Coconut water is absorbed through the roots and stored in the fruit as it grows. Water in the coconut changes as the fruit matures.
How it forms
The coconut palm takes up water through its roots. The water moves to the fruit, where the endosperm of young coconuts stores it as coconut water.
As the coconut matures
- A young coconut has more water and a thin, jelly-like meat.
- Mature coconuts have less water, and more thick white meat.
- A mature coconut holds about 200 to 300 ml of water.
Nutrients
Coconut water is mostly water with potassium and natural sugars.
Coconut development
A coconut palm flower is pollinated, and a nut grows over about 12 months. In the first months, the fruit fills with liquid called coconut water. Inside the shell there are three “eyes,” which are germination pores.
Stages of the endosperm
- The liquid endosperm forms first, which is what we drink as coconut water.
- Later, cells deposit a white layer of solid endosperm, the coconut meat, along the inner wall.
- The more the meat forms, the less water remains. A mature coconut has a smaller amount of water and thick, firm meat.
Why it is liquid
The fluid is a nutrient solution for the developing embryo. It is rich in sugars, minerals and growth hormones.
Amounts
A young green coconut can contain 300 to 750 milliliters of water. Mature brown coconuts contain much less, around 100 to 200 milliliters.
Composition
Coconut water is about 94% water. One cup (240 milliliters) has about 45 to 60 calories, 9 grams of sugar, around 600 milligrams of potassium and some sodium and magnesium.
Not the same as coconut milk
Coconut milk is made by blending grated coconut meat with water, and is high in fat. Coconut water is the natural liquid inside young coconuts.
Emergency hydration claim
During World War II, coconut water was reportedly used as an emergency intravenous fluid in the Pacific. It is not recommended for use as a medical substitute today.
Seed germination
If a mature coconut falls on moist ground, the embryo uses the meat and fluid as food to sprout through one of the eyes.
Harvest
Coconuts for drinking are harvested at about 6 to 7 months. Palm trees can produce 30 to 75 coconuts per year and can live for over 60 years.
Development of coconut water
Coconut water is the liquid endosperm inside the seed of the coconut palm. As the fruit matures, a young coconut at about 6 to 7 months has the most water, and the meat is thin and jelly like. By 10 to 12 months, the water decreases as the meat thickens into the white flesh, and the nut has less liquid. A young coconut can contain roughly 1 to 2 cups of water. Coconut water is clear, slightly sweet and rich in potassium, with one cup (240 ml) providing about 46 calories, 9 grams of sugar and 600 mg of potassium.
Coconut water versus milk and myths
Coconut milk is made by blending grated coconut meat with water and is much higher in fat. Coconut water is a popular sports drink, but for most exercise lasting under an hour, plain water works equally well. It contains less sodium than most sports drinks, so it may be less helpful after heavy sweating. Stories of coconut water being used as an emergency IV fluid during World War II exist, but it is not a medical substitute for sterile solutions and should not be used that way. People on potassium restricted diets, including those with kidney disease, should limit it.
Based on data from the USDA FoodData Central and the Food and Agriculture Organization
