Cendol

Dessert

Item Rating: 65/100

1 serving (245 grams) contains 200 calories, 2.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (237.9g)

Calories		194.2
% Daily Value*
Total Fat		4.9 g	6%
	Saturated Fat	3.9 g	19%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		48.5 mg	2%
Total Carbohydrates		38.8 g	14%
	Dietary Fiber	1.0 g	3%
	Sugars	24.3 g
protein		1.9 g	3%
Vitamin D		0 mcg	0%
Calcium		19.4 mg	1%
Iron		0.5 mg	2%
Potassium		97.1 mg	2%

* 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: 44 cal (21.3%)

Protein: 7 cal (3.7%)

Carbs: 155 cal (75.0%)

About Cendol

Cendol is a traditional Southeast Asian dessert originating from countries like Indonesia, Malaysia, and Thailand. It typically features green rice flour jelly, coconut milk, and palm sugar syrup, served with shaved ice for a refreshing treat. The dish is known for its unique combination of sweet, creamy, and slightly nutty flavors. Nutritionally, cendol is relatively low in calories (approximately 82 per serving) but is high in carbohydrates due to its base of sweetened components. It provides small amounts of protein, fat, and trace minerals like calcium and iron, though it is not a significant source of vitamins or fiber.

Health Benefits

• Provides energy due to its carbohydrate content (16.3g per serving), making it a quick source of fuel.
• Small amounts of calcium (8.2mg) support bone health, although supplementation may be necessary for higher requirements.
• Contains iron (0.2mg), which plays a role in oxygen transport within the body.

Dietary Considerations

Allergens: Contains coconut, palm sugar

Suitable for: Vegetarian, gluten-free (if rice flour is uncontaminated)

Not suitable for: Low-carb diets, diabetic diets (due to high sugar)

Selection and Storage

Cendol components, like the rice jelly and coconut milk, should be stored separately in airtight containers in the refrigerator and consumed within 2-3 days for optimal freshness.

Common Questions About Cendol Nutrition

Is Cendol high in protein?

Cendol contains approximately 0.8 grams of protein per serving (100g), which is quite low compared to other foods. It is not considered a high-protein food and is primarily a carbohydrate-rich dessert.

Can I eat Cendol on a keto diet?

Cendol is not suitable for a keto diet as it contains 16.3 grams of carbohydrates and 10.2 grams of sugar per serving (100g). Keto diets require very low carbohydrate intake, making traditional Cendol incompatible with this dietary approach.

Are there any health benefits or concerns associated with Cendol?

While Cendol can be a refreshing treat, its high sugar content (10.2 grams per serving) may pose concerns for individuals managing blood sugar levels or limiting added sugars. It provides minimal nutritional benefits outside of its small carbohydrate and calorie content.

What is the recommended serving size for Cendol?

A standard serving of Cendol is around 100 grams, which contains approximately 81.6 calories and 10.2 grams of sugar. Due to its high sugar content, it is best enjoyed in moderation as an occasional dessert rather than a regular dietary staple.

How does Cendol compare to other traditional desserts?

Cendol is lower in fat (2 grams per serving) compared to desserts like ice cream but is higher in sugar (10.2 grams per serving). It is less filling due to its low protein and fiber content, making it lighter but less satiating than other desserts like cake or pudding.

Data Sources & Scientific References