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Sweet spread made from eggs and coconut milk
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Kaya (20 g) has 64 calories. That works out to 320 calories per 100 g. It contains 10.4 g of carbs, 1 g of protein, 2.1 g of fat and 0.1 g of fiber. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 tablespoon (medium) · 20 g
64
KCAL / 20G
Carbs
10.4g
· 4% DV
Protein
1g
· 2% DV
Fat
2.1g
· 3% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 6% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 1.64 g | 8% |
| Trans fat | 0 g | |
| Sodium | 7.6 mg | 0% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 0.1 g | 0% |
| Protein | 1 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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 64 kcal |
| 1 teaspoon (small) | 7 g | 22 kcal |
| 1 piece (small) | 15 g | 48 kcal |
| 1 slice (thin) | 15 g | 48 kcal |
| 1 serving (medium) | 30 g | 96 kcal |
| 2 tablespoon (large) | 40 g | 128 kcal |
| 1 pack (medium) | 50 g | 160 kcal |
| 100 g | 100 g | 320 kcal |
| 1 cup (large) | 240 g | 768 kcal |
Calculated from 320 calories per 100 g.
Kaya is a sweet, custard-like spread from Southeast Asia, especially popular in Malaysia and Singapore. It is typically made with eggs, coconut milk and sugar, and often gets its fragrant flavour from pandan leaves.
Kaya tastes sweet, creamy and rich, with coconut as a prominent flavour. Pandan kaya also has a fragrant, lightly vanilla-like aroma. Its smooth, custardy texture makes it easy to spread on toast.
Kaya toast is toasted bread spread with kaya, commonly paired with butter. In Malaysia and Singapore, it is often served with soft-boiled eggs and coffee as a breakfast or snack.
Kaya is most often spread on toast, with or without butter. You can also serve it with crackers, pancakes or fruit, or use a small amount as a filling for pastries and other desserts.
Kaya is made by gently cooking eggs, coconut milk and sugar while stirring until the mixture thickens into a spread. Many recipes add pandan for aroma. Gentle heat helps prevent the eggs from curdling.
Kaya is a Southeast Asian spread closely associated with Malaysia and Singapore, where it is a familiar breakfast food. Its name and recipes vary across the region, and pandan is a common flavouring in many versions.
Yes, refrigerate kaya after opening and keep the jar tightly closed. Homemade kaya should also be chilled because it contains eggs and coconut milk. Use a clean spoon each time to avoid contaminating the spread.
There is no single shelf life for every kaya: commercial and homemade versions can differ. Follow the opened-jar instructions on a packaged product; keep homemade kaya refrigerated in a sealed container and use it promptly.
Homemade kaya can turn lumpy when the eggs cook too quickly or at too high a temperature. Cook it gently, preferably over a water bath, and stir steadily so the custard thickens evenly.
Kaya is a type of coconut-based spread, but it is not simply coconut jam: eggs give it a custardy texture, while pandan is often added for flavour. Recipes and consistency vary between brands and regions.
Vitamins
Biotin
1.2µg · 4% DV
B12
0.05µg · 2% DV
Vitamin A
18µg · 2% DV
B5
0.1mg · 2% DV
Minerals
Selenium
1.4µg · 3% DV
Phosphorus
13mg · 2% DV
Copper
0.02mg · 2% DV
Manganese
0.03mg · 1% DV
Potassium ⭐
18mg · 1% DV
Sodium
7.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 64 calories in 1 tablespoon (medium) (20 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.
Kaya is a sweet, spreadable custard associated with Malaysia and Singapore, made from eggs, sugar and coconut milk. Some versions are flavoured and coloured with pandan, though recipes vary. It has a smooth, rich texture and a pronounced sweetness, rather than the fruity taste of a typical jam.
In its home region, kaya is commonly spread on toast, often as part of breakfast and paired with coffee or tea; it also works on plain bread. It is mainly a source of carbohydrate, so a thin layer is usually enough. For a more filling breakfast, serve it with eggs or alongside another savoury dish.
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.
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
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.64g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.