Firstly, coconut vinegar doesn’t enjoy the same popularity as more well-known vinegar products like apple cider vinegar, red wine vinegar, and balsamic vinegar.
In fact, many people may not have even heard of coconut vinegar. However, as a type of fermented vinegar, coconut vinegar shares a common trait with the others.
In terms of its appearance, coconut vinegar is a cloudy liquid that typically has a color ranging from off-white to light yellow.
It’s also worth noting that despite being a coconut product, its flavor is not reminiscent of coconut. It’s a little similar to apple cider vinegar but with a slightly lighter, milder taste.
While coconut vinegar plays a prominent part in Southeast Asian cuisine, where it grows natively, it is relatively rare in popular North American and European grocery stores.
However, it is easier to find in both physical and online health stores.
Potential Health Benefits
It is difficult to objectively assess the potential health benefits of coconut vinegar. This is simply because there is a lack of scientific research on the product.
Furthermore, its full nutritional profile is unavailable in reputable nutritional databases like the USDA’s FoodData Central.
However, based on what we do know about coconut vinegar’s nutritional composition, there are some benefits that we can be more confident in.
Coconut Vinegar is a Low-Calorie Condiment
Coconut vinegar is not a significant source of calories, containing only very small amounts per typical serving.
According to USDA data for Wildly Secret’s coconut vinegar product, it contains only 10 calories per 15 ml tablespoon serving.
Using vinegar products can help tenderize foods such as meat, and also offers flavor benefits to cooked dishes.
For people wishing to enhance their cooking without adding large amounts of additional calories, coconut vinegar can be a suitable choice.
A Rich Source of Acetic Acid, Which May Benefit Metabolic Health
The main bioactive compound in coconut vinegar—and all vinegars—is called acetic acid.
Acetic acid is a type of short-chain fatty acid (SCFA) that has been the subject of scientific research for its potential benefits for weight management, blood sugar control, and blood lipids (cholesterol).
Acetic acid led to significant reductions in triglyceride (triacylglycerol) levels in individuals with overweight, obesity, or type 2 diabetes. Triglycerides are a type of fat in the blood, and lowering triglyceride levels is associated with reduced cardiovascular risk.
Compared to placebo, acetic acid also significantly lowered fasting blood sugar levels in individuals with type 2 diabetes.
However, the researchers noted that longer, larger studies are necessary to confirm these potential benefits of acetic acid.
Since acetic acid is the main bioactive compound in coconut vinegar, any potential benefits it has may also apply to coconut vinegar.
Other Potential Benefits (Low-Quality Evidence)
In addition to its low calorie and acetic acid content, some animal studies have indicated that coconut vinegar may potentially have further health benefits related to:
Beneficial changes in gut bacteria and anti-obesity and anti-inflammatory properties (Mohamed et al.)
Reductions in triglycerides and fasting blood sugar (Malakul et al.)
Improving antioxidant activity and suppressing inflammation (Mohamed et al.)
However, these studies were done in animals (mice and rats), so we must take this as low-quality evidence that requires confirmation from studies involving human participants.
The Nutritional Profile of Coconut Vinegar
Unfortunately, there is currently no comprehensive entry for coconut vinegar in the USDA’s nutrition database.
However, the USDA does hold basic nutritional values for branded coconut vinegar products.
Based on USDA data for coconut vinegar made by the ‘Wildly Organic’ brand, the following table presents the nutrition facts for coconut vinegar per 15 ml tablespoon. Percent daily values are based on a 2,000 calorie diet.
Nutrient
Amount
% Daily Value
Calories
10 kcal
Carbohydrates
2.0g
1%
Fiber
0g
0%
Sugars
2.0g
Fat
0g
0%
Saturated fat
0g
0%
Protein
0g
0%
Cholesterol
0 mg
0%
Sodium
0 mg
0%
Table 1: Coconut vinegar nutritional profile per 15 ml tablespoon serving (USDA data for coconut vinegar made by the ‘Wildly Organic’ brand)
How Is Coconut Vinegar Made?
There are two distinct ways of making coconut vinegar as follows:
The Coconut Sap Method
Sap is collected from a coconut tree and allowed to ferment over several months.
As it ferments, yeast slowly turns the natural sugars present in the sap to alcohol. Later in the process, naturally present acetic acid bacteria convert the alcohol into acetic acid (vinegar).
This coconut vinegar is made solely from the coconut tree’s sap.
The Coconut Water Method
Vinegar produced from coconut water is comparatively cheaper than the coconut sap method, allowing manufacturers to keep their costs lower.
However, it is only left to ferment for several weeks and uses added sugar and a starter culture for fermentation starter.
Coconut vinegar made by both processes has a similar final composition, but the coconut sap method is viewed as the “traditional” method.
How to Use Coconut Vinegar
Coconut vinegar has a variety of uses, and you can use it in a similar way to any other vinegar.
Here are some of the most common ways you can use it:
For cooking as part of the ingredients for a dish
In a salad dressing
For use in a marinade
To tenderize “tough” food like meat
Final Thoughts
Coconut vinegar is a low-calorie vinegar used as both a condiment and an ingredient.
There is little scientific research specific to coconut vinegar, but it may potentially have some benefits due to its acetic acid content. These include potential benefits for blood sugar and lipid regulation.
However, this requires confirmation from from further, high-quality research involving human participants.
Michael works as a nutritionist in a community setting and holds a Master's degree in Clinical Nutrition. He is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN), and has published peer-reviewed research.
