Coconut water Benefits & Nutrition
Coconut water benefits: nutrition per 100 ml (19 kcal, 1.1 g fibre), how much to drink a day and who should be careful. Also called Nariyal pani.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Nariyal pani · Teas & drinks
- 19 kcalenergy
- 0.7 gprotein
- 1.1 gfibre
- Year-round (most in demand Mar–Jun)best season in India
Per 100 ml (per 100 ml) 🟢 In season now
Health benefits of coconut water
- Naturally contains potassium and some sodium — refreshing for everyday hydration.
- Low in calories compared with soft drinks and juices.
- A natural, unsweetened summer drink.
How to eat it
Drink fresh from a tender coconut; add lemon and mint, or soaked sabja.
How much a day: 1 glass (about 250 ml).
Who should be careful
- Kidney disease: avoid or ask your doctor — it is high in potassium.
- Not a replacement for ORS in diarrhoea or severe dehydration.
Best season in India
Year-round (most in demand Mar–Jun). See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of coconut water?
Naturally contains potassium and some sodium — refreshing for everyday hydration. Low in calories compared with soft drinks and juices. A natural, unsweetened summer drink.
How much coconut water can I have a day?
1 glass (about 250 ml). Drink fresh from a tender coconut; add lemon and mint, or soaked sabja.
Who should be careful with coconut water?
Kidney disease: avoid or ask your doctor — it is high in potassium. Not a replacement for ORS in diarrhoea or severe dehydration.
When is coconut water in season in India?
Year-round (most in demand Mar–Jun).
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