Lake District Dairy Tomato & Basil Cooking Sauce

The Lake District Dairy Co. have recently introduced a new range of three quark-based cooking sauces. Varieties include: Garlic & Herb, Tikka and Tomato & Basil. If you've ever wondered what to do with Quark, look no further than The Lakeland District Dairy Co who specialise in this nutritious and low calorie product.

Quark is a naturally low fat, high protein type of cream cheese which can be used in a multitude of ways. And with these new Quark cooking sauces, you can now make delicious and healthy meals (from scratch) in less than 30 minutes.

I was fortunate to receive a lovely hamper full of ingredients including the three new Quark cooking sauces. With three recipes included, I couldn’t have been happier. Here were the family meals for the next three days all sorted.

First up was Gnocchi with Spinach and Tomato & Basil Quark Sauce. This is described as 'great for adding a sumptious Italian twist to meat and pasta dishes'.

According to the recipe sheet, using Quark cooking sauce instead of double cream results in 20g less fat, 11g less saturated fat and 167 fewer calories per serving.

Tomato & Basil cooking sauce (Lake District Dairy Co.)

I’ve always wondered what Gnocchi tasted like but have been put off by the number of calories. Gnocchi are small potato dumplings which you boil in water, just like spaghetti. The 500g pack supplied contained 776 calories. Good points: it’s low in fat, saturated fat and sugar.

This recipe serves 4 people and has 371 calories per portion (less is you use half fat Cheddar cheese).

Ingredients:

500g ready made gnocchi
235g baby spinach leaves (prepared packet is fine)
200g Lake District Dairy Co. Tomato & Basil Cooking Sauce
75g grated mature cheddar
2tbs pine nuts.

This was so easy to prepare. Just boil the gnocchi in water for 2 minutes with some oil. Drain in a colander on top of the washed spinach – this wilts the spinach and helps preserve nutrients by not overcooking it. Then, heat the quark cooking sauce in the pan and tip in the drained gnocchi and spinach.

Mix up and tip into a baking dish. Sprinkle on the grated cheese and pine nuts and grill until golden.

Tomato & Basil Gnocchi before grilling

This whole meal took 25 minutes from start to finish. It was simple, and provided a filling and substantial meal for a family of four.

The only suggestion I would have made to lower the overall fat content would be to use half fat grated cheddar rather than full fat.

What was it like?

I tried some of the sauce on its own. It’s gorgeous, mild and creamy with a lovely basil and tomato flavour. It makes the dish very creamy and seems quite indulgent.

Tomato & Basil Gnocchi after grilling

My main problem is the picky tastes of my family. Well, make that the kids. They’ve all got their own specific dislikes, but I decided not to pander to this nonsense and just dish it up as it was.

Hubby loved it although he said he wasn’t sure what the taste was! Middle daughter also loved it, especially the crunchy pine nuts on top. However she left the spinach. Youngest daughter said ‘yum’ when she started eating, but just picked away at bits, ate a few gnocchi, then gave the rest to hubby. Son ate a bit but said he didn’t like the squishy gnocchi. Ho hum!

The sauce is delicious. I will definitely buy this again. However, I’ll be using it with pasta which youngest daughter would happily eat for breakfast, lunch and dinner.

Lake District Quark cooking sauces can be found in the chilled cabinet section of supermarkets from Autumn 2014.

Nutrition information per 100ml: 79 calories, 6g protein, 7.5g carbs, 6.3g sugars, 2.8g fat, 0.6g saturates, 0.6g fibre, 0.83g salt.

Ingredients: Quark (from milk) (50%), water tomato and basil paste (23%) (Tomato puree (35%), water, flavourings (contain milk), sugar, sunflower oil, onion puree, salt, lemon juice concentrate, colour (paprika extract), basil, yeast extract, garlic extract), stabiliser (pectin), cornflour.

Other information: Contains no preservatives or artificial flavours. Suitable for vegetarians. Do not freeze. Use with 3 days of opening. Made by British Dairy Farmers

The Lake District Dairy Co. supplied me with the sauces and ingredients to try out and review. Please note that I have not been paid for my review and all opinions are my own.

© Diets and Calories

Kirsty's Healthy Ready Meals Review

The terms 'ready meal' and 'healthy' don't often share sentence space together. But after much slating by consumer watchdogs and the like, supermarkets are now offering healthier ranges of own-brand ready meals.

It's not only supermarkets. Entrepreneurial individuals such as Kirsty's are using this gap in the market to show us that it is possible to make a healthy ready meal.

Kirsty is a lady who, back in 2010, won investment backing from two of the Dragons from the Dragon’s Den. She now has a new range of five healthy ready meals.

I recently discovered the ready meal range from Kirsty’s.  These meals are mostly low in calories, fat, salt and sugar plus they’re suitable for people with allergies as they don’t contain dairy or wheat.

Kirsty’s ready meals range consists of:

1. Moroccan Vegetables with Quinoa 

276 calories per 400g meal

2. Cottage Pie with Sweet Potato Mash 

288 calories per 400g pack

3. Sausage with Sweet Potato Mash 

 260 calories per 400g pack

4. Chicken Tikka Masala with Brown Basmati Rice 

420 calories per 400g pack

5. Spanish Chicken with Brown Rice 

372 calories per 400g pack

I was shopping at Ocado online at the time, and noticed the Kirsty's range on offer for 3 for £7. They all looked tempting so I bought one of four types of varieties available at the time. The meals can be frozen, however, before cooking (in the oven or microwave) they must be defrosted.

These ready meals are designed to be made for one. However, I never serve up a ready meal without a good portion of vegetables on the plate. This means a meal for one can easily stretch to two people.

Moroccan Vegetable with Quinoa Review - I bought two of these to share between four of us.

This is the only vegetarian dish and it’s also suitable for vegans. The 400g pack contains a portion of quinoa which is mixed with brown rice and puy lentils.

The ingredients are:
Quinoa, Brown Rice and Lentil Mix (40%)[Water, Brown Rice, Quinoa, Puy Lentils], Water, Chopped Tomatoes, Aduki Beans (4%), Courgette (4%), Pinto Beans (4%), Apricots (3%), Onion, Tomato Puree, Green Peppers (3%), Red Peppers (3%), Carrot (2%), Chick Peas (2%), Sweet Potato (2%), Raisins, Corn Flour, Harissa Paste [Glucose Syrup, Ground Spices, Water, Sea Salt, Tomato Puree, Mint], Ginger Puree, Frozen Coriander, Olive Oil, Mint, Garlic Puree, Agave Syrup, Lemon Juice Concentrate, Sea Salt, Ground Cumin, Ground Paprika, Ground Cinnamon, Chilli Powder.

Nutrition Information per 100g: 69 calories, 2.8g protein, 12.4g carbs, 2.5g sugar, 0.9g fat, trace saturates, 3.1g fibre, 0.2g salt.

I cooked the packs in the oven for the recommended time. In common with many ready meals, they have a peel off lid which can be a little tricky to remove. But apart from that, cooking was fine. However, I did take them out halfway to stir the rice/quinoa part as some bits of the rice were looking a bit dry.

My verdict:

The quinoa part was quite bland and tasteless. But that’s why you don’t eat it on its own! It needs livening up from a spicy sauce and that’s exactly what the Moroccan veggies do.

Kirsty's Moroccan Vegetable with Quinoa - after cooking

There are lovely chunks of courgettes, carrot and sweet potato and lots of visible pinto beans. It wasn’t so spicy that my youngest was put off, and by mixing it with vegetables and the quinoa/rice/lentil mix, the flavours all came together to provide a very satisfyingly healthy and filling meal.

Kirsty’s ready meals can be found in some branches of Waitrose, Ocado, ASDA Sainsbury’s, Budgens and Boots.

© Diets and Calories

Coca Cola Life with Stevia Review

I’d heard some time ago about the release of Coca-Cola with stevia, however it was only last week I actually saw them on sale. It’s easy to recognise as it comes in a green can.

The new Coke is called ‘Coca-Cola Life’ and is described as ‘a sparkling soft drink with vegetable extracts and sugar and sweetener’. It has 33% fewer calories than the full sugared variety.

I’m not a fizzy drink consumer, but my son and his friends love the stuff. So I decided to buy a few to see what they thought. And of course, I had a small taste myself.

Coca Cola Life is basically the regular Coke but instead is sweetened with stevia AND sugar. I didn't realize this until I looked at the calories – 89 calories per 330ml can or 136 calories per 500ml bottle! Since Stevia doesn't have any calories, these calories are obviously coming from the sugar.

Coca-Cola Life 330ml can: 89 calories

I’m not really sure what the point of this is. They already have Diet Coke and Coke Zero etc., so why this one? OK, so stevia is a natural sweetener and the others are sweetened with artificial sweeteners. But still, each can has 5 teaspoons of sugar in it!

Coca-Cola Life 500ml bottle: 136 calories

I suppose the idea was to produce a Coke that tasted as close as possible to the original Coke. So I put it to the test.

Everyone was keen to have a swig of the new Coca Cola Life. The verdict - most couldn't taste any difference between regular Coke and Coca-Cola Life. However, a couple said they could definitely detect some sort of after taste.

I had some myself, but as I haven’t drunk the stuff for years, to me, it just tasted like Coke.

So why buy this? I guess if you don’t like the taste of Diet Coke and you’re wanting to cut down on sugar and calories, you might like Coca-Cola Life.

	Coca Cola Regular	Coca Cola Life
Calories per 330ml can	136	89
Sugar per 330ml can	8 tsp	5 tsp

So you save 47 calories and 3 teaspoons of sugar by drinking Coca-Cola Life instead of regular (full fat).

Ingredients: carbonated water, sugar, colour (caramel E150d), natural flavourings including caffeine, phosphoric acid, sweetener (Steviol glycosides).

Other information: Made in GB

© Diets and Calories

Coconut Water Calories, Nutrition and Ingredients

If you're on the hunt for coconut water, you won't have to look far. Its growing popularity has led to at least 35 different brands being sold in cartons and bottles around the country.

Most coconut water is just that, the juice from the inside of a coconut. But some are made from concentrate while others have added ingredients.

To help you compare different coconut water brands, here is a selection (56 and counting as at March 2017) which can be found in health stores, supermarkets and smaller retail outlets in the UK.

Coconut water is a healthy, low calorie drink for those looking to replace fluids lost through exercise or simply to quench their thirst.

It's an excellent choice because pure coconut water contains naturally occurring electrolytes which closely match those lost through sweating.

While the flesh of a coconut is high in calories, pure coconut water is not. In its natural state, coconut water is fat free, low calorie and has little sugar or salt. Typically, coconut water has around 20 calories per 100ml, but it depends on where it was sourced and the natural variability of individual coconuts!

Another point to watch out for is whether or not your coconut water is sourced from young, green coconuts, or old brown ones. Young green coconuts provide the sweetest tasting drink with more nutrients. It also doesn't need anything added. Coconut water from older brown coconuts often has added sugar or is concentrated so manufacturers can add further ingredients later.

Unfortunately, the labels on the bottles aren't often specific about the age or colour of the coconuts used. Ideally look for those with nothing added and not made from concentrate.

If you're after the lowest calorie coconut water, then Levi Roots has a mere 2 calories per 100ml. This is followed by Chi 100% Pure Coconut Water which has 8 calories per 100ml.

Here is the nutritional breakdown and ingredients for 56 different varieties of coconut water selling in the UK.

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Aqua Coco Coconut Water

Ingredients: Coconut water. Nutrition per 100ml: 23 calories, 0g protein, 6.4g carbohydrates, 4.2g sugars, 0g fat, 0g saturated fats, 0g Fibre, 0.14mg sodium, 96mg potassium. Other information:  100% natural, not from concentrate; Bottled at source in Thailand; 0%  fat, 0% cholesterol, 0% added sugar, 0% artificial colours, 0%  flavourings. 250ml bottle.

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Best In Coconut Water

Ingredients: Coconut water. Nutrition per 100ml: 15 calories, 0g protein, 4.5g carbohydrates, 4.5g sugars, 0g fat, 0g saturated fats, 0g Fibre, 0.01g protein, 0.04g salt.

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Biona Pure Organic Coconut Water

Ingredients: Organic young coconut water. Nutrition per 100ml: 21.5 calories, 0g protein, 5.2g carbohydrates, 3g sugars, 0g fat, 0g saturated fats, 0g Fibre, 0.01g sodium. Other Information: (Country of origin = Thailand)

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Chi 100% Pure Coconut Water with Mango

Ingredients:
Coconut Water (96%), Mango Puree (4%)

Nutrition per 100ml:
22 calories, 0.1g protein, 5.0g carbohydrates, 4.0g sugars, 0g fat, 0g saturated fats, 1g fibre, 47mg sodium.

Other information: 
Free From Artificial Colours, Free from Preservatives. Free from added Sugars. Free From Artificial Flavours. Suitable for Coeliacs. Fat Free. Suitable for Vegetarians.

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Chi 100% Pure Coconut Water Natural

Ingredients:
100% Pure Coconut Water

Nutrition per 100ml:
8 calories, 0.0g protein, 1.89g carbohydrates, 1.2g sugars, 0g fat, 0g saturated fats, fibre less than 0.5g, 0.02g sodium,  0.8mg Vitamin C, potassium 210mg, calcium 21mg

Other information:  
Suitable for Vegetarians; Free From Dairy, Free From Gluten

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Chi 100% Pure Coconut Water with Pineapple

Ingredients:
Coconut Water (94%), Pineapple Juice (6%), (Not from concentrate)

Nutrition per 100ml:
20 calories, 0.1g protein, 5.0g carbohydrates, 4.0g sugars, 0g fat, 0g saturated fats, 0.5g fibre, 47mg sodium.

Other information: 
Gluten Free, Peanut Free, Egg Free, Sesame Free, Milk Free, Soya Free, Nut Free, Vegetarian, Halal, Mustard Free, Celery Free, Sulphites Free, Shellfish Free, Fat Free, Yeast Free, Wheat Free, Lactose Free, Vegan, Oat Free, Kosher.

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Chi 100% Pure Coconut Water with Tropical Fruits

Ingredients:
Coconut Water (96%), Orange Juice (2%), Mango Puree (1%), Pineapple Puree (1%).

Nutrition per 100ml:
20 calories, 0.1g protein, 5.0g carbohydrates, 4.0g sugars, 0g fat, 0g saturated fats, 0.5g fibre, 47mg sodium.

Other information:  
Suitable for Vegetarians

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Coco Zumi Pure Organic Coconut Water

Ingredients:
100% Organic coconut water.

Nutrition per 100ml:
17 calories, 0g protein, 4.2g carbohydrates, 4.1g sugars, 0g fat, 0g saturated fats, fibre 0g, 18mg sodium, potassium 201mg, Magnesium 22mg.

Other information: 
Not from concentrate, no added sugar.

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Cocofina Coconut Water

Ingredients: 100% Coconut Water Nutrition per 100ml: 25 calories, 0g fat, 5.9g carbohydrates, 3.5g sugars, 0.2g protein, 4.67g fibre, 0.08g salt. Other information:   Cocofina is harvested from a special species of coconuts at their 'water ready' peak. Our proprietary process ensures minimal exposure to air thus retaining the fresh from the nut flavour. Suitable for vegans. Produced from coconuts of Thailand.

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Coco Pro Coconut Water Protein Drink

Ingredients: Pure Coconut Water 46%, Water, Whey Protein Isolate (milk) 7.1%, grape juice from concentrate, dietary fibre, natural vanilla flavouring with other natural flavourings, stabiliser: pectin, Vitamin C, sweetener: steviol glycosides Nutrition per 100ml: 41 calories, trace fat, trace saturates, 3.2g carbs, 2.8g sugars, 6.1g protein, trace salt. 24mg Vitamin C.  Other information:   A 330ml serving gives 100% RDA Vitamin C. A coconut water, whey protein drink with stevia.

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Coco Pro Protein Coconut Water Pineapple

Ingredients: Pure Coconut Water 46%, Water, Pineapple juice from concentrate 9%, Whey Protein Isolate (milk) 7.1%, dietary fibre, natural vanilla flavouring with other natural flavourings, stabiliser: pectin, Vitamin C, sweetener: steviol glycosides Nutrition per 100ml: 42 calories, trace fat, trace saturates, 3.5g carbs, 3.1g sugars, 6.1g protein, trace salt. 24mg Vitamin C.  Other information:   A 330ml serving gives 100% RDA Vitamin C. A coconut water, whey protein drink with stevia. 20g of protein per serving.

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Cocowell Organic Coconut Water

Ingredients: Natural Coconut Water Nutrition per 100ml: 20 calories, 0g fat, 5g carbohydrates, 5g sugars, 0g protein, 0g fibre, 13 mg sodium, 224mg potassium.  Calcium 2%, Phosphorous 1%, Vitamin C, Iron 1%, Magnesium 3%. Other information:   No added sugars, five naturally occurring electrolytes, more potassium than a banana. Coconut water from organic farming.

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Dr Antonio Martins Organic Coconut Water

Ingredients:
Organic coconut juice.

Nutrition per 100ml:
23.9 calories, 0.7g protein, 4.8g carbohydrates, 2.6g sugars, 0.2g fat, 0.1g saturated fats, fibre 0g, 105mg sodium

Other information: 
Dairy free, No gluten containing ingredients, Organic, Vegan, Vegetarian, Wheat free, Celery free, Egg free, Lupin free, Milk free, Mustard free, Sesame seed free, Soybean free, Sulphur dioxide free

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Ducoco Coconut Water

Ingredients:
Coconut Water, Coconut Water Reconstituted (Concentrated Coconut Water and Drinking Water), Fructose (less than 1% for Product Standardization) and Sodium Metabisulfite Conservative.

Nutrition per 100ml:
20.8 calories, 0.42g protein, 5g carbohydrates, 5g sugars, 0g fat, 0g saturates, 0g fibre, 14.5mg sodium.

Other information: 
Vegetarian, gluten free, Kosher, not fermented, non alcoholic, fat free.

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Foco Coconut Juice Drink

Ingredients:
Young Coconut juice (80%), water, sugar, young coconut pulp, citric acid (E330) as acidity regulators

Nutrition per 100ml:
34 calories, 0.2g fat, 0g saturates, 8g carbohydrates, 6g sugars, 0.1g protein, 0.1g salt.

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Foco Coconut Water

Ingredients:
Foco 100% Pure Coconut Water

Nutrition per 100ml:
22 calories, 0.2g fat, less than 0.1g saturates, 5g carbohydrates, 5g sugars, 0.1g protein, trace salt. Contains potassium, sodium, calcium, phosphorus, magnesium (no figures listed).

Other information: 
No preservatives, no added sugar.

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Foco Coconut Water with Mango

Ingredients:
Coconut Water (95%), Mango Puree (5%)

Nutrition per 100ml:
25 calories, trace fat, trace saturates, 6g carbohydrates, 5g sugars, 0.2g protein, trace salt. Contains potassium, sodium, calcium, phosphorus, magnesium (no figures listed).

Other information: 

No added sugar, gluten free, Kocher, no preservatives. Contains potassium, magnesium, calcium, phosphorous and sodium.

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Gococo Coconut Water

Ingredients:
Natural Coconut Water, Never from Concentrate, Natural Flavourings and Citric Acid.

Nutrition per 100ml:
20.8 calories, 0.32g protein, 5.16g carbohydrates, 4.4g sugars, 0g fat, 0g saturated fats, fibre 0g, 11.6g sodium, vitamin C 0.8mg, magnesium 8.4mg, calcium 13.2mg.

Other information: 
Suitable for gluten free diets; Suitable for Vegetarians

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Grace Coconut Water

Ingredients: Young Coconut Juice (85%), Water, Sugar, Young Coconut Pulp Nutrition per 100ml: 28 calories, 0g protein, 7.0g carbohydrates, 5.0g sugars, 0.2g fat, 0g saturated fats, less than 0.2g fibre, 0.02g salt, 5.4mg Vitamin C, 0.3mg Manganese, 118mg potassium, 4.8mg magnesium, 8.9mg calcium, 5.8mg phosphorous, 0.03mg iron, less than 0.1mg copper. Grace Coconut Water - Smooth Ingredients: Coconut Water (85%), Water, Sugar. Nutrition per 100ml: 28 calories, 0g protein, 6.8g carbohydrates, 5.7g sugars, 0.1g fat, 0g saturated fats, less than 0.2g fibre, 0.06g salt. 0.3mg Manganese, 111mg potassium. INNOCENT Coconut Water Ingredients: 100% pure Coconut water from 4.5 tasty coconuts. Nutrition per 100ml: 19 calories, 0.1g protein, 4.6g carbohydrates, 3.4g sugars, 0g fat, 0g saturated fats, fibre 0g, potassium 207mg Other information:  Sugars found naturally in coconut water. This coconut water has been pasteurised. Packed in Thailand. INVO Coconut Water Ingredients: Coconut water. Nutrition per 100ml: 22 calories, 0g protein, 5.0g carbohydrates, 5.0g sugars, 0g fat, 0g saturated fats, fibre 0g, 0.04g salt, potassium 222mg Other information:  Vegetarian Society approved; No added sugar; Not heat treated. Produced in Thailand. May turn pink! Isola Bio Organic Coconut Water Ingredients: Organic coconut water, antioxidant: ascorbic acid. Nutrition per 100ml: 20 calories, 0g protein, 5.0g carbohydrates, 3.8g sugars, 0g fat, 0g saturated fats, fibre 0g, 0.023g salt, potassium 220mg Other information:  Suitable for gluten free diets; No added sugar. Jax Coconut Water Ingredients: 100% coconut water. Nutrition per 100ml: 20 calories, 0g protein, 5g carbohydrates, 3g sugars, 0g fat, 0g saturated fats, 0g cholesterol, 0g Fibre, 45mg sodium,135mg potassium, 18mg calcium, 10mg magnesium. Other information:  Suitable for vegetarians. No added sugar. Low in calories. Naturally free from fat, gluten, cholesterol, preservatives. Jax Chocolate Coconut Water Ingredients: Coconut water (93.5%), coconut sugar 4%, coconut cream 2%, cocoa powder 0.5%. Nutrition per 100ml: 40 calories, 0g protein, 9.4g carbohydrates, 6.4g sugars, 0g fat, 0g saturated fats, 0.11g salt. Other information:  Suitable for vegetarian, gluten free, Use within 24 hours once opened. Made in Philippines for Jing Holdings Ltd. King Island Coconut Water Ingredients: Coconut Water 100%. Nutrition per 100ml: 28 calories, 0g protein, 7g carbohydrates, 6.2g sugars, 0g fat, 0g saturated fats,  0.05g salt. Other information:   Product of Thailand. No added sugar, zero fat, not from concentrate, gluten free. From young green coconuts. Koh Coconut Water Ingredients: 100 % Coconut Water. Nutrition per 100ml: 21 calories, 0g protein, 5.3g carbohydrates, 3.1g sugars, 0g fat, 0g saturated fats, 0g Fibre, 108mg salt,168mg potassium, 23mg calcium, 10mg magnesium, 11mg phosphorous. Other information:   Not from concentrate. 100% coconut water. No added sugars. Koh Coconut Water with Mango Ingredients: Coconut Water (85%), Water, Sugar, Mango Juice (1.5%), Mango flavour, Vitamin C. Nutrition per 100ml: 26 calories, 0g protein, 6.5g carbohydrates, 5.7g sugars, 0g fat, 0g saturated fats, 0g Fibre, 35mg salt,110mg potassium, 15mg calcium, 6mg magnesium,4mg phosphorous. Other information:   Product of Thailand. Levi Roots Low Calorie Coconut Juice & Lime Ingredients: Water, coconut water from concentrate, (5%), citric acid, stabiliser (gum Arabic), preservatives (potassium sorbate, Sodium benzoate), natural lime flavouring, flavourings, sweeteners (Acesulfame K, sucralose), vegetable oil (coconut, palm). Nutrition per 100ml: 2 calories, trace protein, 0.3g carbohydrates, 0.2g sugars, trace fat, trace saturated fats, fibre trace, trace sodium. Other information:  Contains naturally occurring sugars. Suitable for vegetarians. Marks & Spencer Coconut Water Ingredients: Coconut water (99%), sugar, antioxidant: Ascorbic acid. Nutrition per 100ml: 20 calories, 0.1g protein, 4.5g carbohydrates, 4.1g sugars, less than 0.1g fat, less than 0.1g saturated fats, less than 0.1g fibre, less than 0.1g salt. Other information:  Three quarters of a coconut used in each bottle. Naked 100% Coconut Water Ingredients: Coconut water (99%), Concentrate (1%). Nutrition per 100ml: 11 calories, 0.1g protein, 2.6g carbohydrates, 2.5g sugars, 0g fat, 0g saturated fats, 0.1g fibre, 0.1g salt, 210mg potassium. Other information:   Partially from concentrate. Pasteurised. Contains naturally occuring sugars. One and a half coconuts Obrigado Pure Coconut Water Ingredients: Coconut water. Nutrition per 100ml: 19 calories, 0.1g protein, 4.7g carbohydrates, 4.7g sugars, 0g fat, 0g saturated fats, 0.1g fibre, 0.003g salt, 203mg potassium, 30mg Vitamin C. Other information:   Produced in Brazil. Straight from nut to bottle. From sustainable farm. No added sugar. Pret 100% Coconut Water Ingredients: 100% coconut water. Nutrition per 100ml: 22 calories, trace g fat, trace saturates, 4.8g carbohydrates, 3.8g sugars, trace protein, trace salt. Other information:  Preservative free, additive free, never from concentrate. Coconuts come from a single plantation for consistent taste. Suitable for vegetarians. Rebel Kitchen Pure Coconut Water Ingredients: 100% raw, unheated, untreated coconut water from young green coconuts. Nutrition per 100ml: 22 calories, 0g fat, 0g saturates, 4.9g carbohydrates, 4.9g sugars, 0.1g protein, 0.01g salt. 184mg potassium. Other information:  Soil Association Organic. Pure pink water from young green coconuts. BPA free bottle. Vegan. Grown in the Philippines. Rubicon Coconut Water Juice Drink Ingredients: Water, Coconut Water from concentrate (24%) coconut water (10%), fructose, flavourings, stabiliser (carboxymethyl cellulose), acid (malic acid), salt, vitamin C. Nutrition per 100ml: 17 calories, less than 0.5g fat, less than 0.5g saturates, 4.2g carbohydrates, 3.8g sugars, less than 0.5g protein, 0.09g salt, vitamin C 12mg. Tesco My Fit Lifestyle Coconut Water Ingredients: Coconut Water (98%), Sugar, Antioxidant (Ascorbic Acid) Nutrition per 100ml: 19 calories, less than 0.1g protein, 4.7g carbohydrates, 4.2g sugars, less than 0.1g fat, 0g saturates, less than 0.1g fibre, 0.1g salt. TIANA Fairtrade Organic Coconut Water Ingredients: 100% Pure Coconut Water Nutrition per 100ml: 22 calories, 0.0g protein, 5.5g carbohydrates, 5.2g sugars, 0g fat, 0g saturated fats, 0.06g salt. Other information:   Organic; Vegetarian; Vegan; Fairtrade; Contains naturally occurring sugars; Extracted from single source of young green coconuts and bottled within 3 hours of coconuts being opened. TIANA Organic Coconut Water with Passion Fruit Ingredients: 93% Pure Coconut Water, Passion Fruit Juice not from concentrate 7%. Nutrition per 100ml: 24 calories, 0.0g protein, 6.0g carbohydrates, 5.8g sugars, 0g fat, 0g saturated fats, 0.06g salt. Other information:   Organic; Vegetarian; No added sugars; 100% pure coconut water extracted from a single source of young green coconuts and bottled within 3 hours of the coconuts being opened. TIANA Organic Coconut Water with Pomegranate Ingredients: 93% Pure Coconut Water, Pomegranate Juice not from concentrate 7%. Nutrition per 100ml: 25 calories, 0.0g protein, 6.2g carbohydrates, 5.8g sugars, 0g fat, 0g saturated fats, 0.06g salt. Other information:   Organic; Vegetarian; No added sugars; 100% pure coconut water extracted from a single source of young green coconuts and bottled within 3 hours of the coconuts being opened. Tropical Sun Natural Coconut Water Ingredients: Pure Coconut Water (100%) Nutrition per 100ml: 32 calories, 0.0g protein, 7.9g carbohydrates, 4.2g sugar, 0.0g fat, 0.0g saturates, 0.0g fibre, 0.0g salt. Other information:  Nothing added 100% pure. No fat, added sugar or sweeteners, preservatives, additives, colourings and concentrates. Free from additives, Free from artificial colours, Free from artificial sweeteners, Free from artificial preservatives. Tropical Sun Natural Coconut Water Drink Ingredients: Coconut Water (94%), sugar, coconut pulp (2%), Preservative: potassium metabisulfite. Nutrition per 100ml: 38 calories, 0.1g protein, 9.0g carbohydrates, 4.5g sugar, 0.1g fat, 0.0g saturates, 0.0g fibre, trace salt. Other information:  Allergy advice: contains sulphur dioxide. UFC Refresh Coconut Water Ingredients: 100% natural coconut water Nutrition per 100ml: 25 calories, 0g protein, 6g carbohydrates, 3.5g sugars, 0g fat, 0g saturated fats, 0g Fibre, 0.02g sodium. Other information:   Fat free, gluten free, cholesterol free. 100% natural. Not from concentrate. No added colours or flavours. More potassium than 1 banana. Unoco Raw Coconut Water Ingredients: 100% Young Green Coconut Water Nutrition per 100ml: 22 calories, less than 0.1g protein, 4.9g carbohydrates, 4.9g sugars, 0g fat, 0g saturated fats, less than 0.5g fibre, 13.2mg salt, vitamin C 0.8mg, magnesium 5.53mg, calcium 19.6mg, phosphorus 7.72mg. Other information:  Suitable for Vegetarians; Suitable for Vegans Vita Coco Coconut Water with Acai & Pomegranate Ingredients: Natural Coconut Water, Sambozan Organic Acai Juice, Pomegranate Juice, Ascorbic Acid (Vitamin C). Nutrition per 100ml: 25 calories, 0g protein, 6g carbohydrates, 6g sugars, 0g fat, 0g saturated fats, 0g Fibre, 12mg sodium, 12mg magnesium, 15mg calcium, 224mg potassium, 44mg Vitamin C. Other information:  Suitable for vegetarian, vegan and gluten free diets. Vita Coco Kids Apple & Blackcurrant Coconut Water Ingredients: Coconut Water (37.5%), Water (36.5%), Grape Juice (25%), Citric Acid, Natural Apple and Blackcurrant Flavouring with other Natural Flavourings. Nutrition per 100ml: 22 calories, 0g fat, 0g saturates, 5.6g carbohydrates, 5g sugars, 0g protein, 0.01g salt. Other information:  Vegetarian; gluten and dairy free, no additives or preservatives. Not from concentrate. Naturally occurring sugars. Vita Coco Kids Mango & Pineapple Coconut Water Ingredients: Coconut Water (37.5%), Water (36.5%), Grape Juice (25%), Citric Acid, Natural Pineapple and Mango Flavouring with other Natural Flavourings. Nutrition per 100ml: 22 calories, 0g fat, 0g saturates, 5.6g carbohydrates, 5g sugars, 0g protein, 0.01g salt. Other information:  Vegetarian; gluten and dairy free, no additives or preservatives. Not from concentrate. Naturally occurring sugars. Vita Coco Coconut Water Lemonade  Ingredients: Coconut Water (89%), Lemon puree (9%), Natural Fruit Sugar (2%), Vitamin C. Nutrition per 100ml: 29 calories, 0g protein, 7.1g carbohydrates, 6.3g sugars, 0g fat, 0g saturated fats, fibre 0g, 0.03g salt, 175mg potassium, 6mg vitamin C. Other information:  Free from gluten and dairy; Suitable for Vegetarians Vita Coco Coconut Water Natural Ingredients: Natural Coconut Water, Less Than 1% Fruit Sugar, Vitamin C. Nutrition per 100ml: 18 calories, 0g protein, 5g carbohydrates, 5g sugars, 0g fat, 0g saturated fats, fibre 0g, 0.012mg sodium, vitamin C 45mg, magnesium 12mg, calcium 20mg, potassium 224mg. Other information:  Free from gluten, wheat and dairy; Suitable for Vegetarians and vegans. Vita Coco Coconut Water with Orange Ingredients: Natural coconut water, orange juice, vitamin C. Nutrition per 100ml: 25 calories, 0g protein, 6g carbohydrates, 6g sugars, 0g fat, 0g saturated fats, 0g Fibre, 0.01g sodium, 190mg potassium, 7mg Vitamin C. Other information:  Suitable for vegetarians and vegans. Vita Coco Coconut Water with Chocolate Ingredients: Coconut water (78%), Water, Coconut milk (2%), sugar, cocoa powder (1%), natural flavours, stabiliser: guar gum.. Nutrition per 100ml: 30 calories, 0.6g protein, 5g carbohydrates, 3.6g sugars, 0.8g fat, 0.6g saturated fats, 0.05g salt, 170mg potassium. Other information:  Suitable for vegetarians and vegans. Vita Coco Coconut Water with Passionfruit Ingredients: Natural Coconut Water, Passionfruit Puree, Ascorbic Acid (Vitamin C). Nutrition per 100ml: 25 calories, 0g protein, 6g carbohydrates, 6g sugars, 0g fat, 0g saturated fats, 0g Fibre, 0.012g sodium, 15mg calcium, 224mg potassium, 12mg magnesium, 44mg Vitamin C. Other information:  Suitable for vegetarian, vegan and gluten free diets. Vita Coco Coconut Water with Peach & Mango Ingredients: Natural coconut water, mango puree, peach puree, vitamin C Nutrition per 100ml: 25 calories, 0g protein, 6g carbohydrates, 6g sugars, 0g fat, 0g saturated fats, 0g Fibre, 0.02g sodium, 190mg potassium, 20mg Vitamin C. Other information:  Suitable for vegetarians, vegans, and gluten free diets. Kosher, yeast free, milk free. No added sugar, no fat, no cholesterol. Vita Coco contains 5 naturally occurring essential electrolytes. Vita Coco Coconut Water with Pineapple Ingredients: Natural coconut water, pineapple puree, coconut puree, vitamin C. Nutrition per 100ml: 25 calories, 0g protein, 6g carbohydrates, 6g sugars, 0g fat, 0g saturated fats, 0g Fibre, 0.012g sodium, 15mg calcium, 206mg potassium, 12mg magnesium, 44mg Vitamin C. Other information:  Suitable for vegetarians, vegans, and gluten free diets. Waitrose Good to Go Coconut Water Ingredients: Water, coconut water (10%), pineapple juice (10%), sugar, camomile, acidity regulator citric acid. Nutrition per 100ml: 25 calories, 0.1g protein, 6.1g carbohydrates, 5.3g sugars, 0g fat, 0g saturates, 0g fibre Other information:   Vegetarian. Windz Coconut Juice Drink Ingredients: Water, Nata De Coco, Sugar, Coconut Concentrate, Seaweed Powder, Citric Acid, Malic Acid, Sorbic Acid, Sodium Citrate, Permitted Flavour. Nutrition per 100ml: 50 calories, 0.4g protein, 12g carbohydrates, 0g fat, 1g Fibre, 7.1mg sodium. Other information:  Contains Food Flavouring; Suitable for vegetarians; Halal. Wonderfarm Young Coconut Water Ingredients: Young Coconut Water,Young Coconut Pulp, Sugar, Potassium Meta Bisulphide 0.003% Nutrition per 100ml: 38 calories, 0.1g protein, 9g carbohydrates, 0.1g fat, 0g saturated fats, 0g fibre, 25mg sodium. Zico Original Coconut Water Ingredients: 100% Pure Coconut Water Nutrition per 100ml: 20 calories, 0g protein, 4.9g carbohydrates, 3.5g sugars, 0g fat, 0g saturates, 0g fibre, 0.03g sodium, 190mg potassium. Other information:  Free from gluten, no added sugar, not from concentrate Coconut water isn't to everyone's taste, so some brands are adding other flavours to offer more variety. If you don't like drinking coconut water on it's own, try freezing it into ice cubes and adding to cold drinks. Alternatively mix it with your favourite fruit juice or use in a NutriBullet smoothie. © Diets and Calories