Coconut water
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
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.
Coconut cream
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.
Julie.Nutrition Simple & Tasty 