Coconut water is basically nature’s Gatorade.
It’s a great way to rehydrate after a stomach bug, night out, or tough gym session, thanks to the electrolytes it contains, including manganese, potassium, and sodium, says Bonnie Taub-Dix, RDN, dietitian and author of Read It Before You Eat It.
Naturally low in calories and sugar (somewhere around 60 calories and 10 grams of sugar per serving), coconut water is overall pretty healthy—that is, as long as you choose the right bottle.
“You need to read bottle labels carefully, since some contain added sugar and other ingredients you might want to avoid,” Taub-Dix says. In fact, lots of coconut waters contain added sugar in some form.
Considering that a major study published in JAMA Internal Medicine recently linked high added sugar intake with an increased risk of dying from cardiovascular disease, limiting the stuff isn’t a bad idea.
“While sugar is absolutely fine in moderation, you’re better off looking for coconut water that doesn’t contain sugar as an added ingredient,” says Amanda Blechman, RD, nutritionist at Danone North America.
In addition to checking for added sugar, make sure you’re also cognizant of serving sizes, adds Taub-Dix. Many bottles contain multiple servings, so you’ll quickly rack up the calories and sugar if you guzzle the whole thing.
Grab one of these nine nutritionist-approved coconut waters for a drink you can feel good about sipping on—whether you’re hungover, drenched in sweat, or simply sick of water.
1
Best For Pre- Or Post-Workout
Harmless Harvest Organic Coconut Water
amazon.com
What Blechman likes most about Harmless Harvest: their commitment to social accountability and fair trade. “The Fair For Life certification ensures they do good in the communities they impact,” she says.
This coconut H2O is a bit higher in carbohydrates and sugar than some other brands, so it’s a good hydration choice for before or after exercise.
Per serving: 90 calories, 0 g fat (0 g sat), 25 g carbs, 20 g sugar, 55 mg sodium, 0 g fiber, 0 g protein
2
Best For Weight Loss
365 Everyday Value Coconut Water
amazon.com
Clocking in at 40 calories per cup, “this option is a good choice if you’re looking to manage your caloric or sugar intake,” Blechman says.
Containing just organic coconut water and vitamin C, it’s a clean-as-can-be pick.
Per serving: 40 calories, 0 g fat (0 g sat), 9 g carbs, 8 g sugar, 40 mg sodium, 0 g fiber, 0 g protein
3
Best For Purists
Blue Monkey Organic 100% Coconut Water
Looking for a product that contains
only coconut water? Blue Monkey is a good one, according to dietitian
Kristin Kirkpatrick, RD.
“I also like that this brand offers options with pulp, which may help boost fiber,” she says.
Per serving: 64 calories, 0 g fat (0 g sat), 16 g carbs, 10 g sugar, 40 mg sodium, 0 g fiber, 0 g protein
4
Best For Minimal Added Sugar
Vita Coco Original Coconut Water
amazon.com
Though Vita Coco (perhaps the OG of coconut waters) advertises itself as nutrient rich and loaded with electrolytes, remember that it
does still contain calories and sugar, Kirkpatrick says.
However, she appreciates that this pick contains minimal added sugar (less than one percent).
Per serving: 60 calories, 0 g fat (0 g sat), 15 g carbs, 13 g sugar, 50 mg sodium, 0 g fiber, 0 g protein
5
Best Preservative-Free Option
Taste Nirvana Real Coconut Water
amazon.com
Taste Nirvana’s all-natural, preservative-free coconut water is also a good option, says Kirkpatrick.
One note: The ingredients include coconut essence. While this flavor isn’t harmful, it might confuse some consumers, she says.
Per serving: 100 calories, 0 g fat (0 g sat), 26 g carbs, 19 g sugar, 100 mg sodium, 0 g fiber, 0 g protein
6
Best For Transparency
ZICO Natural 100% Coconut Water
amazon.com
“I like the transparency on Zico’s website, which makes it easy to find nutrition facts labels for products,” says Kirkpatrick. Their 100% percent coconut water contains zero extra ingredients.
Per serving: 45 calories, 0 g fat (0 g sat), 11 g carbs, 9 g sugar, 65 mg sodium, 0 g fiber, 0 g protein
7
Best For Bubbles Lovers
Thirsty Buddha Classic Coconut Water
amazon.com
Thanks to a similarly simple ingredients list and transparent website, Thirsty Buddha is another good-for-you coconut water option.
If you’re feeling fancy, this brand also makes sparkling coconut water drinks in a variety of flavors, like Grapefruit and Peach Mango.
Per serving: 90 calories, 0 g fat (0 g sat), 23 g carbs, 19 g sugar, 160 mg sodium, 0 g fiber, 0 g protein
8
Best For Pulp Lovers
Amy & Brian Coconut Water with Pulp
amazon.com
The inclusion of actual coconut pulp makes this coconut water unique, says Blechman. Like OJ that contains pulp, this drink offers a little something extra in the texture department.
Per serving: 60 calories, 0 g fat (0 g sat), 15 g carbs, 14 g sugar, 78 mg sodium, 0 g fiber, 0 g protein
9
Best For Coconut Flavor
Bai Molokai Coconut Antioxidant Infusion Drink
amazon.com
While this one isn’t
exactly coconut water, it’s a good option if you’re looking for a coconut-y drink that’s lower in calories and sugar than a bottle of regular coconut water, says Blechman.
Made with filtered water, coconut water concentrate, stevia, and erythritol, it’s sweet and refreshing.
Per serving: 5 calories, 0 g fat (0 g sat), 6 g carbs, 1 g sugar, 35 mg sodium, 0 g fiber, 0 g protein
via 9 Best Coconut Water Brands Of 2020, According To Nutritionists
General Health Magazine 