Coconut water is 94% water and is fat-free and cholesterol-free. “For recreational drinking, you want to get one that is unsweetened and one that doesn’t have added sodium,” says Smith. One of the biggest ways to tell the difference between pressed and regular coconut water is in how they look. Although plain water is a good choice, two small studies suggest that coconut water might be even better.

Most people don’t get enough potassium in their diet. The mineral helps remove extra sodium from your body through your urine. Coconut water can even help lower blood pressure. Though the two drinks are very similar in a lot of ways, there are some differences you may want to consider before deciding on which variety to drink. Appearance In one 2012 study, insulin-resistant rats on a high fructose diet were treated with coconut water. Free radical activity decreased, as did blood pressure, triglycerides, and insulin levels ( 5).

In an older study from 2008, researchers fed rats a diet rich in fats and cholesterol. They also fed one group high doses of coconut water (4 ml per 100 grams of body weight).

Coconut water is the clear liquid found inside a coconut that has been broken open. Fresh coconut water can be consumed directly from the fruit. Pressed coconut water also is a bit higher on fat, but everything else remains relatively the same.

Conclusion

As one coconut enthusiast noted, pressed coconut water tastes more like the fresh coconut water that you would drink directly from the fruit. Nutritional Difference If you are looking for something to compare it to, pressed coconut water has more flavor and can be compared to the flavor of coconut oil or the fresh juice that comes out of the fruit. Nutrition There is a wide array of nutrients in both types of coconut water. Because of this, there are quite a few health benefits to the drink.