Coconut Milk Vs Coconut Water Health Benefits

Coconut Milk Vs Coconut Water: A Comparison of Health Benefits

What is Coconut Milk?

Coconut milk is a white, creamy liquid made from the flesh of mature coconuts. It is a popular ingredient in a variety of Asian cuisines and is used in many vegan and vegetarian dishes. Coconut milk is high in fat and calories, and it contains a variety of vitamins, minerals, and beneficial plant compounds. It is also naturally sweet and can be used as a dairy-free alternative to cream and milk.

What is Coconut Water?

Coconut water is the clear liquid found inside young, green coconuts. It is low in calories and contains a variety of vitamins and minerals. Unlike coconut milk, it has a mild, slightly sweet taste and is often consumed as a refreshing drink. It is also used in cooking and baking, as well as in some health and beauty products.

Nutritional Profile

Coconut milk and coconut water have different nutritional profiles. Coconut milk is high in fat and calories and is an excellent source of several vitamins and minerals. A 1-cup (240-ml) serving of coconut milk contains (1):

Calories: 445
Protein: 5 grams
Carbs: 6 grams
Fat: 48 grams
Fiber: 4 grams
Vitamin C: 10% of the RDI
Iron: 35% of the RDI
Magnesium: 19% of the RDI
Potassium: 17% of the RDI
Folate: 10% of the RDI
Vitamin B12: 16% of the RDI

Coconut water is low in calories, fat, and protein. It is an excellent source of several essential minerals, including potassium, magnesium, and calcium. A 1-cup (240-ml) serving of coconut water contains (2):

Calories: 46
Protein: 2 grams
Carbs: 9 grams
Fat: 0 grams
Fiber: 2.6 grams
Vitamin C: 10% of the RDI
Magnesium: 15% of the RDI
Potassium: 17% of the RDI
Calcium: 6% of the RDI
Sodium: 11% of the RDI

Health Benefits

Coconut Milk

Coconut milk is high in saturated fat, which is known to raise levels of “good” HDL cholesterol and may help protect against heart disease. It is also an excellent source of several vitamins and minerals, including iron, magnesium, and vitamin C. Coconut milk may also have antioxidant and anti-inflammatory properties.

Coconut Water

Coconut water is a great source of electrolytes, including potassium, sodium, and magnesium. These minerals help regulate fluid balance, improve muscle function, and prevent cramping and fatigue. Coconut water is also low in calories and contains some fiber, making it a great choice for those looking to lose weight. It may also have some antioxidant and anti-inflammatory properties.

Bottom Line

Coconut milk and coconut water are both healthy and nutritious. Coconut milk is high in calories and fat, making it an excellent source of energy. Coconut water is low in calories and contains several essential minerals, making it a great choice for hydration and weight loss.

Both coconut milk and coconut water have various health benefits and can be enjoyed in moderation as part of a healthy and balanced diet.