Skip to Content

Is Coconut High In Potassium? (Banana Killer?)

Coconut is a tropical fruit that grows on palms. It’s eaten for its water, milk, oil, and delicious white meat. 

In recent years, coconuts have become more popular due to their culinary uses as well as health benefits. 

For instance, they’re loaded with nutrients, vitamins, and minerals, including potassium. 

But if you follow a low-potassium diet, is it safe for you to eat coconuts? Are coconuts high in potassium?

Are coconuts high in potassium?

Coconuts are a high-potassium fruit that should be avoided by people following a low-potassium diet. Some parts of the coconut, especially the meat, are very high in calories. 

So if you eat them in small quantities, it might be safe to include some coconut on a kidney-friendly diet. 

For others who are looking to up their intake of potassium, coconut is a tasty and healthy way to do it without taking supplements.

Make sure to check out: Can You Check Your Potassium Level At Home? and The Best Low Potassium Snacks (Eat This, Not That).

How much potassium is in coconut?

The healthiest version of coconut cream is the raw kind. Three tablespoons of this type of coconut cream contain 147 mg of potassium. 

While this might be under the 200 mg mark, it’s important to remember that people consume more than three tablespoons of coconut milk and meat in one sitting. 

So, the potassium adds up and can worsen some health issues for people particularly sensitive to this mineral.

Dried coconut cream that you can purchase in cans usually contains around 260 mg of potassium in three tablespoons. 

It’s not only higher in potassium but also calories, fats, and preservatives. As a result, it should be avoided as much as possible on a low-potassium diet. 

Three tablespoons of coconut cream contain 147 mg of potassium

On the bright side, those who want to consume more potassium can use coconut in all forms to up their intake of this mineral and reap wonderful health benefits. 

So, as you can see, whether coconut is safe for you depends on your dietary requirements. 

Is coconut healthy?

Most of the calories in coconut come from fat, but it does contain some protein. Coconuts contain a special type of fat, which is absorbed instantly from your intestines and used for energy. 

Some studies showed that this can promote fat loss and prevent overeating, especially when these fats are eaten in place of saturated fatty acids from animal-based foods. 

Coconut is low in carbohydrates but contains a great amount of fiber per single serving. The fiber found in coconuts has been found to stabilize blood sugar levels, reduce the symptoms of diabetes, and improve insulin resistance. 

What’s more, the plant compounds in coconuts help force your pancreas to produce more insulin naturally. 

This further reduces your risk of diabetes and improves the symptoms of type 2 diabetes if you do duffer from it.

Both coconut meat and water contain several powerful antioxidants that help flush out free radicals from your body, preventing oxidative stress. 

Oxidative stress and damage to your cells increase the risk of cancer, heart disease, and premature aging. 

Is coconut healthy?
Is coconut healthy?

Antioxidants found in coconuts also help prevent the oxidation of the ‘good’ cholesterol, lowering your risk of various cardiovascular heart conditions. 

Because of that, consuming enough antioxidant-rich foods is incredibly important.

One of the most abundant minerals in coconut meat is manganese. This mineral helps your body form connective tissue, bones, blood-clotting factors, and sex hormones. 

It also aids in carbohydrate metabolism and calcium absorption, ensuring that your body absorbs as many minerals as possible. 

Manganese may also contribute to normal brain and nerve function, preventing various cognitive disorders.

Can you take in too much potassium from coconuts?

Coconut is a high-potassium fruit, which means that people sensitive to potassium should avoid consuming it. 

If you can’t live without having some coconut in your diet, try sticking to coconut milk, as it’s much easier to measure an adequate serving. 

It’s also a good idea to stay away from coconut milk and water on a low-potassium diet, as these are especially high in this mineral.

If you’re healthy and consume coconut-based products in moderation, you don’t have to worry about taking in too much of this mineral from any food. 

This is because your kidneys are efficient at removing excess amounts of potassium, keeping the levels of this mineral in check. 

So, in these cases, don’t be scared to include this delicious and nutritious fruit in your diet.

Is coconut milk high in potassium?

One cup of raw coconut milk contains 631 mg of potassium. This amount of potassium makes it a poor choice of drink for people on a low-potassium diet. 

Even if you were to add just a few tablespoons of coconut milk to your morning coffee, you might still risk taking in too much from this type of milk. 

Because of that, you might be better off choosing other types of milk that are lower in potassium.

One cup of raw coconut milk contains 631 mg of potassium

One cup of canned coconut milk is slightly lower in potassium, providing you with 497 mg of this mineral. 

Unfortunately, canned coconut milk often tends to be high in sugar, sodium, and preservatives to ensure long shelf life. 

While it’s still a healthy food choice for most, make sure to drink it in moderation and as part of a balanced diet.

Is coconut water high in potassium?

One cup of coconut water contains around 600 mg of potassium. This beverage is very high in potassium, whether you make it yourself or buy bottled versions. 

As a result, experts recommend avoiding coconut water on a low-potassium, kidney-friendly diet. 

Coconut water is recommended for people looking to increase their intake of many minerals, including potassium, magnesium, manganese, and calcium. 

It’s a very effective way to hydrate, especially after a workout, and helps improve the health of your skin.

Conclusion

Coconut is a fruit very high in potassium, which means that you should limit or completely avoid it on a low-potassium diet. 

If you can consume standard amounts of potassium, coconut makes for a great source of healthy fats, nutrients, and plant compounds that improve your health. 

So if your dietary requirements allow it, adding some coconut-derived products to your diet is an excellent idea.

Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.