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Beverages  / Processed Fruit Juices

Young coconut (shredded) drnk Nutrition Facts

Buko palamig
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 39kcal / 2530kcal (1%)

Macronutrients

Total Fat
0.2 g/ 42g (0.48%)
low
Saturated Fat
0.17 g/ 20g (0.85%)
low
Cholesterol
1 mg/ 300mg (0.33%)
Unsaturated Fat
0.02 g
Total Carbohydrates
9 g/ 348g (2%)
Dietary Fiber
1.2 g/ 20g (6%)
Sugar
5.1 g/ 63g (8%)
Protein
0.2 g/ 71g (0.28%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0 mg/ 1mg (0%)
Vitamin B2
0.01 mg/ 1mg (0.77%)
Vitamin B3
0.1 mg NE/ 16mg NE (0.63%)

Minerals

Calcium
10 mg/ 750mg (1%)
Iron
0 mg/ 12mg (0%)
Phosphorus
18 mg/ 700mg (2%)
Sodium
7 mg/ 1500mg (0.47%)
very low
What is this food?
AI-assisted
Young coconut drink (shredded young coconut in water), usually served as a refreshing beverage.
Why it matters to health
AI-assisted
Young coconut has natural carbohydrates (about 9g per 100g) and some fiber (about 1.2g), which can help keep you full and support healthy digestion. It also has small amounts of fat (about 0.2g) with saturated fat (about 0.17g) and very low sodium (about 7mg), so it’s generally a lighter option compared with many sweet drinks. The sugar (about 5.1g) comes naturally, but if you drink it often alongside rice and other snacks, it can add up—so it’s best to treat it as part of your daily balance, especially if you’re also having sweet snacks.
Healthier tips
AI-assisted
  • Keep it as a snack drink (not a replacement for meals). Aim for about 1 small glass per snack, then eat a balanced snack (e.g., fruit + nuts, or yogurt + fruit).
  • If it’s pre-mixed or sold sweetened, choose less sugar or ask for no added sugar.
  • Pair it with protein or fiber to stay satisfied: add a side of nuts, boiled egg, or a serving of fruit.
  • Watch frequency: with 3 meals and 1–2 snacks daily, limit coconut drinks to 1 snack slot when possible.
Common Filipino dishes
Buko juice, buko salad, ginataang buko, buko pandan, coconut-based rice (coconut milk rice)
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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.
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