coconut water
.webp)
Table of Content
What is coconut water, nariyal pani, nariyali paani?
Coconut water is the clear, refreshing liquid found inside young, green coconuts. Naturally sweet and slightly nutty in flavor, it is packed with electrolytes like potassium, sodium, and magnesium, making it an excellent hydrating drink. Popular in tropical regions like India, it is often consumed straight from the coconut or sold bottled. Rich in nutrients yet low in calories, coconut water is a favorite natural beverage for beating the heat, aiding digestion, and replenishing fluids after physical activity.
In India, coconut water is widely available at street-side vendors, beaches, and markets, especially in coastal states like Kerala, Tamil Nadu, and Goa. It is not just a thirst quencher but also valued in Ayurveda for its cooling properties and ability to balance *pitta* (heat) in the body. Many Indians prefer it over sugary sodas as a healthier alternative, and it’s also used in traditional remedies for dehydration, urinary infections, and even hangovers. Its popularity has grown globally, with branded packaged versions now sold worldwide as a natural sports drink.
Also Known as
Nariyal ka pani, Narial ka pani
How to Select coconut water, nariyal pani, nariyali paani
Choose coconuts that feel heavy for their size, having no cracks and avoid those whose circular indented eyes are damp, moist or moldy. Shake the coconut. It should slosh with liquid and sound full. Coconut water can also be found in regular cans or tetra paks (and often has coconut pulp or coconut jelly added) and is also marketed as.
Culinary Uses of coconut water, nariyal pani, nariyali paani
Coconut water is widely cherished in India for its natural hydrating properties and numerous health benefits. During scorching summers, it serves as a popular, electrolyte-rich drink to prevent dehydration and replenish lost minerals. Many Indians consume it fresh from tender coconuts sold by street vendors, especially in coastal regions like Kerala, Goa, and Karnataka. Ayurveda recognizes coconut water as a *pitta*-pacifying coolant, often recommending it to soothe acidity, aid digestion, and detoxify the body. It’s also a common home remedy for urinary tract infections, as it helps flush out toxins. Pregnant women and fitness enthusiasts favor it for its low-calorie, high-potassium content, which supports metabolism and reduces fatigue.
Beyond health, coconut water holds cultural significance in India, often used in religious rituals and traditional ceremonies. In rural areas, it’s given to patients recovering from illnesses or heatstroke due to its sterile, nutrient-dense composition. Urban markets now feature packaged coconut water as a trendy health drink, replacing artificial sports beverages. Beauty enthusiasts use it as a natural skin toner or hair rinse to enhance glow and strength. From roadside *nariyal pani* stalls to upscale cafes, coconut water remains a timeless, multipurpose staple in Indian daily life.
How to Store coconut water, nariyal pani, nariyali paani
Although its always advisable to drink coconut water fresh. Coconut water can last longer until removed from coconut but once water is out should not be stored, as may ferment and turn sour. Food and Agriculture Organization [FAO] of the UN have shown a way to increase the shelf life of coconut water for upto three weeks has been developed by the Basically the idea is to filter, quickly chill and seal it in sterilised bottles. This prevents fermentation of coconut water that begins soon as it is exposed to air. Although its better to drink fresh for optimum benefits.
10 Health Benefits of coconut water, nariyal pani, nariyali paani
Coconut water is good for Weight Loss :
One cup of coconut water (200 ml) has only 48 calories. There is zero fat in this water. It’s a perfect weight loss drink which you don’t even need to carry. Absolutely fresh coconut water is available at the corner of most streets.
Having a glass of this lauric acid rich water before meals, helps to prevent overeating too.
2. Coconut water is good to control Hypertension :
Being high in potassium (480 mg / cup) it’s a boon for hypertensives to balance their electrolyte ratio and control high blood pressure. Eating more Potassium Rich Foods will flush more sodium from your body through urine. However do not overboard it, else you might experience low blood pressure. Chalk out it as a part of your meal with your doctor or dietitian. In accordance with your medications for high BP, s(he) will let you know the frequency of including coconut water in your weekly chart.
3. Coconut water is good for Heart Disease :
Due to the presence of potassium and calcium in Coconut water, it is believed to lower cholesterol and maintain a healthy heart beat.
See all 10 amazing benefits of coconut water.
Glycemic Index of coconut water, nariyal pani, nariyali paani
Coconut water has a low to moderate glycemic index (GI) of around 54, classifying it as a relatively blood sugar-friendly beverage. This makes it a better choice than sugary sodas or fruit juices (which often have GIs above 60) for those managing diabetes or insulin sensitivity. However, its natural sugars (like glucose and fructose) can still cause a mild blood sugar spike if consumed in large quantities.
Nutritional Information of coconut water, nariyal pani, nariyali paani
One cup of coconut water is 200 ml.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 1 cup of coconut water (commonly named as Nariyal Pani).
48 Calories
2.8 grams of Protein
8.8 grams of Carbs
0 grams of Fat
480 mg of Potassium (K) : 10.2% of RDA (about 4,700 mg) and
48 mg of Calcium (Ca) = 4.8% of RDA (about 1000 mg) is what coconut water in loaded with.

Related Glossary
Follow US
Recipe Categories
- Vitamin B12 Cobalamin Rich Recipes 33 recipes
- Low Calorie, Weight Loss Indian Recipes 421 recipes
- Low Cholesterol Indian Recipes 307 recipes
- Healthy Indian Breakfast 372 recipes
- Indian Diabetic recipes 558 recipes
- Indian Pregnancy recipes 461 recipes
- Zero Oil Indian Recipes 133 recipes
- Iron Rich Indian recipes 267 recipes
- Healthy Indian Acidity recipes 132 recipes
- Healthy Sabzis 108 recipes
- Indian Healthy Veg Snack 275 recipes
- Healthy Heart Recipes 415 recipes
- Healthy Veg Indian Soups 74 recipes
- Calcium Rich Indian Recipes 373 recipes
- High Blood Pressure Indian Recipes 100 recipes
- Healthy Indian Salads Recipes 137 recipes
- Low Carb Indian Diet, recipes 160 recipes
- Hypothyroidism Diet 59 recipes
- Arthritis Diet 68 recipes
- Vitamin K Diet 41 recipes
- High Protein Indian recipes 93 recipes
- Fatty Liver Diet 30 recipes
- PCOS 131 recipes
- Gluten Free Veg Indian 193 recipes
- High Fiber 328 recipes
- Indian Cancer Patients 275 recipes
- Jaundice Diet 45 recipes
- Sprouts 61 recipes
- Typhoid 43 recipes
- Irritable Bowel Syndrome (IBS) 20 recipes
- Kidney Stone Diet 9 recipes
- Home Remedies 213 recipes
- Senior Citizen 195 recipes
- Diet for Dialysis 10 recipes
- Healthy Indian Drinks and Juices 213 recipes
- Gout Indian Recipes 17 recipes
- Potassium Rich 80 recipes
- Vegan 194 recipes
- Forever Young Diet, Anti Aging Indian Diet 255 recipes
- Indian recipes to treat Vomiting 7 recipes
- High in Omega 3 Fatty Acids 31 recipes
- Zinc Rich Foods 55 recipes
- Vitamin B1 Rich Indian Foods, Recipes 101 recipes
- Malaria Diet 17 recipes
- Vitamin A Rich, Beta Carotene, Retinol 87 recipes
- Antioxidant Rich Indian 445 recipes
- Low Veg Glycemic Index 86 recipes
- Magnesium Rich 94 recipes
- Healthy Indian Dinner 85 recipes
- Lower Blood Pressure Salads 7 recipes
- Vitamin C Rich Indian recipes 118 recipes
- Healthy Indian Lunch Recipes 29 recipes
- Lactation 25 recipes
- Hyperthyroidism Diet 46 recipes
- Vitamin E Rich 50 recipes
- Vitamin B3, Niacin Rich 41 recipes
- Post Surgery Diet 42 recipes
- Lower Blood Pressure Desserts Sweets 14 recipes
- Selenium 27 recipes
- Phosphorus Rich Indian Recipes, Foods 74 recipes
- Copper 15 recipes
- Foods Rich in Vitamin B2 Riboflavin 22 recipes
- Vitamin B6 Diet 36 recipes
- Vitamin B9 Rich Folate 50 recipes
- B Vitamins 231 recipes
- Marathoners, Endurance Athletes, Triathlete 225 recipes
- Manganese Diet 32 recipes
- Thalassemia 18 recipes
- Detox Water, Fruit Infused Water 42 recipes
- Lactose Free Dairy Free 22 recipes
- Omega 6 Fatty Acids 32 recipes
- Phytonutrients 51 recipes
- Chronic Kidney Disease Indian recipes 12 recipes
- Selenium1 0 recipes
- Quick Snacks / Quick Starters 385 recipes
- Quick Breakfast Indian 132 recipes
- Quick Sabzis 117 recipes
- Quick Rotis / Parathas 46 recipes
- Quick Indian Sweets 139 recipes
- Quick Stir-Fries 51 recipes
- Quick Vegetarian Indian Soups 72 recipes
- Quick Chutneys 67 recipes
- Quick Vegetarian Rice, khichdi Recipes 56 recipes
- Indian snacks under 10 minutes 44 recipes
- Quick Indian Dips, Gravies & Sauces 103 recipes
- Quick Veg Indian Pizza 17 recipes
- Quick Veg Pasta 25 recipes
- Quick Pickles / Aachar 25 recipes
- Quick Dals / quick Kadhis 29 recipes
- Snacks under 5 minutes 33 recipes
- Quick Healthy Recipes 43 recipes
- Quick Pressure Cooker 46 recipes
- Quick Desserts 47 recipes
- Quick 3 Ingredients 63 recipes
- Quick Indian Desserts 18 recipes
- Quick 4 Ingredients 41 recipes
- Quick 5 Ingredients 41 recipes
- Kids Tiffin Box 318 recipes
- Recipes for Toddlers (1-3 Years) 31 recipes
- Sweet Recipes for Kids 453 recipes
- Recipes for Baby (10 to 12 Months) 14 recipes
- Quick Indian recipes for Kids 72 recipes
- Indian Breakfast Recipes for Kids 192 recipes
- Recipes for Weaning (8 to 9 months) 20 recipes
- Healthy Foods for Kids 195 recipes
- Snack Recipes for Kids 619 recipes
- Recipes Kids can make 36 recipes
- Kids After School 794 recipes
- Kids Jar Snacks 66 recipes
- Finger Foods for Babies, Toddlers and Kids 76 recipes
- Kids Weight Gain 43 recipes
- Kids Wraps and Rolls 23 recipes
- Kids Veg Pasta 27 recipes
- Kids Brain Boosting 68 recipes
- Protein rich food for kids 69 recipes
- Recipes for Weaning 13 recipes
- Kids Pizzas 30 recipes
- Babies, Toddler and Kids Iron Rich Foods 31 recipes
- High Fiber Foods for Kids 39 recipes
- Kids Noodles 37 recipes
- Kids High Energy Indian Foods 103 recipes
- Kids Calcium Rich Indian recipes 91 recipes
- Kids Recipes for Increasing Immunity 10 recipes
- Babies recipes, 6 to 18 months 31 recipes
- Kids Weight Loss 58 recipes
- Teething Recipes for Babies 10 recipes
- Cereals and Pulses for 8 to 9 months Baby 5 recipes
- Weaning foods at 7 months 8 recipes
- Indian Teen 315 recipes
- Starters / Snacks 2137 recipes
- Indian Breakfast Recipes 819 recipes
- Main Course Recipes 925 recipes
- Indian Salads 385 recipes
- Indian Desserts , Sweets 984 recipes
- Indian Soups 249 recipes
- Indian Beverages, Indian Drinks 483 recipes
- Indian Dinner 903 recipes
- Indian Dinner1 0 recipes
- Indian Lunch 830 recipes
- Side Dishes 449 recipes
- Indian Travel Food 433 recipes
- Indian Barbeque1 recipes 22 recipes
- Frozen Foods, Indian Freezer Recipes 67 recipes
- Whole Wheat Recipes 56 recipes
- Indian Comfort Foods 212 recipes
- Dinner Menus 56 recipes
- Easy Indian Veg 70 recipes
- Innovative Indian Recipes 27 recipes
- No Cook Indian 37 recipes
- Advanced Recipes 10 recipes
- Cakes with Eggs 13 recipes
- Microwave 230 recipes
- Oven 619 recipes
- Indian Steamer Recipes 102 recipes
- Kadai Veg 406 recipes
- Indian Barbeque Recipes 43 recipes
- Sizzler tray 15 recipes
- Mixer 566 recipes
- Pressure Cooker 315 recipes
- Tava 646 recipes
- Non-stick Pan 1393 recipes
- Appe Mould 17 recipes
- Indian Freezer recipes, meals 56 recipes
- Pan 223 recipes
- Deep Pan 148 recipes
- Non Stick Kadai Veg 203 recipes
- Refrigerator 176 recipes
- Waffle Indian recipes 6 recipes
- Handi 12 recipes
- Juicer and Hopper 64 recipes
- Grill 30 recipes
- Toaster 21 recipes
- Gas Toaster 7 recipes
- Steam 72 recipes
- No Cooking Veg Indian 335 recipes
- Vegetarian baked Indian recipes 380 recipes
- Boiled Indian recipes 129 recipes
- Deep Fry 259 recipes
- Indian Tawa 266 recipes
- Shallow Fry Indian 25 recipes
- Microwave1 173 recipes
- Saute 273 recipes
- Indian Pressure Cooker 171 recipes
- Stir-fry 100 recipes
- Roasting 0 recipes
