1 serving (240 grams) contains 250 calories, 3.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
250.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12 g | 15% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 50.0 mg | 2% | |
| Total Carbohydrates | 30 g | 10% | |
| Dietary Fiber | 2.0 g | 7% | |
| Sugars | 20.0 g | ||
| protein | 3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40.0 mg | 3% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 300 mg | 6% | |
* 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
Source of Calories
About Coconut shake
Coconut shake is a popular tropical beverage made by blending fresh or frozen coconut meat, coconut water, and often sweeteners like sugar or condensed milk. Originating from Southeast Asia, it is particularly popular in countries like Thailand, Indonesia, and the Philippines. Known for its creamy texture and refreshing flavor, coconut shakes are a good source of healthy fats, sourced from coconut's medium-chain triglycerides (MCTs). They also contain essential electrolytes such as potassium and magnesium from the coconut water, alongside small amounts of dietary fiber and vitamins like B vitamins. Coconut shakes are typically enjoyed as a dessert or a refreshing drink in warm climates.
Health Benefits
- Provides a source of healthy fats, specifically medium-chain triglycerides (MCTs), which can be easily digested and used as an energy source.
- Rich in potassium, an essential electrolyte that supports heart health and proper muscle function.
- Contains magnesium, which aids in maintaining healthy bones and regulating blood sugar levels.
- Hydrating due to the natural coconut water content, replenishing lost electrolytes after physical activity.
- Includes small amounts of fiber that can support digestive health and improve regularity.
Dietary Considerations
Selection and Storage
Consume coconut shakes immediately for freshness or refrigerate for up to 24 hours. Use fresh coconut meat and water for the best nutritional value and taste.
Common Questions About Coconut shake Nutrition
Is a coconut shake high in protein?
Coconut shakes are not typically high in protein, as the primary ingredients like coconut milk, coconut cream, or coconut water are low in protein content. A typical serving contains about 1-2 grams of protein per cup. To increase protein, consider adding a scoop of protein powder or blending it with Greek yogurt.
Can I drink a coconut shake on a keto diet?
Yes, a coconut shake can be keto-friendly if made with unsweetened coconut milk or coconut cream and a sugar-free sweetener. Avoid pre-made versions with added sugars, as these can spike the carb content significantly. A typical keto-friendly coconut shake contains about 5-7 grams of net carbs per serving.
What are the health benefits of drinking coconut shakes?
Coconut shakes can provide healthy fats, particularly medium-chain triglycerides (MCTs), which are quickly metabolized for energy. They also contain small amounts of essential minerals like potassium and magnesium. However, they may be high in calories and saturated fats, so moderation is key to avoid adverse effects on heart health.
How much coconut shake should I drink as a serving?
A typical serving size for a coconut shake is about 1 cup (8 ounces). This portion provides roughly 150-250 calories depending on the ingredients and preparation. To keep it balanced, pair the shake with a source of protein or fiber for a more satisfying snack or meal replacement.
How does a coconut shake compare to a banana smoothie?
Coconut shakes tend to be higher in fat and calories due to the use of coconut milk or cream, while banana smoothies are usually higher in natural sugars and carbohydrates from the fruit. A banana smoothie may have more fiber and potassium, while a coconut shake offers healthy fats and is better suited for low-carb or keto diets.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
