Prepared and Processed / Canned Fruits
Nata de coco, sweetn
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 146kcal / 2530kcal (5%) |
Macronutrients
Protein | 0 g/ 71g (0%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 36.1 g/ 348g (10%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0 mg/ 1mg (0%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 12 mg/ 750mg (1%) |
Phosphorus | 2 mg/ 700mg (0.29%) |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Nata de coco sweetened is a chewy jelly made from coconut water, usually sold sweet and ready to eat. Per 100 g, it has about 146 kcal and is mostly carbohydrates (36.1 g), with high sugar (33.5 g).
Why it matters to health
It can be a fun, filling add-on because it has a little fiber (0.8 g) and almost no fat (0.2 g). However, since most of its calories come from sugar, it’s best to keep portions small—especially if you’re having it as a snack alongside other sweet foods. The low sodium (4 mg) and near-zero fat make it lighter than many creamy desserts, but the sugar content is the main thing to watch for energy balance across your day.
Healthier tips
- Keep it to a small serving (for example, 1/2 cup or less) and pair with something that adds protein or fiber (like plain yogurt, nuts, or fruit) to make your snack more balanced.
- If you’re eating 3 meals plus 1–2 snacks daily, treat nata de coco as the “sweet part” of the snack—avoid adding more syrup or sweet drinks.
- Choose less-sweet versions when available, or rinse/drain if the product is very syrupy.
- Enjoy it regularly, but not every snack—spread sweets out so your daily intake stays comfortable.
Common Filipino dishes
Ginataang halo-halo, Sago’t gulaman, Fruit salad with nata de coco, Halo-halo, Buko pandan
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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