Though squeezed from the same fruit, coconut milk and coconut water aren’t as similar as they may seem. From their appearance to their health benefits, these beverages differentiate in significant ways. Below is a guide to compare and contrast both drinks to decide which is best for your smoothie, protein shake, or coconut cocktail.
A Guide to Choosing Your Coconut Beverage
How Is it Made?
Coconut water is made just as coconuts are ripening, at around nine months old. Juice from the center of the fruit, which has not yet been absorbed into the coconut meat, is extracted and filtered to make the beverage. It’s usually shaken up with other fruity components to make various coconut cocktails.
Coconut milk uses both the water and meat inside of the fruit. It’s simmered in water to extract its flavors, then kept in cool temperatures to allow a fatty cream layer to rise to the top of the mixture and create the milk.
How Many Calories?
Coconut water is 94% water with little caloric fat. A cup of coconut water is approximately 45 calories, with 9 grams of carbohydrates, 2.6 grams of fiber, and 1.7 grams of protein. One cup of coconut milk is higher in fat content, as it contains 552 calories, 2.3 grams of protein, 5.5 grams of carbohydrates, and 2.2 grams of fiber. From a weight maintenance perspective, you may want to incorporate coconut water into your coconut cocktails instead of milk.
How Healthy Is it?
A glass of coconut water contains vitamin B, potassium, enzymes, and amino acids. In one study, the potassium makeup of coconut water decreased hypertension in 71% of participants and promoted cardiac health. Vitamin B has also been shown to support nervous and digestive systems, such as the formation of red blood cells. This makes coconut water effective in preventing symptoms of anemia. The saturated fats found in coconut milk may not be as heart-healthy as its water counterpart, but it does contain lauric acid, which carries antimicrobial and anti-inflammatory properties. It has also been shown to lower cholesterol.
If you’re looking to shake up a normal glass of coconut water, grab the infused cocktail from Kaiso Cocktail in Brooklyn, NY. Their artisanal drink features no additives or preservatives for a crisp, fresh aftertaste with a punch of its 12% alcohol content. Get a taste of their premium, low-calorie coconut cocktail by calling (718) 885-7100 or visiting their website for information about their product and distribution areas.