Glycemic Index of Coconut Water
Coconut water has a low glycemic index (GI) of around 54. Foods with a GI below 55 are considered low-GI, meaning coconut water has a mild impact on blood sugar levels compared to high-GI foods. This makes it a suitable beverage option for people aiming to manage their blood sugar levels.
Glycemic Load of Coconut Water
The glycemic load (GL) of coconut water is also low, as it contains relatively few carbohydrates per serving. A low glycemic load further minimizes the effect on blood sugar, making coconut water a hydrating, refreshing choice with limited impact on glucose levels when consumed in moderation.
Nutritional Profile of Coconut Water (per 100 ml)
Coconut water is low in calories and contains important electrolytes, which support hydration. Here’s a look at the nutritional profile:
| Nutrient | Amount per 100 ml | % Daily Value (DV) |
|---|---|---|
| Calories | 19 kcal | – |
| Carbohydrates | 3.7 g | – |
| Sugars | 2.6 g | – |
| Fiber | 1.1 g | 4% |
| Protein | 0.7 g | – |
| Fat | 0.2 g | – |
| Vitamin C | 2.4 mg | 4% |
| Potassium | 250 mg | 7% |
| Magnesium | 25 mg | 6% |
| Calcium | 24 mg | 2% |
| Sodium | 105 mg | 5% |
With its low glycemic index, hydrating electrolytes, and nutrient content, coconut water is a natural, low-calorie drink that’s easy on blood sugar levels.
