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Kaya (salty) Calories
A salty Southeast Asian coconut and egg jam made with eggs, coconut milk, sugar, and salt.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Kaya (salty) (40 g) has 104 calories. That works out to 260 calories per 100 g. It contains 15.2 g of carbs, 1.7 g of protein, 4.2 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 (salty) Nutrition Facts
Selected: 2 tablespoon (medium) · 40 g
104
KCAL / 40G
Carbs
15.2g
· 6% DV
Protein
1.7g
· 3% DV
Fat
4.2g
· 5% 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 58% · Protein 6% · Fat 36%
Kaya (salty) nutrition facts table · 2 tablespoon (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 3.68 g | 18% |
| Trans fat | 0 g | |
| Sodium | 128 mg | 6% |
| Total carbohydrate | 15.2 g | 6% |
| Fiber | 0.1 g | 0% |
| Protein | 1.7 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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How Many Calories in 2 Tablespoons of Kaya (salty)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 104 kcal |
| 1 tablespoon (small) | 20 g | 52 kcal |
| 1 slice (thin) | 25 g | 65 kcal |
| 1 slice (thick) | 40 g | 104 kcal |
| 1 serving (medium) | 50 g | 130 kcal |
| 3 tablespoon (large) | 60 g | 156 kcal |
| 1 serving (large) | 80 g | 208 kcal |
| 100 g | 100 g | 260 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Kaya (salty)
What is salty kaya?
Salty kaya is a Southeast Asian coconut-and-egg spread made with coconut milk, eggs, sugar, and salt. It is cooked until thick and spreadable, and its sugar gives it a sweet-salty rather than purely savoury flavour.
What does salty kaya taste like?
Salty kaya tastes creamy and coconut-rich, with sweetness balanced by salt. It is still a sweet spread, not a savoury sauce; the exact balance varies with the recipe or brand.
How do you eat salty kaya?
Spread salty kaya on toast, bread, or a plain bun. In Malaysia and Singapore, kaya is especially popular in kaya toast, often served with butter; it also works as a filling for simple pastries.
What is salty kaya made of?
Salty kaya is made from eggs, coconut milk, sugar, and salt, cooked together into a thick spread. Some kaya recipes also use pandan for fragrance or colour, but it is not part of this ingredient list.
How do you make salty kaya at home?
Cook eggs, coconut milk, sugar, and salt gently while stirring until the mixture thickens into a spread. A double boiler helps control the heat and makes it less likely that the eggs will scramble.
Does salty kaya need to be refrigerated?
Yes, refrigerate salty kaya after opening, and keep homemade kaya chilled in a covered container. Follow the package directions for a commercially sealed jar, since its storage instructions can vary by product.
Why does salty kaya turn lumpy?
Salty kaya turns lumpy when it gets too hot and the eggs cook into curds. Keep the heat low and stir continuously; cooking it over a double boiler gives you more control.
What is the difference between salty kaya and regular kaya?
Salty kaya contains salt but remains sweet because it also includes sugar. The difference from another kaya depends on the recipe: salt levels, sweetness, and optional flavourings such as pandan can all vary.
Is salty kaya the same as coconut jam?
Salty kaya is often described as coconut jam, but it is usually thickened with eggs as well as coconut milk and sugar. That egg-based cooking gives it a custardy texture distinct from many egg-free coconut spreads.
Why is kaya sometimes green?
Kaya is sometimes green because pandan leaves are used to flavour and colour it. Not every kaya includes pandan, so salty kaya made with the listed ingredients may be pale rather than green.
Kaya (salty) Vitamins & Minerals
Vitamins
B2
0.04mg · 3% DV
B12
0.08µg · 3% DV
B5
0.16mg · 3% DV
Vitamin A
24µg · 3% DV
Minerals
Sodium
128mg · 6% DV
Selenium
2.4µg · 4% DV
Manganese
0.1mg · 4% DV
Phosphorus
22mg · 3% DV
Potassium ⭐
44mg · 1% DV
Kaya (salty) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kaya (salty)
To burn the 104 calories in 2 tablespoon (medium) (40 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 Kaya (salty)?
Kaya (salty) is a Southeast Asian coconut-and-egg spread, especially familiar in Malaysia and Singapore. It is cooked from eggs, coconut milk, sugar and salt until thick and smooth; the salty version still has a gently sweet, fragrant coconut flavour.
In its region of origin, kaya is commonly spread on toast for breakfast or a snack, often with coffee or tea. Elsewhere, it works on toast, plain crackers or soft bread when you want a rich, creamy spread. It is mostly a source of carbohydrate, with 38 g per 100 g, so a modest layer is usually enough. Pair it with fresh fruit or an unsweetened drink to balance its sweetness.
How Nutritious Is Kaya (salty)?
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 Kaya (salty) 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 (salty) Contain Allergens?
Contains these allergens:
Which Diets Is Kaya (salty) Good For?
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
Kaya (salty) Fat Profile
SATURATED
3.68g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.08g
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.