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A thick, smooth, glossy spread made from coconut milk, eggs and sugar, with a muted pandan-green colour and an even, softly set surface.

Kaya Calories

Sweet spread made from eggs and coconut milk

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

320kcal

GI

60medium

POTASSIUM · 100 G

90mg

FIBER · 100 G

0.5g

Quick answer

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.

Kaya Nutrition Facts

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%

Kaya nutrition facts table · 1 tablespoon (medium) (20 g)

NutrientAmount% DV
Calories64 kcal
Total fat2.1 g3%
Saturated fat1.64 g8%
Trans fat0 g
Sodium7.6 mg0%
Total carbohydrate10.4 g4%
Fiber0.1 g0%
Protein1 g2%

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 Tablespoon of Kaya?

ServingAmountCalories
1 tablespoon (medium)20 g64 kcal
1 teaspoon (small)7 g22 kcal
1 piece (small)15 g48 kcal
1 slice (thin)15 g48 kcal
1 serving (medium)30 g96 kcal
2 tablespoon (large)40 g128 kcal
1 pack (medium)50 g160 kcal
100 g100 g320 kcal
1 cup (large)240 g768 kcal

Calculated from 320 calories per 100 g.

Frequently Asked Questions About Kaya

What is kaya?

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.

What does kaya taste like?

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.

What is kaya 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.

How do you eat kaya?

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.

How is kaya made?

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.

Where did kaya come from?

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.

Does kaya need to be refrigerated after opening?

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.

How long does kaya last after opening?

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.

Why is my homemade kaya lumpy?

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.

Is kaya the same as coconut jam?

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.

Kaya Vitamins & Minerals

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

Kaya Glycemic Index

GLYCEMIC INDEX

60
Medium
0 Low5570100

GLYCEMIC LOAD

6.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Kaya

To burn the 64 calories in 1 tablespoon (medium) (20 g):

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Kaya?

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.

How Nutritious Is Kaya?

Nutrient density

Low

25/ 100

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

18/ 100

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 Kaya 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 Kaya Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Kaya Good For?

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

Kaya Fat Profile

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.