Coconut Water or Coconut Milk — Which is Healthier for You?

17th May 2025

2 minutes read

Coconut Water or Coconut Milk — Which is Healthier for You?

The coconut tree, a symbol of tropical abundance, offers two popular but very different products: coconut water and coconut milk. Often confused or used interchangeably, these two liquids have distinct compositions, culinary uses, and health impacts. So, which one is better suited to your health goals?

This article explores the nutritional properties, health benefits, culinary applications, and best uses for each type.

Origin and Composition

Coconut Water

Coconut water is the clear liquid found naturally inside young green coconuts. It is slightly sweet, refreshing, and packed with electrolytes.

Average composition (per 100 ml):

Calories: 19 kcal

Carbohydrates: 3.7 g (mainly glucose and fructose)

Proteins: 0.7 g

Fats: 0.2 g

Electrolytes: potassium (250 mg), sodium, calcium, magnesium

Coconut Milk

Coconut milk is made by grating mature coconut flesh and mixing it with hot water, then straining it to produce a rich, creamy white liquid.

Average composition (per 100 ml):

Calories: 190 kcal

Carbohydrates: 2 g

Proteins: 1.5 g

Fats: 20 g (mainly saturated fats, especially lauric acid)

Health Benefits

Coconut Water: The Natural Sports Drink

Rehydration: Its electrolyte content makes it excellent for post-exercise recovery or dehydration.

Low calorie: A healthier alternative to commercial sports drinks.

Kidney support: May help reduce kidney stone formation, according to some studies.

Antioxidant properties: Contains phenolic compounds that reduce oxidative stress.

Coconut Milk: A Nourishing Functional Food

Heart support? Lauric acid may improve lipid profiles in some individuals.

Satiety: High fat content makes it suitable for ketogenic and low-carb diets.

Anti-inflammatory effects: May help reduce inflammation through its bioactive compounds.

Dairy alternative: Suitable for those with lactose intolerance, although naturally lacking calcium and vitamin D.

Risks and Precautions

Coconut Water

Hyponatremia: Overconsumption may dilute sodium levels.

Diabetes: Though low in sugar, intake should be monitored by diabetics.

Coconut Milk

High in calories: Excessive use can contribute to weight gain.

Saturated fats: Controversial in cardiovascular health; moderation is key.

Allergies: Rare but possible coconut allergies exist.

Culinary Uses

Coconut Water

Consumed as a beverage or added to smoothies

Used in natural electrolyte drinks

Can be used to cook rice or flavor teas

Coconut Milk

Essential in curries, soups, exotic desserts

Used for vegan whipped cream

Common in sauces and baked goods

Verdict: Which Should You Choose?

For hydration and sports recovery: Coconut water

For rich and hearty cooking: Coconut milk

For low-calorie, low-sugar needs: Coconut water

For keto or vegan diets: Coconut milk

Coconut water and coconut milk serve different roles but can both be part of a healthy diet. Your choice should depend on your lifestyle, health status, and culinary preferences. Rather than choosing one over the other, it’s best to use both wisely and appropriately.