Health Care

Coconut Milk vs Coconut Water and What is the Difference Between them?6 min read

coconut water

Coconut Milk vs Coconut Water

Coconut is a palm tree bearing a large, hard fruit.

This coconut fruit has a hard brown shell and a delicious, white pulp.

This fruitage is known for its great versatility as it is widely used in many processes including the domestic, commercial, and industrial.

In many cultures, coconuts (the flesh, milk and water) are an essential element of their daily, healthy diet.

There are many products of coconut like coconut milk and oil which are used for cooking purposes and coconut water which is drunk as a juice or used for making alcoholic products.

When we first hear the words, coconut water and coconut milk, we would be confused about the difference between them, and the first thing to think of is this is water and this is milk, but the question is how could we lactate coconut to make a milk?

In fact, coconut milk and coconut water are two different beverages with different benefits and usages; however, both are very delicious and can be included in many recipes like ice cream, smoothies, cakes and curries.

To know more about coconut milk, coconut water and the difference between them, I suggest to keep reading..

Coconut Water

coconut milk

Simply, when you open a green, young coconut, you will see a clear liquid found in the center.

This liquid is slightly sweet, and very healthy as it is rich in nutrients with a less number of calories ( 17.4/100gm) than the canned coconut milk. As the coconut matures, this water which is also called “the liquid endosperm,” change into white flesh.

Coconut water is so refreshing, actually it is the most refreshing and nutritious beverage that nature has provided for the people of the tropics to fight the deadly heat in that area.

Then it became by time more popular as a health craze in the United States.

Studies proved that coconut water contains several minerals including big amount of potassium, Sodium and Calcium and 9.9 milligram Vitamin C per 100 gram.

Yes, coconut has a high amount of potassium as one single cup of coconut water contains more potassium than a large banana, so we see many gym-goers drinking coconut water to replace the electrolyte losses during their exercises.

Some doctors in the tropics even use it instead of saline in IV bags to keep the body of their patients hydrated.

If you are going to buy coconut water, you will see many different brands on the grocery store shelf.

Unless you don’t like drinking coconut water except which has the taste of the mixed fruit juices, try to buy the pure coconut water and avoid the plain which are flavored with other fruit juices.

The flavored water contains more calories and sugar than the pure one.

Coconut water has a small number of calories, and negligible amount of carbohydrates and proteins; therefore, it is used by in the Caribbean, the tropics, and the sub-continental areas to provide people with freshness and hydration.

Additionally, this water can be fermented to form coconut vinegar which is used in various cuisines in tropical cultures, and alcohol of coconut which is a famous alcoholic drink.

Health Benefits of Coconut Water

Recently, coconut water is considered as a “natural” sports drink because it is a great hydrator for light workouts.

This water has many benefits including:

  1. One cup of coconut water serves up more than 10 percent of your daily dose of potassium
  2. 8 ounces of coconut water delivers 45 calories, but it is not a problem if you’re sweating up
  3. It contains about 30 mg of sodium per cup
  4. You can use coconut water in smoothies and recipes
  5. Coconut water can help in weight loss as it has low calories compared to many other drinks

Coconut Milk The Difference between coconut water and coconut milk

On the other hand, we have coconut milk which is made from the white meat of a mature, brown coconut.

It is a sweet, white, and made from the flesh of a mature coconut (the white part)

To make the coconut milk, we shred the fruit, simmer it in water and leave it to soak.

After some time, the amazing flavors of the coconut seep into the water, so we strain the mixture in order to separate the flesh of the coconut and the white, opaque milk.

If we use very small amount of water in the recipe, we will get a thick, whipping cream-like substance called coconut cream which is skimmed off the top of the boiled liquid.

However, if we use bigger amount of water, the result will be less thick and may found in large cartons at the store.

As a result, canned coconut milk is between these two products as it has less water than carton coconut milk but more than coconut cream.

Obviously, the coconut milk has more calories (47 cal. per 100 gm) than coconut water, but the more water added in making the coconut milk, the less calories and fat content.

Therefore, try to use the unsweetened, low-fat coconut milk of popular brands like So Delicious, Califia, and Silk as a great dairy alternative for cereal, coffee, baking and making coconut-related soups

Additionally, we can convert coconut milk to a powder and use it to prepare curry and other delicious recipes.

Although it has some calories, coconut milk have proved to be a delicious, healthy drink and a crucial part of any healthy diet as it has lipid-balancing qualities and microbe-defending properties.

It also used to heal mouth ulcers.

According to the report made in U.S. in 2015, coconut milk is so popular in the country as it generated sales amounting to approximately 201 million U.S. dollars.

Health Benefits of Coconut Milk

Coconut milk has many health benefits including:

  1. It is so beneficial and natural as it is made of both, the coconut meat and water
  2. It contains 445 calories and 48 grams of fat (43 grams saturated) per cup
  3. If you substitute “lite” coconut milk for traditional coconut milk, you will decrease the amount of fat and calories without losing the delicious flavor
  4. It is rich with many nutrients and vitamins
  5. Coconut milk and cereals can be a delicious and nutritious breakfast, especially for kids

Difference between coconut water and coconut milk

Coconut Milk vs Coconut Water

Although both come from the coconut fruit, there are many differences between coconut water and coconut milk, including:

  1. Coconut water occurs naturally inside the coconut, but the coconut milk is made by crushing and simmering the white “flesh” of the coconut
  2. Coconut water has a low amount of carbohydrates and fats, but the coconut milk has higher values
  3. Coconut water is used as a refreshment and energy sports drink, vinegar and alcohol, while coconut milk is used to make delicious recipes, ice cream and smoothies
  4. Coconut water is clear and slightly sweet, while coconut milk is white and creamy
  5. Coconut water can be fermented to make vinegars and alcohols whereas coconut milk can be used instead of cow and animals’ milk
  6. Coconut water has a bland taste while coconut milk is much richer in taste

Eventually, although coconut milk is white, while coconut water is clear, and there is a big difference between
coconut milk and coconut water, but both are delicious in their own way.

Lately, all the coconut products have become quite popular, as there are different brands offering different products of coconut.

However, when you imagine yourself again lounging on a beach with a coconut drink in hand, you will know exactly what you are drinking.

Leave a Response