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Is Coconut Water High In Sugar? (Uh-Oh)

Coconut water has become all the craze in recent years. It’s not surprising, as it’s loaded with nutrients and minerals and makes for a wonderful way to stay hydrated. 

Since they’re made with coconuts, coconut water contains some sugar. But are all coconut waters the same when it comes to their sugar content? 

Is coconut water high in sugar no matter what brand you choose?

Coconut water, regardless of the brand, contains sugar. This isn’t all bad news since sugar can be healthy, especially the kind from fruits and veggies. 

The type of sugar you should avoid when choosing which brand of coconut water you want to buy is added sugar. These are unhealthy and have a negative impact on your health.

How much sugar is in coconut water?

One cup of freshly-made coconut water contains around 6.3 g of sugar. This isn’t a lot, especially since it also contains 2.6 g of dietary fiber. 

This can improve your digestion and ensure that the sugar you take in from coconut water is released in your blood slowly throughout the day, preventing spikes in your blood sugar levels.

Coconuts naturally contain sugar, so it’s no wonder that coconut water will also contain some of this carbohydrate. 

The sugar in coconut water is natural and good for your health in small amounts. As a result, it’s important to limit your consumption of added sugars, which some coconut water brands contain. 

So, make sure to read the nutritional values and choose the product that is as natural as possible.

Is coconut water healthy?

Most people choose to drink coconut water because of its hydration properties. But there’s a lot more that this beverage can do for you. 

For example, coconut water is a great source of powerful antioxidants coming from coconuts. 

These compounds help flush out harmful chemicals and free radicals from your body, reducing your risk of oxidative stress and damage. 

Free radicals also lead to inflammation, which makes you more likely to develop many chronic conditions.

Coconut water, especially the brands that sell fortified versions, is also a great source of phosphorus. 

This mineral helps build strong teeth and manage how your body uses the energy it has stored. 

Adequate amounts of phosphorus also help your kidneys filter out chemicals and excess amounts of other elements and even oxalates. 

So, even if it might seem like a not very important mineral, it’s crucial to consume foods and drink beverages high in phosphorus.

Some studies also show that drinking coconut water may help lower your risk of stroke and high blood pressure. 

This is often attributed to coconut water’s high potassium and sodium content, which are two minerals that help keep the electrolyte and fluid balance in your body. 

Potassium also counteracts the negative effects of sodium on your blood pressure, which can, in turn, prevent strokes.

Coconut water is also often used by people who enjoy intense workout sessions. It not only helps replenish the lost fluids, but it also contains vital minerals that help your muscles heal and maybe even burn fat. 

Some studies also show that coconut water might be better for post-workout hydration than regular water or sports drink, which are often loaded with sugar and preservatives. 

Coconut water also contains sugar, but the ones present in it are healthy and don’t cause spikes in your blood sugar levels.

Which brands of coconut water are lowest in sugar?

All coconut water brands contain sugar since they’re made with coconuts that naturally have sugar in them. Some brands, though, have added sugars even though they might seem healthy. 

So, below are the five most popular coconut water brands and how much sugar they contain.

1. Harvest Bay Coconut Water

This brand contains 6g of sugar and no added sugars. This is one of the healthiest brands in terms of sugar content, but unfortunately, it doesn’t contain any vitamin C.

On the bright side, it’s a great source of potassium and calcium while still being low in calories – just one cup of this coconut water contains just 35 calories!

RELATED: Which Coconut Water High In Vitamin C?

2. Taste Nirvana Real Coconut Water

Taste Nirvana Real Coconut Water, Coco Real Premium Coconut Water, 16.2 Ounce Cans (Pack of 24)

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A whole 240 ml (8 fl oz) of Taste Nirvana coconut water provides you with 8g of sugar and no added sugar. It’s also one of the brands lower in potassium. So, if you have to control how much of this mineral you take in but still want to drink some coconut water, this might be your best choice.

Taste Nirvana Real Coconut Water, Coco Real Premium Coconut Water, 16.2 Ounce Cans (Pack of 24)

3. Harmless Harvest Organic Coconut Water

Harmless Harvest Organic Coconut Water, Original 8.75oz (Pack of 12)

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One bottle of this coconut water brand contains 15 g of sugar and no added sugars. The bottle is also slightly bigger than others, so it contains much less sugar per calorie.

One small carton of this coconut water contains 20g of sugar, including 2g of added sugar. Even though it contains some added sugars, it’s still overall low in this carbohydrate.

Harmless Harvest Organic Coconut Water, Original 8.75oz (Pack of 12)

4. ZICO Natural Coconut Water Drink

Zico 100% Coconut Water Drink - 12 Pack, Natural Flavored - No Sugar Added, Gluten-Free - 500ml / 16.9 Fl Oz - Supports Hydration with Five Naturally Occurring Electrolytes - Not from Concentrate

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A whole 240 ml (8 fl oz) of this coconut water brand contains 20g of sugar but no added sugar at all. This makes it one of the best coconut water brands to choose from, as all the sugar it contains comes naturally from coconuts. This brand also contains good amounts of potassium, phosphorus, magnesium, and calcium, further adding to the health benefits.

4. Vita Coco Organic Coconut Water

Vita Coco Coconut Water, Pure Organic | Refreshing Coconut Taste | Natural Electrolytes | Vital Nutrients | 16.9 Oz (Pack Of 12)

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This brand is also high in calcium, magnesium, potassium, and phosphorus, which are essential electrolytes that keep you hydrated.

On the bright side, it’s rich in minerals, like potassium, magnesium, and phosphorus, as well as provides you with nearly 70% of your daily recommended need for vitamin C, which a lot of other brands can’t do.

Coconut water is a healthy and delicious way to stay hydrated. Even though most brands contain some sugar, they’re a healthier alternative to energy drinks and other sugary beverages that promise to keep you hydrated.

The only thing to watch out for is whether the brand you choose contains added sugar as it’s unhealthy and can raise your blood sugar levels.