Coconut jelly

Dessert

Item Rating: 60/100

1 serving (100 grams) contains 150 calories, 1.0 grams of protein, 1.5 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		3.6 g	4%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		23.8 mg	1%
Total Carbohydrates		83.3 g	30%
	Dietary Fiber	1.2 g	4%
	Sugars	59.5 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		23.8 mg	1%
Iron		0.5 mg	2%
Potassium		119.0 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: 32 cal (8.6%)

Protein: 9 cal (2.6%)

Carbs: 333 cal (88.8%)

About Coconut jelly

Coconut jelly, often referred to as nata de coco, is a chewy, translucent dessert derived from coconut water through bacterial fermentation. Originating from the Philippines, it is a staple in Southeast Asian cuisines and incorporated into fruit salads, drinks, or as a standalone treat. Naturally low in calories and fat, coconut jelly is rich in dietary fiber and contains trace amounts of essential minerals like calcium and magnesium. While it has a mild coconut flavor, its nutritional profile primarily stems from being an excellent source of hydration, since it retains water and electrolytes during fermentation.

Health Benefits

• Supports digestive health due to its high dietary fiber content, which aids in regular bowel movements and gut health.
• Contains trace amounts of potassium, which helps maintain healthy blood pressure and muscle function.
• Hydrating properties thanks to its high water retention, making it beneficial for maintaining electrolyte balance.

Dietary Considerations

Allergens: Contains coconut

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Individuals with coconut allergies

Selection and Storage

Store in a cool, dry place in an airtight container or refrigerate after opening to maintain freshness. Use clean utensils to avoid contamination.

Common Questions About Coconut jelly Nutrition

Is coconut jelly high in protein?

Coconut jelly is not high in protein. A typical 100g serving contains around 0.2-0.5 grams of protein, depending on the preparation method. It is primarily composed of water and carbohydrates with minimal protein content.

Can I eat coconut jelly on a keto diet?

Coconut jelly can be eaten on a keto diet if it is unsweetened or made with low-carb sweeteners. Traditional coconut jelly often contains added sugar, which makes it high in carbs. Opt for ketogenic versions with approximately 1-2g net carbs per serving.

What are the health benefits or concerns of coconut jelly?

Coconut jelly is hydrating due to its high water content and contains small amounts of minerals like potassium and calcium. However, concerns arise if it is prepared with added sugars, which can increase calorie content and negate health benefits. It is best consumed in moderation with minimal sweeteners.

What is the recommended serving size for coconut jelly?

A typical serving size of coconut jelly is around 100g, which contains about 50-80 calories depending on the recipe. This portion is a reasonable snack size, but be mindful of added sugars in commercially prepared versions.

How does coconut jelly compare to coconut water or coconut meat?

Coconut jelly is derived from young coconut water and has a gelatinous texture, offering fewer calories and nutrients compared to coconut meat. Unlike coconut meat, which is rich in healthy fats, coconut jelly is mostly water with small amounts of carbohydrates. It lacks the electrolytes present in coconut water but has a unique texture suitable for desserts or snacks.

Data Sources & Scientific References