All coconuts contain sugar. How much they contain depends on the type of coconut and its age. Something to note: Even coconuts with higher levels of sugar still only contain around 2.95ml of sugar per 100ml, which is relatively low in the context of a balanced diet. Of course, a bottle of coconut water—which is how any of us not living in a tropical paradise get our coconut water—is generally about 300ml. In one bottle that translates to up to 9g of sugar, which is a little over 2 teaspoons. All of which means that when you look at that total sugar value on the label, it’s a little misleading. Unlike Coke or fruit juice, in which half (or more) of the sugar content is fructose, coconut water’s sugar content is mostly glucose (which is fine, metabolically speaking). If you’re buying a coconut, go for the younger ones. The concentration of sugars in the water of a coconut increases in the early months of maturation. This process slowly falls back again at full maturity of the coconut. But, as the coconut ages, there’s less water. So, if you’re buying a whole baby (green) coconut, pick a fresh one between four to six months, if you have the choice.
