Prepared and Processed / Cooked Meals from Fresh Ingredients
buko salad
Community Recipe
Macronutrients
Nutrition Facts
| 6 Servings Per Container | |
| Serving Size: 402g |
| Calories | 580kcal / 2530kcal (22%) |
Macronutrients
Protein | 7.25 g/ 71g (10%) | ||||||||
Total Fat | 14.02 g/ 42g (33%) | ||||||||
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Total Carbs | 103.92 g/ 348g (29%) | ||||||||
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Vitamins
Vit A | 9.4 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.5 mg/ 1mg (41%) |
Vit B2 | 0.74 mg/ 1mg (56%) |
Vit B3 | 0.88 mg NE/ 16mg NE (5%) |
Vit C | 59.16 mg/ 70mg (84%) source |
Minerals
Calcium | 234.19 mg/ 750mg (31%) |
Phosphorus | 184.18 mg/ 700mg (26%) |
Iron | 1.37 mg/ 12mg (11%) |
Sodium | 143.3 mg/ 1500mg (9%) very low |
Manganese | 0.43 mg/ 2mg (18%) |
Recipe Ingredients
What is this food?
Buko salad is a sweet Filipino dessert/salad made with young coconut (buko), mixed fruit, and usually a creamy or syrupy dressing (often condensed milk or similar).
Why it matters to health
It’s refreshing and can provide some fiber from fruit and coconut, but a typical serving can be high in sugar and carbohydrates (about 94.5 g sugar and 103.9 g carbs per 402 g). It also has fat (around 14 g total, with saturated fat at about 8.7 g) and some sodium (about 143 mg). If you enjoy it, it works best as an occasional treat or a planned snack, especially since it’s easy to overeat because it tastes sweet and creamy.
Healthier tips
- Keep portions smaller—aim for about 1/2 to 3/4 cup if you’re having it as a snack, then balance the rest of your meal with lean ulam and lots of non-starchy veggies.
- Choose versions with less syrup/condensed milk. You can ask for “light” dressing or use yogurt-based dressing.
- Boost fiber and fullness by adding more fresh fruits (e.g., berries, apple, papaya) and less sweetened ingredients.
- Since it’s sweet, pair it with water or unsweetened drinks, and avoid having it right after another sugary snack.
- For a good daily rhythm: have 3 full meals and 1–2 snacks—buko salad can be one snack, not both.
Common Filipino dishes
Buko salad, Fruit salad, Halo-halo, Macapuno salad, Fruit cocktail
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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