It is tasty, refreshing and also happens to be very good for you.

It is loaded with several important nutrients, including minerals that most people don’t get enough of.

Here are 8 health benefits of coconut water.

1. Good source of several nutrients

Coconuts grow on large palm trees known scientifically as Cocos nucifera. Despite the name, the coconut is a fruit rather than a nut.

Coconut water is the juice found in the center of a young, green coconut. It helps nourish the fruit.

As the coconut matures, some of the juice remains in liquid form, while the rest ripens into the solid white flesh known as coconut meat (1).

Coconut water is produced naturally in the fruit and contains 94% water and very little fat.

It should not be confused with coconut milk, which is made by adding water to grated coconut meat. It contains about 50% water and is very high in coconut fat.

Coconuts take 10–12 months to fully mature. Coconut water typically comes from young coconuts about 6–7 months of age, although it’s also found in mature fruit.

An average green coconut provides about 0.5-1 cups of coconut water.

One cup (240 grams) contains 46 calories, as well as (2):

  • Carbs: 9 grams.
  • Fiber: 3 grams.
  • Protein: 2 grams.
  • Vitamin C: 10% of the RDI.
  • Magnesium: 15% of the RDI.
  • Manganese: 17% of the RDI.
  • Potassium: 17% of the RDI.
  • Sodium: 11% of the RDI.
  • Calcium: 6% of the RDI.

Bottom Line: Coconut water is found in young coconuts and is a good source of fiber, vitamin C and several important minerals.