Goya Coconut Water: Is It A Healthy Choice For Hydration?

Goya coconut water is a popular natural and refreshing beverage made from the clear, hydrating liquid inside young, green coconuts from Vietnam and Thailand.

It is marketed as low-calorie, fat-free, cholesterol-free, vegan, kosher and packed with electrolytes like potassium and sodium, making it a popular choice for anyone seeking a refreshing way to stay hydrated.

Additionally, it comes in several options, including coconut water with pulp, organic, reduced sugar, and more.

However, is Goya coconut water as healthy as it sounds?

Short answer: Goya coconut water is not a complete healthy choice due to it’s high sugar content and use of artificial preservatives in some variety. However, some varieties of Goya coconut water are good source of potassium and can be consumed occasionally.

Read on to find out more about Goya coconut water, including it’s ingredients, sugar, sodium content and more.

Read also: Is Vita Coco Healthy? Everything You Need To Know

What is Goya coconut water made up of?

Goya coconut water comes in different varieties.

Therefore, the exact ingredients can vary depending on the variety you choose.

In general, Goya coconut water is made from either coconut water or coconut juice, which are essentially the same thing.

Here’s the table showing the ingredients in each Goya coconut water variety.

Pure coconut waterCoconut Water, Less Than 1% Sugar ( To Balance Flavor).
Coconut water with pulpYoung Coconut Juice (80%), Water, Sugar, Young Coconut Pulp, Citric Acid (E330) As Acidity Regulators, Potassium Metabisulphite (E224) As Preservative.
Organic pure coconut waterOrganic Coconut Water.
Roasted coconut water with pulpRoasted COCONUT juice (80%), water, COCONUT pulp, sugar, citric acid (acidity regulator), potassium metabisulfite as preservative. Contains TREE NUT (COCONUT) and SULFITES.

The ingredients in Goya coconut water are simple.

There is no use of any artificial flavors or colors.

However, some varieties of Goya coconut water contain added sugar and artificial preservatives like potassium metabisulfite (E224).

Therefore, ingredients-wise, Goya coconut water cannot be considered as completely good choice.

Is Goya coconut water high in sugar?

Goya coconut water is high in sugar, containing 12 to 19g per serving (240ml).

That’s about 33 to 52% of the daily sugar limit for men and 48 to 76% for women. 

Crazy right?

Most Goya coconut water varieties stick to just the natural sugar.

However, two flavors – coconut water with pulp and roasted coconut water with pulp – contain extra added sugars as well.

If you are looking to reduce sugar intake, Goya coconut water may not be the best choice.

However, note that Goya does offer a reduced sugar coconut water variety with only 9g per serving(240ml). 

But even then, 9g is still considered high for a beverage.

Here’s the table showing the sugar content of all Goya coconut water varieties.

Pure coconut water12
Coconut water with pulp15
Organic pure coconut water12
Roasted coconut water with pulp19
Per serving (240ml)

How much sodium is in Goya coconut water?

Goya coconut water contains 30 to 90mg of sodium per serving (240ml).

That’s not even 7% of the daily ideal sodium limit(1500mg) set by the American Heart Association.

Goya coconut water is low in sodium, which is also marketed as.

But in my view, having minimal sodium isn’t an advantage for a beverage like coconut water.

Sodium is an essential part of the coconut water. It is an electrolyte that helps to regulate fluid balance in the body and support rehydration.

Here’s the table showing the sodium content of all Goya coconut water varieties.

Pure coconut water50
Coconut water with pulp90
Organic pure coconut water50
Roasted coconut water with pulp30
Per serving (240ml)

Is Goya coconut water good for weight loss?

Goya coconut water is not ideal for weight loss as it contains significant added sugar.

However, with around 50-90 calories per serving, Goya coconut water is definitely a lower-calorie choice.

Therefore, having one serving that too occasionally is acceptable when trying to lose weight.

For fast, lasting weight loss, I would recommend plain water as your go-to hydrator.

Note that weight loss depends not only on one food or drink but overall diet and lifestyle.

How much potassium is in Goya coconut water?

Potassium is one of the main electrolytes that makes coconut water great for hydration. 

However, not all Goya coconut water varieties contain this important mineral.

As per the label, only two varieties – Organic Pure Coconut Water and Pure Coconut Water – are good sources of potassium.

These two varieties contain about 13% of the daily recommended potassium for adults.

Is Goya coconut water better than real coconut water?

You might be wondering – if bottled Goya coconut water is truly better than cracking open a real coconut?

The answer is a big NO!

Here’s why.

  • Real coconut water comes with only natural sugar, but Goya coconut water has added sugar.
  • Real coconut water is free of any additives. But, Goya coconut water uses citric acid and preservatives like citric acid, Potassium Metabisulphite and sulphur dioxide.
  • Real coconut water contains nutrients like magnesium, manganese, vitamin C and L-arginine, which are missing in Goya coconut water.
  • Goya coconut water is pasteurized. Pasteurization helps to keep the drink safe from bacteria. However, pasteurization kills some essential nutrients from fresh, raw coconut water.

At the end of the day, nothing compares to cracking open a fresh young coconut for the purest taste and nutrition.

And as the saying goes, “Nothing compares to Mother Nature’s natural creation”.

Is Goya coconut water better than other coconut water brands?

Let’s compare Goya coconut water to some of the most popular options in the market.

1. Goya coconut water vs Harmless harvest coconut water

Goya coconut water is less healthy than Harmless harvest coconut water.

Here’s why.

  • Harmless harvest coconut water does not contain any added sugar.
  • Harmless harvest contains higher levels of sodium, calcium, potassium, phosphorus and magnesium, making it a better electrolyte option.
  • Harmless harvest coconut water does not contain any preservatives.

2. Goya coconut water vs Vita Coco

Goya coconut water is less healthy than Vita Coco.

Here’s why.

  • Vita Coco comes in low-sugar options containing 3g of sugar per serving.
  • Vita Coco has less sodium than Goya coconut water
  • Vita Coco is a good source of vitamin C, which is missing in Goya coconut water.
  • Vita Coco comes with extra nutrients such as phosphorus and magnesium.

3. Goya coconut water vs Kirkland coconut water

Goya coconut water is less healthy than Kirkland coconut water.

Here’s why.

  • Goya coconut water uses table sugar (highly processed), whereas Kirkland coconut water uses cane sugar (less processed).
  • Kirkland coconut water has higher levels of potassium, calcium, magnesium and phosphorus than Goya coconut water. 

4. Goya coconut vs 100% Zico coconut water

Goya coconut water is less healthy than Zico coconut water.

Here’s why.

  • Zico 100% coconut water does not contain added sugar. 
  • Zico 100% coconut water has higher levels of potassium, sodium and magnesium, making it a better electrolyte option.

Final words

When it comes to hydration and health, Goya coconut water falls somewhere in the middle.

There are both upsides and downsides to drinking this popular beverage.

On the upside, some Goya coconut water varieties provide a good source of potassium, an important electrolyte.

In addition, the sodium content is low, which is good for those limiting sodium intake.

On the downside, Goya coconut water is high in sugar. For those watching sugar intake, plain water is a much better choice.

Additionally, some Goya coconut water varieties contain preservatives like citric acid and potassium metabisulfite.

The bottom line? 

Goya coconut water can be an occasional refreshing treat. But with its high sugar content and use of preservatives in some flavors, I don’t recommend relying on it as your main hydrator.

It’s better to go for real coconut water, and if it’s not available, look for other coconut water brands.

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Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.

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