KETO VERDICTLIMIT
Coconut water isn’t ideal for strict keto at ~3.7g net carbs per 100ml (~9g per 8 oz/240ml). While it provides electrolytes, the natural sugars make it a limit choice—save for small, deliberate portions or higher-carb days.
Is Coconut Water Keto?
Other
Coconut water isn’t ideal for strict keto at ~3.7g net carbs per 100ml (~9g per 8 oz/240ml). While it provides electrolytes, the natural sugars make it a limit choice—save for small, deliberate portions or higher-carb days.
- Net carbs (100g)3.7g
- Protein (100g)0.7g
- Fat (100g)0.2g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.7g
Total Carbs
3.7g
Fiber
0g
Protein
0.7g
Fat
0.2g
Calories
19
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- Modest net carbs (~3.7g/100ml) can fit only in small portions
- Provides potassium and magnesium, but not carb-free
- Better daily hydration options: water + sugar-free electrolytes
- Avoid large glasses; a 240ml serving is ~9g net carbs
- Unsweetened varieties only—flavored/sweetened raise carbs
- Best reserved for targeted use (e.g., post-exercise if carbs allow)
HEALTH BENEFITS
- Natural electrolytes (notably potassium) support hydration
- Low acidity and gentle taste can aid palatability when rehydrating
- Contains small amounts of antioxidant polyphenols
- May help maintain fluid balance in hot climates or after exercise
- Naturally free from lactose and gluten
- Low sodium for those monitoring salt—can add a pinch if needed
PREPARATION SUGGESTIONS
COMPLETE AVOIDANCE
For strict keto (<20g carbs/day), skip coconut water and use sugar-free electrolyte water instead.
POST-WORKOUT
If following a higher-carb keto or targeted keto, 60–120ml diluted with water may fit post-training.
EMERGENCY REHYDRATION
Use when rapid rehydration is needed and carbs aren’t a concern; dilute 1:1 with water.
NOT RECOMMENDED
Avoid as an everyday beverage on keto—carbs add up fast in drink-sized portions.
IF CONSUMED
Limit to ≤100ml and count all carbs toward your daily total; choose unsweetened only.
ELECTROLYTE ALTERNATIVE
Mix mineral-water with a sugar-free electrolyte blend and a squeeze of lime.