Prepared and Processed / Canned Fruits
Coco jam
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 377kcal / 2530kcal (14%) |
Macronutrients
Protein | 1 g/ 71g (1%) | ||||
Total Fat | 1.8 g/ 42g (4%) low | ||||
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Total Carbs | 89.2 g/ 348g (25%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 43 mg/ 750mg (5%) |
Phosphorus | 32 mg/ 700mg (4%) |
Iron | 1.6 mg/ 12mg (13%) |
Sodium | 142 mg/ 1500mg (9%) |
What is this food?
Coco jam is a sweet spread made from coconut and sugar. It’s usually eaten like a topping or filling (for bread, pancakes, or snacks).
Why it matters to health
Coco jam is high in carbohydrates and sugar, so it can quickly add calories to your day—especially if you use it generously. It has a small amount of fiber, but most of its carbs come from sugar. The good part is that it’s cholesterol-free and low in fat, but the sodium is also not very high, so the main thing to watch is how much sugar and total calories you get per serving. For a day with 3 meals plus 1–2 snacks, coco jam works best as a small add-on rather than a frequent main snack.
Healthier tips
- Use a thin layer (about 1–2 tablespoons) instead of thick spreading.
- Pair it with fiber- and protein-rich foods to balance your snack (e.g., whole wheat bread, peanut butter in small amount, or plain yogurt).
- Choose smaller portions during busy days when you may already have sweet drinks or desserts.
- If you’re having coco jam for snacks, keep the rest of the day’s snacks lighter (more fruit or nuts, less sweet spreads).
Common Filipino dishes
Coco jam on pandesal, ensaymada, sweet toast with coco jam, pancakes or waffles with coco jam, bibingka with sweet toppings
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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