Buko shake

Beverage

Item Rating: 70/100

1 serving (250 grams) contains 150 calories, 2.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		142.0
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.3 mg	2%
Total Carbohydrates		28.4 g	10%
	Dietary Fiber	1.9 g	6%
	Sugars	23.7 g
protein		1.9 g	3%
Vitamin D		0 mcg	0%
Calcium		18.9 mg	1%
Iron		0.5 mg	2%
Potassium		189.3 mg	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 25 cal (17.2%)

Protein: 7 cal (5.2%)

Carbs: 113 cal (77.6%)

About Buko shake

Buko shake is a Filipino tropical beverage made from young coconut (buko) meat, coconut water, milk, and ice. Originating in the Philippines, buko shakes are widely enjoyed as a refreshing drink, especially in the hot summer months. The young coconut meat is naturally tender and slightly sweet, while coconut water is hydrating and packed with electrolytes. Nutritionally, buko shakes are rich in potassium, magnesium, calcium, and healthy fats, depending on the added ingredients. When prepared with minimal sugar and natural coconut components, they can provide a nutrient-dense and hydrating option to support an active lifestyle.

Health Benefits

• Hydrates the body effectively due to its high potassium and magnesium content from coconut water.
• Supports bone and muscle health as coconuts are a source of calcium and magnesium.
• Boosts energy levels with natural sugars in coconut water and flesh, providing a quick, healthy source of carbohydrates.

Dietary Considerations

Allergens: Contains coconut, dairy (if milk or condensed milk is used)

Suitable for: Vegetarian, gluten-free

Not suitable for: Low-fat diets (due to coconut's natural fat content), dairy-free diets (if made with milk)

Selection and Storage

Consume buko shakes fresh to retain optimal flavor and nutritional value. Store unused portions in the refrigerator and consume within 24 hours.

Common Questions About Buko shake Nutrition

Is Buko Shake high in protein?

Buko Shake is not high in protein as it is primarily made from coconut water, coconut meat, and sweeteners. On average, one serving may contain around 1-2 grams of protein, depending on the recipe. It is better suited as a refreshing beverage rather than a significant source of protein.

Can I drink Buko Shake on a keto diet?

Buko Shake is not typically suitable for a strict keto diet because coconut water and added sweeteners can be relatively high in carbohydrates. A typical serving may contain 15-25 grams of carbs, depending on the recipe. To make it keto-friendly, avoid sweeteners and use unsweetened coconut milk or cream instead.

What are the health benefits of Buko Shake?

Buko Shake is hydrating and can replenish electrolytes such as potassium and magnesium, thanks to its key ingredient, coconut water. It also provides a small amount of healthy fats from coconut meat, which may support energy levels. However, be cautious of added sugars, as they can increase calorie content and diminish overall health benefits.

What is the recommended portion size for Buko Shake?

The recommended portion size for Buko Shake is around 8-12 ounces (1 cup). This will provide a refreshing drink without excessive calories or sugar. For those watching their calorie or carb intake, consider making smaller servings or opting for unsweetened versions.

How does Buko Shake compare to a regular fruit smoothie?

Compared to a regular fruit smoothie, Buko Shake is usually lighter in calories and sugar, especially if no sweeteners are added. While fruit smoothies often contain varied nutrients from different fruits, Buko Shake is mainly focused on hydration with electrolytes. Both can be customized, but Buko Shake is better for a lighter, more hydrating option.

Data Sources & Scientific References