My grocery store sells bottled coconut water. Is it healthier than coconut milk? —M.E.B., Las Vegas

Yes. Both coconut water (the clear juice from young coconuts) and coconut milk (a thick white fluid pressed from mature coconuts) are low in vitamins, though they’re rich in some minerals. But a cup of the water has 46 calories and almost no saturated fat vs. 552 calories and 50 grams of saturated fat in the milk. A few studies in rats suggest that coconut water may reduce LDL (bad) cholesterol and triglyceride levels, though it’s unknown if that benefit translates to humans. Coconut water’s main drawback: It has 252 milligrams of sodium per cup (the milk has only 36 mg). Note that the difference in flavor and texture make coconut water a poor substitute for coconut milk in recipes.

Read more on how to reduce your salt intake, and see our recent blog on the effects of coconut oil on high cholesterol.

Image: kthread