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Sweet dessert made with coconut, sugar, milk or cream
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Coconut dessert (50 g) has 160 calories. That works out to 320 calories per 100 g. It contains 19 g of carbs, 1.6 g of protein, 8.5 g of fat and 1.8 g of fiber. Its 0.3 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 50 g
160
KCAL / 50G
Carbs
19g
· 7% DV
Protein
1.6g
· 3% DV
Fat
8.5g
· 11% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 4% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 7.1 g | 36% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 19 g | 7% |
| Fiber | 1.8 g | 6% |
| Protein | 1.6 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 160 kcal |
| 1 piece (small) | 30 g | 96 kcal |
| 1 slice (thin) | 40 g | 128 kcal |
| 1 slice (thick) | 70 g | 224 kcal |
| 1 piece (large) | 80 g | 256 kcal |
| 100 g | 100 g | 320 kcal |
| 2 piece (double) | 100 g | 320 kcal |
| 1 cup (chopped) | 110 g | 352 kcal |
| 1 serving (large) | 120 g | 384 kcal |
| 1 piece (jumbo) | 120 g | 384 kcal |
Calculated from 320 calories per 100 g.
A creamy coconut dessert is commonly made by cooking milk, sugar and shredded coconut until thick, then chilling it in small dishes. Recipes vary: some add cream or a thickener, while baked versions use a different method.
Yes, coconut dessert can be made with coconut milk instead of dairy milk. It gives the pudding a stronger coconut flavor; choose a recipe designed for it, since its fat and liquid content can affect how the dessert sets.
Coconut dessert is often runny because its mixture did not cook long enough to thicken. Stir it over the heat until it coats a spoon, then chill it; a hot mixture usually firms up further as it cools.
Either works in coconut dessert, but they produce different textures. Desiccated coconut is convenient and gives a concentrated flavor, while fresh coconut adds moisture and a softer, less dry texture.
Coconut dessert is usually served chilled in individual portions. Finish it with a little shredded coconut, or pair it with fresh fruit or unsweetened coffee to balance its sweetness.
Yes, coconut dessert can be prepared ahead and chilled until serving. The rest helps a creamy version set; add any coconut topping shortly before serving so it stays distinct and looks fresh.
Coconut dessert generally keeps for 2–3 days in a covered container in the refrigerator. Because creamy versions contain milk or cream, refrigerate leftovers promptly rather than leaving them out after serving.
You can freeze coconut dessert, but its creamy texture may turn grainy or separate when thawed. Chilling it in the refrigerator is usually better; if you do freeze it, try a small portion first to see whether you like the texture.
Yes, many coconut desserts need no oven: cook the milk-based mixture on the stovetop, divide it into dishes and chill until set. Other recipes are baked, so follow the method for the particular style you are making.
Yes, you can use less sugar in coconut dessert. Reduce it gradually and taste the mixture, since the coconut flavor can make a less-sweet version enjoyable; remember that sugar reduction changes sweetness, not the dessert’s thickening.
Vitamins
Biotin
1µg · 3% DV
B5
0.15mg · 3% DV
B12
0.05µg · 2% DV
B6
0.03mg · 2% DV
Minerals
Manganese
0.25mg · 11% DV
Copper
0.09mg · 10% DV
Selenium
1.5µg · 3% DV
Phosphorus
19mg · 3% DV
Potassium ⭐
80mg · 2% DV
Sodium
21mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 160 calories in 1 piece (medium) (50 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Coconut dessert is a broad name for sweets made with coconut, usually combined with sugar and milk or cream. Recipes vary: some are soft and pudding-like, while others set into a firmer piece that can be cut and served. It is not tied to one specific regional recipe.
Its creamy texture and fragrant coconut taste make it an easy after-dinner treat, or a small sweet to serve with tea or coffee. In many places, it is offered chilled in a dish or cut into portions, with extra shredded coconut on top. It is energy-dense, with 320 calories per 100 g, so a modest serving works well when you want something sweet; fresh fruit alongside can balance the richness.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
7.1g
MONOUNSATURATED
0.65g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.