Is Coconut Water Ketogenic: What You Should Know 

The marketing hype about coconut water will make you believe it is the best drink for people on a strict keto diet. But the truth is not every food or drink is keto-friendly. 

Coconut water is refreshing and tastes great. It is also considered a sports drink alternative. Why? It boasts a considerable amount of sodium and magnesium, two electrolytes. 

So, if you were recovering from an illness or after intense workout sessions, coconut water consumption can be beneficial. How? It can rehydrate your system.     

But if you were on a keto diet, you have to be conscious about what goes into your system. Why? There’s a need to maintain ketosis. 

Now, here’s what coconut water lovers should know. 

Is coconut water ketogenic?

No, coconut water isn’t ketogenic, or keto-friendly. So, if you’re on a keto diet, you’re better off without coconut water. Why? Coconut water might account for a third of your daily net carb. 

A Keto diet plan should include low carbs and higher fat. So, if coconut makes up a third of your carb intake, there’s a huge chance you might consume more carbs at the end of the day.

On the other hand, you can also use keto-friendly supplements to speed up your weight loss process. Use safe and proven supplements with natural ingredients to help you lose weight naturally. 

One supplement with such capability is the Raspberry Ketone Max, a proven weight loss and keto-friendly supplement. It boasts natural ingredients that encourage weight loss. 

You only have to make some lifestyle changes to reap the benefits of the Raspberry Ketone Max. These include adhering strictly to a diet plan, drinking plenty of water, and exercising regularly. 

Again, remember to resist the urge to replace water with coconut water. Coconut water can make it hard for you to maintain ketosis. 

However, if you find yourself in a position to consume coconut water, remember that moderation is crucial.

Keep reading for more on coconut water. 

Can You Consume Coconut Water On A Keto Diet?

Coconut water is one of the healthiest drinks you can ever find. It is refreshing and tastes great. But if you’re on a strict keto diet and eager to lose weight, you might want to think twice before drinking it. 

Now, the question is, can you drink coconut water even though you’re on a keto diet? Well, yes you can. 

Why? Firstly, carb intake during keto shouldn’t exceed 50 g. And a cup of coconut water contains approximately 9 grams of carbs. 

Nevertheless, moderation is the key. And you must make appropriate plans to allocate your daily carb. Ensure a large chunk of your daily carb intake doesn’t come from coconut water. Otherwise, you might exceed the daily net carb limit. 

So, should you replace coconut water with water? No! Such a move would be disastrous to your weight loss journey. Water is essential in ketogenic. It helps in breaking down the fatty acids and fat the body stores. 

With that said, people on a keto diet should consume plenty of water daily. And even if you must incorporate coconut water, natural coconut water is a wise choice. Avoid any coconut water brand on the market. Why? They contain ingredients considered unhealthy for the keto diet. 

A Handy Tip: Coconut water does not encourage weight loss. It would only rehydrate your body and offer other nutritional benefits. 

If you are eager to lose weight naturally, a comprehensive diet plan, regular exercise, and the Raspberry Ketone Max are wise choices. And please, don’t forget to consume plenty of water. 

Can You Eat Coconut In Keto?

Coconut meat is a staple for people on a keto diet plan. Why? It boasts high fat, which is the hallmark of ketogenic. 

Does coconut meat contain carbohydrates? Yes, it does, but at a medium level. Thus, you can incorporate coconut meat in your salads and dishes without feeling any guilt. 

Are coconut milk, coconut oil, coconut butter, and coconut cream keto-friendly? Yes, they are. Why? They also contain a higher amount of fat. 

So, if you’re on a keto diet, don’t ditch coconut meat. By the way, coconut meat and water are two separate things. The meat is the whitish flesh found inside the coconut, while the water is the liquid inside the coconut.

However, coconut meat is keto-friendly, while coconut water isn’t. The water is high in carbohydrates and therefore, not ideal for someone on a keto diet plan. 

You can also consume coconut meat by incorporating it into your foods or baked products.

Can Coconut Water Consumption Lead To Weight Gain?

Yes, it can. For the records, a cup of coconut water contains approximately 45 calories. So, drinking coconut water is like consuming liquid calories. 

If you are bent on coconut water consumption and follow a strict keto diet, do so with caution. A cup of coconut water can cause you to gain weight. You could add more calories faster than you were burning them. 

Now, what’s the best choice besides coconut water? Water is the answer. It is calories-free and a wise choice to rehydrate after intense workout sessions. 

How Many Carbs Do Coconut Water Contain?

Unlike coconut meat which boasts high fat, coconut water contains carbohydrates majorly.

Now, how much carb does a cup of coconut water have? A cup contains 9 grams. However, coconut water still contains fiber (2.6 g), which can help to lower the net carb to 6.4 g. 

If you were on a strict keto diet and watching your weight, water would be a better option for you. It has zero carbs or calories that can take you out of ketosis. 

How Many Calories Does Coconut Water Have?

A cup of coconut water, which is approximately 240 g, contains 45 calories. Now, imagine what would happen if you consume several servings daily. Your calorie intake will increase and you might find it challenging to achieve your weight loss goal.

So, if you were on a calorie-reduction diet, drinking coconut water isn’t the best option. 

Does Coconut Water Have Any Health Benefits?

Yes, it does. Coconut water boasts several minerals and nutrients the body requires. So, if you were not on a keto diet, coconut water is a wise choice. 

Let’s discuss the benefits of consuming coconut. 

#1: Packed with antioxidants: 

Do you want to replenish your body’s antioxidant supply? If yes, you can drink coconut water! It comes packed with antioxidants, which help prevent free radicals from destroying cells. 

A study conducted at the University of Calcutta, India, proved coconut water has powerful antioxidant properties. Rats with liver damage were given coconut water, and significant improvement in oxidative stress was reported. 

#2: Improve heart health: 

Studies conducted on rats showed how coconut water improves heart health. The study reveals that coconut water can lower bad cholesterol (LDL), lower blood pressure, and prevent a blood clot in the arteries.

#3: Aids hydration:

When recovering from illness or after hectic workout sessions, dehydration is possible. But you can rehydrate by consuming coconut water. 

Coconut water is an alternative to sports drinks. It boasts magnesium, sodium, potassium, which are two incredible electrolytes. 


Is coconut water ketogenic? No, coconut water isn’t. The carbs and calories in coconut water make it unfit for people on strict ketogenic diets.

Only consider drinking coconut water if you can allocate your carb intake responsibly. Keep in mind that a cup of coconut water (240 g) contains 9 g of carbohydrates. 

Furthermore, if you were on the keto diet, your net carb intake should not exceed 50 grams daily. You can replace high carbohydrates foods with high fatty foods, like dairy products, eggs, fresh fish, meat, etc. 

Elizabeth Willett (MA)
Elizabeth Willett (MA)
Elizabeth Willett has an M.A in health and fitness, is an experienced trainer, and enjoys teaching children about healthy eating habits. She loves to cook nutritious meals for her family.


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