Low-calorie, high-electrolyte, and 100% natural. Coconut water is often the go-to for athletes looking to ditch artificial sports drinks for something better.
With its impressive mineral profile, it seems like a perfect match for a low-carb diet.
But before you stock up, we have to ask: Is coconut water Keto? Let’s dive into the nutrition facts.
Coconut Water and Keto Diet Compatibility
Unfortunately, Coconut water is not keto-friendly. In fact, a cup of coconut water contains around 9 grams of net carbs, which is really quite high for a keto diet.
The goal of a keto diet is to keep your carb intake very low, typically around 20-50 grams per day (At the Keto Collective we recommend getting as close to 20g as possible when starting).
Consuming a cup of coconut water can quickly wipe out your daily ‘carb budget’, making it difficult to stay in ketosis.
Carb Count In Coconut Water
For anyone out there following a keto diet, you know that carbs are the arch enemy of ketosis. And avoiding loading up on carbohydrate content in food and drink is a prime concern.
Coconut water contains approximately 9 grams of carbohydrates per 100ml, with 2.6 grams of these being fibre. This means that the net carbohydrate content of coconut water is around 6.4 grams per 100ml.
This isn’t to confused with raw coconut flesh, which we use in our tasty low-carb keto snacks. Raw coconut low-carb and keto-friendly!
Even brands which profess to be low-carb and low-sugar are not keto-friendly. Jax Coco 100% Pure Coconut Water provides 3g of carbs per serving, making this on paper to be a great choice for those who don’t want to give up this thirst quencher whilst in ketosis.
With 100% natural ingredients, this looks to be a winner in our books!
However , when you dig a little deeper, you will notice the serving size is only 100ml!
And does anyone drink a can of anything over 3 and a half servings? I think not.
Natural Sugars vs Added Sugar
Thing is, coconut water contains natural sugars, which are different from added sugars but still can kick you out of ketosis double-quick.
Natural sugars are found in whole foods, such as fruit and vegetables, and are accompanied by fibre, vitamins and minerals. Added sugars (Which you really don’t want on keto!) are added to processed foods and drinks and provide no nutritional value.
While coconut water is loaded with natural sugars, it isn’t loaded with fibre. And we need fibre to ‘balance out’ our carb intake on keto. Remember, we need to measure our NET-CARBS!
Hydration and Electrolytes
A lot of people drink Coconut water for its amazing recovery powers after a hard workout or cardio session. That is because coconut water is a great source of hydration and electrolytes, which are important for maintaining a healthy body.
Electrolyte imbalance can lead to a number of irritating problems, including
- Muscle cramps
- Fatigue
- Headaches
And no one wants to deal with those, especially whilst going keto for the first time.
So whilst it would be great to have those electrolytes in-play on a keto diet, its just not possible without the sugar load that comes with Coconut water.
Avocados, keto-friendly vegetables like leafy greens, and bone broth are the best natural options for electrolytes on a keto diet!
Choosing the Right Coconut Products
So coconut water is off the table, but that isnt the case for all coconut products. Raw coconut is keto-friendly and is a tasty ally to have on a low-carb diet. This is especially true on the Keto diet, where the higher fat content of raw coconut fits the macros of this way of eating perfectly.
That being said, there is a big difference to drinking coconut water and eating raw coconut!
They’re not really alike at all, and when looking for alternatives to coconut water, you will have to use your imagination a little…
Alternatives to Coconut Water
So, now you know that coconut water is out, what can you have instead?
Well, If you are looking for a keto-friendly option to stay hydrated, there are plenty of low-carb alternatives to coconut water.
Plain water is always a great choice, as it contains zero carbs and is essential for staying hydrated. Yes, good’ol H20 is boring to many, but it is super important to keep your levels high when in keto.
Herbal teas are also an option, as they are low in carbs and can provide additional health benefits such as improving gut health, reducing inflammation, whilst boosting cardiovascular health.
If you are desperate for the tast of coconut, but without the carbs, try looking for a creamy unsweetened coconut milk, but use sparingly. It is lower in carbs and high in healthy fats, making it ‘better’ for keto, but not ideal.
Finally On… Coconut Water and Keto
We’re sorry to be the bearers of bad news on this. Coconut Water and Keto just don’t go together!
Even the lowest carb versions which ‘appear’ to be low-carb are not. So please don’t be tricked by fancy marketing.
You will have to look a little further for your perfect electrolyte replenisher on keto, but in the meantime, why not try our keto bars or keto cookies. Guaranteed to keep you keto!
SUZIE WALKER
Keto Collective Co-Founder & Naturopathic Nutritionist dipNT.CNM
Suzie has researched and reviewed the many health benefits of low-carb living. She co-founded The Keto Collective, a company that aims to make it easier to find whole food, great tasting, keto alternatives to their everyday favourites.
Read more about Suzie Walker
Leave feedback about this