COCONUT WATER VS COCONUT MILK

Coconut is a blissful fruit, and this food source helps provide with two nourishing drinks coconut water and milk. However, they taste completely different and are variable in terms of nutritional content as well.

Coconut water is a sweet natural fluid that you can drink straight from the tender green coconuts. It comes naturally from the endosperm of the fruit. But, as the coconut starts to mature, water starts to harden and forms coconut meat or the solid endosperm. But you may still find some water in the mature coconuts.

Unlike the water, coconut milk is not naturally present but has to be processed by grating the flesh of mature coconuts and simmering it in hot water. Thereafter, the mixture is strained to get clear coconut milk. It is used as a substitute for cow’s milk as it is lactose-free, and also can be used in cooking various southeast Asian dishes.

Nutritional profile 

Coconut water contains mainly water about 94%, whereas coconut milk contains 50% less water with saturated fat as a predominant nutrient.

Source:- USDA

Comparison of 1 cup (240 ml) of coconut water and milk, then water has much more potassium, even sodium which is why it is recommended for athletes & fitness enthusiasts to have this natural electrolyte-rich drink as it also has certain other minerals like magnesium, zinc, etc.

On the other hand, coconut milk is higher in terms of calories and fat, therefore used as a healthy substitute for fat which has a distinct nutty flavour. It contains higher magnesium, folate and manganese. The presence of Medium Chain Triglycerides (MCTs), help in losing weight with having health beneficial effects.

Conclusively, both are healthy in their aspects and should be a part of the diet as they both offer health benefits.