A nutritionist at Apollo Bengaluru explains which is better for you: green or brown coconut water

When the heat gets hot, many of us reach for a cold coconut. But when you stand in front of a vendor, you’re faced with a choice: a vibrant green coconut or a ripe, brown-shelled coconut. While both offer a refreshing escape, they are not created equal. Read also | Coconut water for weight loss; 6 ways that can help you get rid of kilos

Green coconut water is better for hydration, while brown coconut water sometimes boosts energy, says Bengaluru-based nutritionist Divya Gopal. (Frebek)

Nutritional evolution: from green to brown

Divya Gopal, Clinical Dietetics Consultant, Apollo Medical Centre, Koramangala, Bengaluru, shared her insights with HT Lifestyle on how ripening a coconut changes dietary DNA – and why your choice matters. As a coconut matures from green to brown, it undergoes major metabolic changes. Divya noted that although they are both moisturizers, their features change in several key ways:

⦿ Sugar content: The percentage of natural sugars increases as the fruit ages. Green coconut water is “metabolically lighter,” while brown coconut water is denser and tastes much sweeter.

⦿ Electrolyte balance: Green, immature coconuts are high in potassium. As they turn brown, the sodium concentration decreases further while potassium remains high.

⦿ Bioactive Compounds: Green coconuts generally have higher levels of amino acids and cytokines (bioactive compounds), although this can vary depending on the individual fruit.

⦿ Micronutrients: While both contain vitamins, vitamin C levels tend to decrease as coconuts mature.

In numbers: calories and sugar

For those who track their intake, the differences in intensity are clear. “Green coconut water contains approximately 18-20 calories per 100 ml, and brown coconut water contains approximately 22-25 calories per 100 ml,” Divya said.

“In addition, although the glucose and fructose content increases as the fruit matures, the difference between the two varieties is not significant, as the average total sugars in green coconut water equal about 5 g/100 ml, while in brown coconut water this amount equals about 18 g/100 ml.”

Verdict: Which one should you choose?

⦿ Green Status: Divya recommended green coconut water for general hydration. “Green coconut water contains lower levels of sugar…which makes drinking it in larger quantities more enjoyable,” she explained. She added that it is lighter in consistency and more suitable for regular moisturizing and toning.

⦿ Case for Brown: Brown coconut water acts like a “natural energy drink” due to its high concentration of carbohydrates. However, Divya cautioned that the majority of the population should only consume mature coconut water occasionally. “Healthy children should only consume small amounts of mature coconut water due to its high sugar content,” she advised, adding that older people generally tolerate the lighter green variety better.

IMPORTANT WARNINGS: Not a “water substitute”

Despite its benefits, Divya was quick to dispel the myth that coconut water should replace regular water:

⦿ NOT A SPORTS DRINK: Although great for light exercise, coconut water lacks the sodium needed to replenish the body after high-intensity endurance exercise.

⦿ NOT A MEDICAL REHYDRATION SOLUTION: It is not a substitute for Oral Rehydration Solution (ORS) in cases of clinical dehydration.

⦿ Dietary and kidney restrictions: People on a potassium-restricted diet or who have kidney disorders should limit their intake to half of what a healthy adult would eat.

⦿ Digestive system sensitivity: If you suffer from irritable bowel syndrome or a sensitive stomach, high potassium and fermentable carbohydrates – especially the concentrated brown type – can cause discomfort.

Final verdict? Coconut water is a functional beverage, not a daily staple. “Regular consumption…is unnecessary and may lead to increased potassium consumption and unwanted increase in calories,” Divya concluded.

According to her, whether you choose green or brown, enjoy it as an occasional treat during hot weather or while recovering from a mild illness, but keep a water bottle close at hand for your basic hydration needs.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your physician with any questions about a medical condition.