Prepared and Processed / Canned Fruits
Coconut meat, grated, sweetn
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 399kcal / 2530kcal (15%) |
Macronutrients
Protein | 2.2 g/ 71g (3%) | ||||||
Total Fat | 2.1 g/ 42g (5%) low | ||||||
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Total Carbs | 92.8 g/ 348g (26%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 73 mg/ 750mg (9%) |
Phosphorus | 56 mg/ 700mg (8%) |
Iron | 1 mg/ 12mg (8%) |
Sodium | 295 mg/ 1500mg (19%) |
What is this food?
Sweetened grated coconut (coconut meat, grated, with added sugar). It’s usually used as a topping or filling for desserts and snacks.
Why it matters to health
This food is rich in carbohydrates and sugar (about 48.6 g sugar per 100 g) and has saturated fat (about 1.86 g per 100 g). It can still fit into a balanced diet, but because it’s calorie-dense (399 kcal per 100 g) and higher in sugar, it’s best to keep portions small—especially if you already have sweet items in your day. On the plus side, it also provides dietary fiber (about 5.1 g per 100 g), which can help with fullness and better digestion. Watch sodium too (about 295 mg per 100 g), especially if it’s paired with salty ingredients.
Healthier tips
- Keep it as a small part of your snack or dessert (e.g., a few tablespoons), not the main portion.
- If you make it at home, try less sugar or use naturally sweet options (like adding fruit) to reduce added sugar.
- Pair with protein or fiber to balance your meal/snack (e.g., add a serving of yogurt, nuts in small amounts, or fruit).
- Since you’ll likely have 3 meals plus 1–2 snacks daily, plan sweets like this for one snack rather than multiple sweet items in the same day.
- Choose versions with less added syrup/sugar when available.
Common Filipino dishes
Buko salad, Ginataang bilo-bilo, Sumang sago, Coconut macaroons, Sapin-sapin
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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