juan nutrisyon logo
Prepared and Processed  / Fruits

Coconut sport Nutrition Facts

Makapuno
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 74%
Calories 226kcal / 2530kcal (8%)

Macronutrients

Total Fat
17.6 g/ 42g (41%)
Saturated Fat
15.37 g/ 20g (76%)
Cholesterol
0 mg/ 300mg (0%)
low
Unsaturated Fat
0.94 g
Total Carbohydrates
14.5 g/ 348g (4%)
Dietary Fiber
2.1 g/ 20g (10%)
Sugar
10.9 g/ 63g (17%)
Protein
2.4 g/ 71g (3%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
8 mg/ 70mg (11%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.02 mg/ 1mg (1%)
Vitamin B3
0.6 mg NE/ 16mg NE (3%)

Minerals

Calcium
58 mg/ 750mg (7%)
Iron
1.4 mg/ 12mg (11%)
Phosphorus
59 mg/ 700mg (8%)
Sodium
38 mg/ 1500mg (2%)
very low
What is this food?
AI-assisted
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
AI-assisted
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
AI-assisted
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
    Food
    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.
    Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.