Coconut sambol

Appetizer

Item Rating: 63/100

1 serving (50 grams) contains 100 calories, 1.0 grams of protein, 9.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		473.2
% Daily Value*
Total Fat		42.6 g	54%
	Saturated Fat	37.9 g	189%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		709.8 mg	30%
Total Carbohydrates		23.7 g	8%
	Dietary Fiber	9.5 g	33%
	Sugars	4.7 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		47.3 mg	3%
Iron		2.4 mg	13%
Potassium		473.2 mg	10%

* 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 sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 383 cal (77.1%)

Protein: 18 cal (3.8%)

Carbs: 94 cal (19.1%)

About Coconut sambol

Coconut Sambol is a traditional Sri Lankan condiment typically served as a side dish with rice, flatbreads, or curries. It is made with freshly grated coconut, red chili, onion, lime juice, and salt, often combined with Maldive fish for added flavor. This dish is rich in healthy fats, dietary fiber, and essential micronutrients such as manganese and copper, which are abundant in coconut. Coconut Sambol is not only flavorful but also nutritionally dense, providing a mix of energy-boosting fats and antioxidants from the fresh ingredients. Its origins are deeply rooted in Sri Lankan cuisine, where coconut is a staple, valued for both its nutritional content and culinary versatility.

Health Benefits

• Rich in healthy fats from coconut, which provide sustained energy and promote heart health (approximately 33g fat per 100g of coconut).
• High in dietary fiber from grated coconut, supporting digestive health and maintaining regular bowel movements (9g of fiber per 100g).
• Coconut is a good source of manganese, aiding bone health and enzymatic functions (1.5mg per 100g, 75% of the daily value).
• Lime juice in the mix adds vitamin C, boosting immune health and promoting collagen production.
• Onions contain antioxidants like quercetin, which can reduce inflammation and support overall cellular health.

Dietary Considerations

Allergens: Contains coconut, fish (if Maldive fish is included)

Suitable for: Gluten-free, dairy-free, vegetarian (if maldive fish is excluded), paleo

Not suitable for: Vegan (if maldive fish is included), seafood allergy (if maldive fish is included)

Selection and Storage

Store prepared Coconut Sambol in an airtight container in the refrigerator and consume within 2-3 days for optimal freshness. Avoid freezing as the texture and flavor may degrade.

Common Questions About Coconut sambol Nutrition

Is Coconut Sambol high in protein?

Coconut Sambol is not considered a high-protein food as it primarily consists of grated coconut. A typical serving contains approximately 2-3 grams of protein, depending on the recipe. The dish is more notable for its healthy fats and fiber content rather than protein.

Can I eat Coconut Sambol on a keto diet?

Yes, Coconut Sambol can be a great addition to a keto diet. Coconut is naturally low in carbohydrates and high in healthy fats, making it suitable for keto-friendly eating. Ensure that any added ingredients, such as onions or chilies, align with your daily carbohydrate limit.

What are the health benefits of Coconut Sambol?

Coconut Sambol is rich in healthy fats, particularly medium-chain triglycerides (MCTs), which can support energy metabolism. It also provides fiber for digestion and is a source of essential minerals like manganese and copper. However, due to its fat content, it should be consumed in moderation for those tracking calories.

What is the recommended serving size for Coconut Sambol?

A recommended serving size for Coconut Sambol is around 2-3 tablespoons, which equates to approximately 100-120 calories depending on the recipe. This portion strikes a balance between enjoying its flavors and managing its calorie density.

How does Coconut Sambol compare to other condiments like chutney or salsa?

Compared to chutneys or salsas, Coconut Sambol is higher in fat due to the grated coconut base. It is less acidic and usually carries a richer flavor, whereas chutneys or salsas often feature fruity or tangy notes. Coconut Sambol also provides unique healthy fats that are not typically found in fruit-based condiments.

Data Sources & Scientific References