Kaya

Breakfast

Item Rating: 44/100

1 serving (20 grams) contains 54 calories, 1.0 grams of protein, 3.0 grams of fat, and 6.0 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		639.0
% Daily Value*
Total Fat		35.5 g	45%
	Saturated Fat	23.7 g	118%
	Polyunsaturated Fat	0 g
Cholesterol		118.3 mg	39%
Sodium		118.3 mg	5%
Total Carbohydrates		71.0 g	25%
	Dietary Fiber	0 g	0%
	Sugars	59.2 g
protein		11.8 g	23%
Vitamin D		0 mcg	0%
Calcium		59.2 mg	4%
Iron		1.2 mg	6%
Potassium		118.3 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

🧈 High saturated fat

Source of Calories

Fat: 319 cal (49.1%)

Protein: 47 cal (7.3%)

Carbs: 284 cal (43.6%)

About Kaya

Kaya, also known as coconut jam, is a sweet and creamy spread commonly found in Southeast Asian cuisines, particularly in Malaysia, Singapore, and Indonesia. Made primarily of coconut milk, eggs, sugar, and pandan leaves, it has a rich, custard-like texture and a fragrant, caramelized flavor. Kaya is often enjoyed spread over toast for breakfast or used as a filling in desserts. Nutritionally, it is calorie-dense, providing approximately 270 calories per serving (2 tablespoons), with substantial fat content from coconut milk and eggs. It also contains moderate carbohydrates and small amounts of protein, but it lacks fiber and significant vitamins or minerals, apart from trace amounts of calcium and iron.

Health Benefits

• Coconut milk in Kaya provides medium-chain triglycerides (MCTs), which can be a quick source of energy.
• Eggs contribute to protein content, supporting muscle repair and maintenance.
• The calcium content, though low (25 mg per serving), supports bone health.

Dietary Considerations

Allergens: Contains eggs

Suitable for: Vegetarian

Not suitable for: Vegan, egg-free, low-fat

Selection and Storage

Store Kaya in an airtight container in the refrigerator for up to one week to maintain freshness. Stir well before use as it may separate over time.

Common Questions About Kaya Nutrition

Is kaya high in protein?

Kaya is relatively low in protein, containing about 5 grams of protein per 100 grams. It is more of a carbohydrate- and fat-rich food, best consumed in moderation if you're looking to prioritize protein-rich options.

Can I eat kaya on a keto diet?

Kaya is not ideal for a keto diet due to its high carbohydrate content—about 30 grams per 100 grams, with 25 grams coming from sugar. Keto diets generally limit carbs to 20-50 grams per day, so kaya would quickly exceed this threshold.

What are the health benefits or concerns of eating kaya?

Kaya provides a quick source of energy due to its high sugar content, and it also contains fats that can help with satiety. However, its high sugar (25 grams) and calorie (270 per 100 grams) content could contribute to weight gain and raise concerns for those monitoring their blood sugar or overall calorie intake.

How much kaya should I eat in one serving?

A typical serving of kaya is about 1 to 2 tablespoons (approximately 20-40 grams), which would provide around 54-108 calories. Eating more than this amount may contribute excessive sugar and calories to your diet, so moderation is key.

How does kaya compare to other sweet spreads like jam or honey?

Kaya is similar to jam and honey in terms of sugar and calorie content but differs in its ingredients. Kaya is made with coconut milk and eggs, giving it a rich, creamy texture and a higher fat content (15 grams per 100 grams) compared to most fruit-based jams. Honey typically lacks fat but is still calorie-dense and high in sugar, while jams can vary widely in sugar and calorie content depending on their preparation.

Data Sources & Scientific References