but I am not a big fan of coconut flavor. I am excited that these come in different flavors so I can enjoy the taste and still receive the great benefits!

  59. dimple dennis says:

    coconut water was always my favorite hydrating element.besides all those good qualities which have been mentioned it is also skin’s best friend .i have experienced it .can’t wait to have some more

  60. Sheretta says:

    I need to be convinced that the PHENOM ENERGY tastes great while providing much needed and desired electrolytes and and energy. I want it cold, I want it room temp, I want want want Phenom coconut waterrrrrrrrrr.

  61. roseann says:

    I knew some of the benefits of coconut water but I never thought it contained so many GOOD things

  62. Glory says:

    Wow! i am really excited about this! who knew that Coconut water had so many benefits? i am considering switching from soda 2 this! great product! cant wait to try it!

  63. DBN says:

    Wow! Now I know!!! :) And I love coconut water!!!

  64. Suzi says:

    I didn’t know all of the nutritional benefits derived from coconut water. My hair and nails can use all the help they can get, just as my body needs extra potassium and calcium! I can hardly wait to try it! What is everyone’s favorite flavor?

  65. Kelly says:

    I have enjoyed Coconut Milk for years and am looking forward to trying the Coconut Water.

  66. Stephen Hand says:

    I didn’t know that coconut water had so much potassium. I’m such a lover of banana’s that I would love to give this product a try.

    If should be if you consume a banana or coconut a day, it keeps the doctor away, instead of an apple, which doesn’t have a huge amount of nutrition in it.

  67. linda says:

    I recently heard about coconut water and the benefits of drinking it on tv. Can’t wait to try it.

  68. NGLE says:

    much much better than soda…love the taste n good for my body …looooooooove it

  69. Janos says:

    As a kid I used to love drilling into coconuts and drinking the contents. It’s great to have that delicious milk in a somewhat more accessible container now, and even greater to hear just how good it is for you!

  70. Missy says:

    My daughters & I have used the coconut oil in our hair & love how shiny it leaves it now this will be another coconut item that I can introduce my daughters to. I love to show my girls that there are more great things out there for you than just the basic conventional stuff that everyone uses & usually it’s better for you. The fact that it hydrates you & gives you all those nutrients is a plus….. can’t wait to share :)

  71. Ripps says:

    Best way to replenish potassium in your body.

  72. Kayla says:

    Hi! I am only 27 and suffer from really high blood pressure. My doctor advised that when I exercise I either eat a banana or drink coconut water due to the potassium content. I am so excited to find the GNC brand! Thanks!

  73. Lacey says:

    I love the taste of coconut water, but I feel best about the nutritional stats. It’s comforting to know I can get away from boring water sometimes & try something flavorful & healthy with the fake ingredients.

  74. Jae says:

    um the low-calorie/good for you thing?
    signn me up! :)

  75. Carrie says:

    I drink coconut water during workouts and really hot days. Coconut water contains more potassium and less sodium than most sports and energy drinks. It is a natural isotonic beverage, with the same level of electrolytic balance as in our blood.

  76. amber says:

    coconut water is a great change from regular water, and the overly sweet taste of water flavorings!!

  77. Tom says:

    As a triathlete, I’m always trying to find a good source of electrolytes to replenish what I sweat out during racing and training, this stuff may be the answer. During training for my next event, I’m going to use Phenom instead of water when mixing my fuel bottles. Hopefully, this will be the answer to my cramping problems!!

  78. SJ says:

    I did not know these facts. I am currently on Weight Watchers and have been looking for a way to spice up my water! I am excited to try this and drink it regularly. Anyone else using it for their diet plan?

  79. Melissa says:

    I have Gastroparesis which VERY long story short, my stomach is no longer a muscle able to push food/liquids out, and has lead to many other medical issues. The part I’ve hated the MOST is always feeling thirsty because if I drink or eat too much of ANYthing…..too much being like 1 cup of water which then makes me nauseous while waiting for it to empty out of my stomach which in tests it’s shown my stomach only empty’s 4% of itself in 90 minutes! UGH! Anyway, since discovering coconut water about 4 years ago, I can drink only 1/4 in coconut water the amount of plain water I used to drink (and then feel nauseous having to physically empty my stomach by laying on one side or the other for sometimes hours, especially if I’d eaten any solid food with it). SO with some coconut water I can avoid my mouth feeling like I’d drank glue, or having to have basg of fluids through my IV port, which really only helps my body hydrate, but I still feel REALLY thirsty :( . I now live with my coconut water on a daily basis, and have also told my doctors about this, along with others suffering with the same issues. THANK YOU TO ALL MAKING Coconut Water products!!!!!! You’ve actually improved my quality of life. Love, Melissa

  80. TWine says:

    Thank you for the info; looking forward to trying the water.

  81. Christine says:

    Living in FL, it is easy to become dehydrated! I have had coconut water in the past, and was amazed at how quickly the headache and cramps subsided! I can’t wait to try your product! It seems much easier than drilling the hole in the coconut! And less messy!

  82. Debbie says:

    Living in AZ, we have some of the hottest climates in the country. In the summer especially, it is well over 100 degrees on a daily basis. I have found supplementing with Coconut water is the only thing that hydrates me correctly without overdoing it with sugar. I recommend to all my friends and family!

  83. cathy h. says:

    This product sounds like great stuff, I would like to give it a try!!!

  84. Andrea says:

    Tastes quite good! I enjoy the Pure Hydro!

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