Prepared and Processed / Fruits
Coconut sport
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 74% |
| Calories | 226kcal / 2530kcal (8%) |
Macronutrients
Protein | 2.4 g/ 71g (3%) | ||||||
Total Fat | 17.6 g/ 42g (41%) | ||||||
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Total Carbs | 14.5 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 8 mg/ 70mg (11%) |
Minerals
Calcium | 58 mg/ 750mg (7%) |
Phosphorus | 59 mg/ 700mg (8%) |
Iron | 1.4 mg/ 12mg (11%) |
Sodium | 38 mg/ 1500mg (2%) very low |
What is this food?
Coconut sport is a coconut-based food/drink made from coconut (often sweetened), usually enjoyed as a snack or dessert.
Why it matters to health
For every 100 g, it has 226 kcal and 17.6 g total fat, with 15.37 g saturated fat. It also has 14.5 g carbohydrates and 10.9 g sugar, plus 2.1 g fiber and 38 mg sodium. Coconut can provide energy and some fiber, but the high saturated fat and sugar mean it’s best to keep portions small—especially if you already have sweets or fatty foods in the day. When balanced with your 3 full meals and 1–2 snacks, it can still fit comfortably.
Healthier tips
- Try these practical ways to enjoy it while keeping your day balanced:
- Have a small serving (e.g., 1/2 cup or less) and treat it as a snack, not a main meal.
- Pair it with a fiber-rich option in the same snack time (like fruit or a small serving of oats/whole grains) to help balance the sugar and carbs.
- If it’s sweetened, choose versions with less added sugar when available.
- Balance the rest of the day: for your next meal, choose lean protein (fish, chicken, tofu) and more vegetables to keep your overall intake steady.
- Keep frequency reasonable—enjoy it sometimes, not every snack.
Common Filipino dishes
Coconut sport, buko salad, ginataang bilo-bilo, maja blanca, macapuno
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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