Are you a fan of coconut water? It’s become one of the most popular beverages out there, with fans of the drink loving its high electrolyte content and mild, slightly sweet flavor. But where does that sweetness come from, exactly? Have you ever thought about the sugar in coconut water?
Coconut water is often marketed as a health-friendly choice, but that isn’t quite the whole story. In this article, we’ll crack open the secrets around coconut water sugar content to help you decide whether you’re inadvertently consuming more sugar than you realize.
And, if the coconut water sugar content doesn’t sit well with you, we’ll introduce you to some healthier options that don’t make you choose between your tastebuds and your health.
Overview of Coconut Water
Before we dive into just how much sugar is in coconut water, let’s take a quick look at this tropical drink itself. Coconut water is the clear liquid found inside young, green coconuts, and has long been cherished in tropical regions as a natural source of hydration.
Known for its refreshing taste and high levels of electrolytes, including potassium, sodium, and magnesium, coconut water has gained widespread popularity as a healthier alternative to sugary sports drinks and sodas.
Unlike coconut milk or cream, which are derived from the grated flesh of mature coconuts, coconut water is extracted from the center of the coconut fruit before it reaches maturity, making it lower in fat than the creamier coconut products.
As well as its high electrolyte content, coconut water may also have anti-inflammatory properties, but research into that is still ongoing. Despite its potential health benefits, there’s still the all-important question: Is coconut water high in sugar? Let’s take a look.
Does Coconut Water Have Sugar?
So, does coconut water have sugar? While many coconut waters don’t have added sugar, there are naturally occurring sugars in all coconut water. But how much sugar is in coconut water? The good news is that it tends to be lower than other beverages, like the boba sugar content.
Let’s take a closer look at the coconut water sugar content, what kind of sugar is in coconut water, and how the sugar in coconut water compares to other drinks, like the sugar in soda and ginger ale sugar content.
How Much Sugar is in Coconut Water?
So, just how much sugar is in coconut water, and how does the coconut water sugar content compare to other drinks? The truth is, the sugar in coconut water varies depending on the brand and product - here’s what you need to know.
The Coconut Water Sugar Content in Different Brands and Products
The sugar content of coconut water can fluctuate depending on the maturity of the coconut, the processing methods, and any added ingredients. Different coconut waters may also vary in their sugar content, with some brands offering plain, natural coconut water while others may contain added sugars or flavorings.
So, how much sugar is in coconut water? Products without added sugar, like Vita Coco’s original coconut water, contain around 10-12 grams of sugar per 16-ounce serving. Flavored coconut waters, on the other hand, may contain up to 28 grams of sugar per 16-oz serving - much higher!
What Kind of Sugar is in Coconut Water?
Wondering what kind of sugar is in coconut water? Coconut water mostly contains glucose, fructose, and sucrose. These sugars occur naturally in the coconut and contribute to its sweet taste. They are simple carbohydrates, and may cause significant spikes in your blood sugar levels.
So, Is Coconut Water High Sugar?
Is coconut water high in sugar compared to other drinks? As a quick reminder, unsweetened coconut water contains around 12 grams of sugar per serving, while flavored coconut water may have up to 28 grams.
How much sugar is in a can of Coke? A 12-oz can contains 39 grams of sugar - much more than coconut water. The sugar in Mountain Dew is even higher, while the Vitamin Water sugar amount is around 20 grams in 16 ounces - somewhere between unsweetened and sweetened coconut water.
How much sugar is in a chai tea? Chai tea contains around 25-40 grams of sugar, depending on whether you get it at a cafe or make it from a sachet at home. And finally, how much sugar is in sweet tea? Around 30 grams per 16-oz serving, or 50 grams if you buy the bottled version.
So, is coconut water high in sugar compared to other drinks? In general, coconut water (especially the unsweetened versions) contains less sugar than most other drinks, but it’s still a significant amount of sugar that shouldn’t be taken lightly. Here’s why.
The Problem With the Sugar in Coconut Water
According to the American Heart Association (AHA), men should consume no more than 36 grams of added sugar per day, while women should consume no more than 25 grams. So, one serving of flavored coconut water (which contains around 28 grams) can be your entire added sugar intake for the day!
There’s a very good reason why the AHA has sugar recommendations - too much sugar can have serious short and long-term health consequences. Sugar’s high caloric density contributes to weight gain, which in turn can lead to obesity, heart disease, and diabetes.
For those with diabetes or monitoring their blood sugar levels, the sugars in coconut water can affect glycemic control and cause potentially dangerous blood sugar spikes. And, if you’re on a keto diet, you have to be extra careful about your coconut water intake, or avoid it altogether.
How Does Sugar-Free or Low Sugar Coconut Water Compare?
Now that you know just how much sugar is in coconut water, you might be wondering whether low sugar coconut water or sugar free coconut water are better options. While there are both low sugar coconut waters and sugar free coconut waters, these might not be the hack you’ve been hoping for.
First of all, it’s important to realize that many standard coconut water products label themselves as low sugar or sugar free coconut water because they don’t contain added sugar, but as we’ve already established, these still have naturally quite high levels of sugar.
Because it’s essentially impossible to produce coconut water without sugar, sugar free coconut water may be artificially flavored. These drinks are also often sweetened with artificial sweeteners, which come with their own set of health concerns (more on that shortly).
Other Delicious Drinks With Lower Sugar Than Coconut Water
So, what other low sugar drinks are out there that don’t contain as much sugar as coconut water? We’ve already ruled out most options - soda, sweet tea, and boba all contain more sugar than coconut water. So what does that leave us with?
Exploring Alternative Hydration Options
Low sugar drinks aren’t necessarily hard to find, but most of them come with some serious health caveats. Low sugar or sugar free drinks are usually sweetened with artificial sweeteners (think stevia vs sucralose), which are linked to everything from cancer to liver problems.
Erythritol can significantly increase your risk of heart attack or stroke, while aspartame is a potential carcinogen that can also cause migraines and digestive issues. Many people turn to aspartame free drinks to avoid these risks, but in truth, all artificial sweeteners bring health concerns.
Try Our Low Sugar Sweet Tea at Oobli!
At Oobli, we’ve finally cracked the code. We’ve created amazingly delicious low sugar iced tea that doesn’t contain any harmful artificial sweeteners or unwanted calories and won’t spike your blood sugar. How have we done it? With nature’s sweet proteins!
Sweet proteins are found in certain tropical fruits, and can be 4,000 times sweeter than regular table sugar. Only a tiny amount is needed to sweeten our iced teas, which means we can bring you tasty beverages without the guilt and health concerns that come with sugar!
So, if you’re ready to try something refreshingly new, Oobli is here for you. Our teas contain just 7 grams of sugar in each 16-oz can - much less than the other beverages we’ve talked about! Plus, they’re keto-friendly, free from artificial sweeteners, and totally vegan.
And, we didn’t stop with tea! Our low sugar chocolate is high in fiber, made from clean ingredients, and comes in both milk and dark varieties. Our milk chocolate contains just 1g of added sugar, while our dark chocolate contains 1g of sugar in total. And they both taste amazing!
Parting Thoughts on the Coconut Water Sugar Content
So, does coconut water have sugar? Yes - despite being marketed as a healthy alternative, coconut water contains relatively high levels of sugar. Flavored coconut waters can actually contain more sugar than your daily recommended intake, which can have real consequences.
Here at Oobli, we wanted to break the mold and finally bring you a healthy beverage that doesn’t make you choose between flavor and your waistline. Our low-sugar iced tea is the perfect balance - it’s naturally sweetened, free from chemical additives, and 100% certified delicious!
It’s time to treat yourself without the guilt. Switch to Oobli’s sweet teas today and enjoy hydration that doesn’t compromise your health!
