Coconut water is the liquid found in the heart of green coconuts, that means not completely ripe. Naturally rich in water and minerals (potassium and magnesium), with little sugar (4 g of sugar per 100 ml), coconut water is a delicious re-mineralizing drink. Although it contains 95% water, it also contains sugar, so you should not drink it daily like water. It’s more like a drink for an occasional appetizer: a good alternative to sodas (more chemical) and even fruit juices (which contain two to three times more sugar).
Very cold, the coconut water is very thirst-quenching. You can add lemon slices or mint leaves. At the supermarket, you can also find flavored versions (mango, pineapple …), then check the label to ensure that the composition remains « natural » and without added sugar.
Coconut milk comes from grinding the pulp of the coconut with boiling water. At the end of the manufacturing process, we obtain a liquid phase (which is the coconut milk) and a deposit on the top (which is the coconut cream that will be removed).
The term « milk » can be misleading: do not consider coconut milk as an equivalent of cow’s milk. Coconut milk is a fat (as cream, butter, oil): it contains 20% fat on average and therefore to eat with moderation. The caloric intake of coconut milk is approximately between that of the cream at 12% (light) and that at 35% (full). If you pay attention to your weight, look at the nutritional labels: it’s like creams, the fat content can vary from one manufacturer to another and you can find coconut milks with only 5 % of fat and so very light.
Under the name « coconut cream », we simply find a coconut milk more concentrated and therefore more caloric. Indeed, coconut cream contains less than 40% water and is very rich in fat (more than 35%).
Now you know it:
– Coconut water is a sweet drink and so to drink only occasionally.
– Coconut milk and coconut cream are fats and so to be eaten in moderate amounts.