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Coconut jelly Calories
Sweet coconut-based jelly dessert
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Coconut jelly (150 g) has 138 calories. That works out to 92 calories per 100 g. It contains 33.2 g of carbs, 1.2 g of protein, 1 g of fat and 0.6 g of fiber. Its 0.1 mg of Manganese covers 5% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Coconut jelly Nutrition Facts
Selected: 1 cup (medium) · 150 g
138
KCAL / 150G
Carbs
33.2g
· 12% DV
Protein
1.2g
· 2% DV
Fat
1g
· 1% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 3% · Fat 6%
Coconut jelly nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 33.2 g | 12% |
| Fiber | 0.6 g | 2% |
| Protein | 1.2 g | 2% |
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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How Many Calories in 1 Cup of Coconut jelly?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 138 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 1 piece (small) | 40 g | 37 kcal |
| 1 piece (medium) | 75 g | 69 kcal |
| ½ cup (half) | 75 g | 69 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (medium) | 100 g | 92 kcal |
| 1 piece (large) | 120 g | 110 kcal |
| 1.5 cup (large) | 225 g | 207 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Coconut jelly
What is coconut jelly made of?
Coconut jelly is usually made with coconut milk or coconut water, a sweetener, and a setting agent such as agar or gelatin. Some versions also include coconut pieces or fruit, so the texture and richness vary by recipe.
Is coconut jelly made with coconut milk or coconut water?
Coconut jelly can be made with either coconut milk or coconut water. Coconut milk gives it a creamy, opaque texture, while coconut water makes a lighter, more translucent jelly; some recipes combine the two.
How do you make coconut jelly at home?
To make coconut jelly, simmer coconut milk or water with sugar and agar until the agar dissolves, then pour the mixture into a mold and chill until firm. Follow the setting agent’s instructions if using gelatin instead.
Is coconut jelly the same as nata de coco?
No. Coconut jelly is typically a dessert set from coconut milk or water, while nata de coco is a chewy, fermented product made from coconut water. They can both be served in desserts, but their ingredients and textures differ.
Why does coconut jelly not set?
Coconut jelly may stay runny if the agar has not dissolved fully or too little setting agent was used. Bring an agar mixture to a boil as directed; gelatin, by contrast, should be dissolved without boiling.
How is coconut jelly traditionally served?
Coconut jelly is served chilled, often cut into cubes or set in a mold. Some Southeast Asian-style versions are presented inside a young coconut shell, and fruit can be added for a refreshing dessert.
How long does coconut jelly last in the fridge?
Homemade coconut jelly generally keeps for about 3–4 days in a covered container in the refrigerator. Use a clean utensil when serving, and discard it if it has been left at room temperature for a long time.
Can you freeze coconut jelly?
Yes, coconut jelly can be frozen, but thawing may make it watery or change its texture. For the best consistency, keep it chilled in the refrigerator and serve it fresh rather than freezing it.
Is coconut jelly healthy?
Coconut jelly can fit as an occasional dessert, but it is not a substitute for a balanced meal. Many recipes contain added sugar, so a modest serving alongside fresh fruit is a more sensible choice than frequent large portions.
Can people with diabetes eat coconut jelly?
People with diabetes may be able to include coconut jelly, but its carbohydrates and any added sugar can raise blood glucose. The suitable portion depends on an individual’s meal plan, so ask a doctor or dietitian for personal guidance.
Coconut jelly Vitamins & Minerals
Vitamins
B2
0.03mg · 2% DV
B3
0.3mg · 2% DV
B6
0.03mg · 2% DV
B1
0.02mg · 2% DV
Minerals
Copper
0.05mg · 6% DV
Manganese
0.12mg · 5% DV
Phosphorus
18mg · 3% DV
Potassium ⭐
87mg · 3% DV
Sodium
27mg · 1% DV
Coconut jelly Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut jelly
To burn the 138 calories in 1 cup (medium) (150 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.
What is Coconut jelly?
Coconut jelly is a sweet, chilled dessert made with coconut milk or coconut water, a sweetener and a setting agent. Depending on the recipe, it can be silky and soft or firm enough to cut into pieces. Coconut-based jellies appear in several Asian dessert traditions, with recipes varying from place to place.
It is usually served cold, either in a small bowl or as cubes alongside fruit or other sweets. Its nutritional character is mainly carbohydrate, with little protein or fibre. For a lighter portion, serve a smaller bowl with fresh fruit, or choose a recipe that uses less added sugar.
How Nutritious Is Coconut jelly?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Coconut jelly Processed?
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.
Does Coconut jelly Contain Allergens?
No known major allergens
Which Diets Is Coconut jelly Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Coconut jelly Fat Profile
SATURATED
0.75g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.