A soothing beverage or tasty snack, whatever you call it, coconut water is a leading choice to rejuvenate the body’s hydration and provide essential nutrients. This article discusses some important nutritional facts and benefits of fresh coconut water, or nariyal pani. To find out more about this wonderful, tender fruit, read on!

Cool it off with the goodness of coconut water


The treasured water that beats the heat, especially in summers, is coconut water (referred to as Nariyal pani in Hindi). Coconut water is good for health as it keeps you well hydrated in the scorching summer heat and is a source of energy too. The scientific name for green coconut water is Cocus nucifera. It has multiple benefits and natural antioxidants that replenish your body and keep you hydrated for a long time.

Coconut water nutrition

According to the Dietary guidelines for Indians, the amount of nutrients that are present in tender coconut water (mg/100 grams) is mentioned below with its potential benefits: -

  • Potassium (215 mg): Potassium rich content in coconut water decreases blood pressure.
  • Sodium (28.09 mg): Sodium helps in balancing the fluid level in our body.
  • Calcium (27.47 mg): Calcium helps in the formation of bones and teeth. It is always advisable for nursing mothers to take coconut water to meet the calcium needs in their body.
  • Magnesium (18.19 mg): Magnesium helps with the movement of calcium and potassium in our body.
  • Phosphorus (18.05 mg): Just like calcium, phosphorus also helps in the strengthening and maintenance of bones and teeth.
  • Iron (0.06 mg): Iron is an important mineral that helps in the formation of haemoglobin and plays a crucial role in the growth and development of the body.

Health Benefits of Coconut

The power-packed clear fluid from raw coconut water has a sweet and nutty flavour, which is known for its multiple benefits. Let's have a look at what all the benefits of fresh coconut water are:

  • Improves hydration level in the body: Green coconut water nutrition aids in hydration and has plenty of electrolytes like sodium, potassium, and magnesium that maintain and improve your body’s hydration level.
  • Low calories count that aids weight loss: Fresh coconut water helps in weight loss too as it is low in calories and is a great option for those who are fond of sugary beverages.
  • Low in fat and cholesterol level: If you are looking for a fat free diet, coconut water is the best option to include in your meals. It is low in fat and cholesterol and helps in weight maintenance.
  • Anti-inflammatory properties: It also imparts anti-inflammatory properties due to its unique combination of sodium, potassium, vitamins, minerals. This helps in reducing inflammation and preventing acidity too. It’s one of the reasons why the nutritional value of coconut water is so high.
  • Lipid profile: As it is low in cholesterol and fat, it maintains your lipid profile level and is good for your health.
  • Maintain your blood pressure level: Green tender coconut water helps your body to maintain normal blood pressure and reduce body’s swelling.
  • Improves digestion: Raw coconut water aids in easy digestion as it has a digestive stimulant that promotes healthy gut bacteria.
  • Anti-ageing and skin health maintenance: Intake of coconut water gives you supple skin and reduces wrinkles, it also has an anti-ageing property. Drink coconut water daily to have cleaner and brighter skin.

Why should you drink coconut water daily?

As mentioned above, the high nutritional value of coconut water not only means that it hydrates your body but also is the reason why coconut water is called a "nutritious beverage.”

According to Dietary Guidelines for Indians, it has a caloric value of 15.3kcal per 100 gram and its sugar content is mainly dependent on the maturation of coconut. With time, the sugar content steadily increases from 1.5% to 5.5%, but this comes down to 2% during the full maturity of tender coconut.


There are no two ways about the fact that coconut water is good for health. As discussed above, fresh coconut water is a therapeutic drink that is produced from coconut palm trees. It is known for its calming effect and is often termed a “refreshing beverage." Aside from that, it can also restore the necessary nutrition in your body.

There is plenty of evidence claiming the health benefits of coconut water. Drinking coconut water frequently is highly beneficial for a variety of reasons, but always keep in mind that moderation is the key. Try this tender coconut water recipe at home today.