Can You Drink Coconut Water on Keto?

Can You Drink Coconut Water on Keto

Thinking about drinking coconut water on keto? You’re not alone. Many people who follow ketogenic diets find that their bodies struggle to process the high levels of natural sugars found in many fruits, especially when those fruits are overripe or otherwise not very ripe. Coconut water is another fruit-based drink that can be difficult for many people to process on a ketogenic diet. However, with a little bit of research and strategic planning, you can determine whether or not you can drink coconut water on keto. 

Can You Drink Coconut Water on Keto?
Yes, you can drink coconut water on keto! Coconut water is a low-calorie drink that is full of electrolytes. While many dieters avoid sugary drinks and juices, coconut water has fewer calories than most fruit juices. In addition to being an excellent source of potassium and magnesium, it contains vitamins C and E. As long as you don’t add any additional sweeteners, coconut water is a great drink for anyone following the keto diet.

Why You Should Drink Coconut Water? 

1. It’s a great source of electrolytes

Coconut water is a great source of electrolytes, which are minerals that help your body maintain fluid balance and regulate hydration. This is why coconut water is often recommended for those who are suffering from dehydration and those who work out, as the body can be depleted of electrolytes when sweating. Athletes and people who are working out would benefit from having more electrolytes, as these keep your body hydrated and prevent cramps from happening due to dehydration. If you’re experiencing muscle cramps while working out or while doing your daily activities, coconut water can help! When you sweat, you lose electrolytes through your urine and your sweat. If you don’t have enough electrolytes in your body, you will feel tired, thirsty, and have cramps in your muscles. Coconut water is a great source of electrolytes and can help you stay hydrated throughout the day.

2. It can help you lose weight

Coconut water is rich in fiber and it can help you lose weight. Drinking coconut water daily can help you lose 2-3 pounds in a month, which is a great way to maintain a healthy weight. Moreover, coconut water is a low-calorie beverage. It contains fewer than 50 calories per cup and many benefits that come with it. Coconut water is rich in fiber, which helps you lose weight. It is a natural way to shed the extra pounds and stay healthy. Drinking one cup of coconut water daily can help you lose 2-3 pounds in a month.

3. It benefits your skin and hair

Coconut water is a great source of vitamins like B, C, and E, as well as proteins and minerals, which can benefit your skin and hair. These vitamins and minerals can help your skin remain healthy, hydrated, and nourished. Drinking coconut water can help you prevent aging and reduce wrinkles – perfect for people who are looking to slow down the aging process. Coconut water can also help promote hair growth. It can improve the condition of your hair and prevent hair loss. You can mix the coconut water with your daily shampoo or apply it as a hair mask once or twice a week.

How to Enjoy Coconut Water on a Keto Diet? 

  • Flavored Coconut Waters

One of the most obvious ways to enjoy coconut water on a keto diet is by purchasing flavored varieties. Some brands add sugar or other sweeteners, so read the labels for carb content. Luckily, there are plenty of coconut water brands that are natural flavoring only. One of our favorite keto-friendly flavored coconut waters is the Vita Coco Coconut Water with Mango. This coconut water is low in sugar and high in potassium. A serving has just 6 grams of carbs and 110 calories, making it a great addition to any keto diet. Besides having more potassium than a banana, coconut water also contains electrolytes, B vitamins, and a small amount of fiber. These nutrients can help with hydration and energy levels, especially during high-intensity workouts.

  • Smoothies

If you enjoy a thick, creamy smoothie, coconut water is a must-have ingredient. What’s more, it’s very low in carbs. And since there are no added sugars, coconut water is a great option for keto dieters. One of the best ways to enjoy coconut water on a keto diet is by using it as a milk substitute. Since one cup of coconut water has about the same amount of calories and fat as a cup of milk, it’s a great 1:1 swap. In fact, coconut water has fewer calories, fat, and protein than milk, making it a lighter alternative. One of our favorite keto-friendly smoothie recipes is the Blueberry Coconut Smoothie. For this recipe, you’ll need coconut water, frozen blueberries, plain greek yogurt, and a small handful of walnuts.

  • Keto-Friendly Mixes

If you like to drink coconut water but want to switch things up, you can substitute a keto-friendly coconut water powder. Coconut water powder is a great addition to your keto diet, especially if you rely on protein drinks. A serving of coconut water powder is carb-free, making it a low-carb hydration option. One of the best things about coconut water powder is that it’s very versatile — you can add it to just about anything. Some keto-friendly uses for coconut water powder include smoothies, protein shakes, water, and tea.

  • Light Dairy

If you’ve been on keto for a while, you might find yourself craving something a little more indulgent. Coconut milk is a great alternative to regular dairy milk, especially on keto diets. The only difference is that coconut milk has a higher fat content and fewer carbs than regular milk. One of the best ways to enjoy coconut milk on a keto diet is by using it to make coffee. If you’re a coffee drinker, you can use coconut milk as a substitute for milk or cream. To make coconut milk coffee, simply add 1 cup of coconut milk and a spoonful of coconut oil to a coffee pot.

  • Water + Egg Whites

If you’re craving something light, fast, and easy, try a coconut water and egg white drink. This is a great keto-friendly beverage that requires no extra ingredients or equipment. Simply combine 1 cup of coconut water with 2-3 tablespoons of egg whites. If you prefer to make coconut water with protein powder, you can try this recipe. For this recipe, you’ll need 1 cup of coconut water, 1 scoop of protein powder, and 1 teaspoon of coconut oil. Simply add all of the ingredients to a blender and process until smooth.

When You Can and Cannot Drink Coconut Water on Keto? 

  • If you’re following a strict ketogenic diet and want to drink coconut water, you’ll want to make sure that the coconut water has not been fermented or aged.
  •  You can buy refrigerated or unfermented coconut water in bottles or cans, but coconuts have a long shelf life when kept at room temperature. In some tropical regions, unfermented coconut water is available even during the colder months. 
  • When you select unfermented coconut water, make sure to check the label carefully to avoid consuming coconut milk by accident. 
  • If you’re following a standard ketogenic diet and want to drink coconut water, you can do so safely before, during, and after exercise. 
  • You may also want to drink coconut water on a ketogenic diet if you’re experiencing symptoms of dehydration, especially during hot weather.
  •  Coconut water is also a good choice if you want to avoid caffeine or electrolyte drinks like sports drinks.
  •  Keep in mind that coconut water is a higher-calorie beverage, so you may want to drink smaller amounts if you’re trying to lose weight.

Pros of Drinking Coconut Water on a Ketogenic Diet

  •  It hydrates your body and provides electrolytes, which are crucial for maintaining proper hydration and electrolyte balance.
  •  Coconut water contains few calories and is naturally low in fat, making it a healthy choice for people who are trying to lose weight or maintain a healthy lifestyle.
  •  Coconut water is a natural source of dietary fiber, which is especially helpful for people struggling with constipation or other digestive issues.

Cons of Drinking Coconut Water on a Ketogenic Diet

  • Coconut water has a high amount of natural sugars, which means that it can impact blood sugar levels and insulin sensitivity if consumed in excess.
  •  Some people with digestive issues experience unwanted side effects when consuming coconut water, including abdominal cramping or diarrhea.
  • Coconut water contains significantly more potassium than other healthy beverages like water or tea, so you may want to avoid consuming it when you have kidney issues.
  •  Coconut water is often packaged in plastic bottles, which are not biodegradable. This means that you’re contributing to plastic waste every time you purchase a coconut water beverage.


If you’re following a ketogenic diet and want to drink coconut water, make sure that you purchase unfermented or refrigerated coconut water. Avoid fermented or aged coconut water, as it has a higher sugar content and is less desirable for ketogenic diets. Remember that the amount of coconut water that you can drink without impacting your ketogenic diet will vary depending on how many carbohydrates you can tolerate each day.