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Nata de coco Calories
Jelly-like fermented coconut water product with fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (diced) of Nata de coco (150 g) has 105 calories. That works out to 70 calories per 100 g. It contains 25.5 g of carbs, 0.3 g of protein, 0.2 g of fat and 3.8 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Nata de coco Nutrition Facts
Selected: 1 cup (diced) · 150 g
105
KCAL / 150G
Carbs
25.5g
· 9% DV
Protein
0.3g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 97% · Protein 1% · Fat 2%
Nata de coco nutrition facts table · 1 cup (diced) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 25.5 g | 9% |
| Fiber | 3.8 g | 14% |
| Protein | 0.3 g | 1% |
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 Diced Nata de coco?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (diced) | 150 g | 105 kcal |
| 1 tablespoon (diced) | 15 g | 11 kcal |
| 1 piece (small) | 20 g | 14 kcal |
| 2 tablespoon (diced) | 30 g | 21 kcal |
| ½ cup (diced) | 75 g | 53 kcal |
| 100 g | 100 g | 70 kcal |
| 1 serving (small) | 100 g | 70 kcal |
| 1 serving (medium) | 150 g | 105 kcal |
| 1 serving (large) | 200 g | 140 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Nata de coco
What is nata de coco made from?
Nata de coco is made by fermenting coconut water with bacteria that produce a firm layer of cellulose. The layer is harvested, washed, cut into cubes, and often packed in syrup, which can add sweetness.
Is nata de coco the same as coconut jelly?
Nata de coco is often called coconut jelly, but it is not simply coconut-flavoured gelatin. Its chewy cubes are bacterial cellulose formed during coconut-water fermentation, so they have a firmer, springier texture than many gelatin desserts.
Why is nata de coco so chewy?
Nata de coco is chewy because fermentation creates a network of bacterial cellulose, which is cut into cubes after it forms. That gives it a springy bite unlike soft gelatin; soaking it in syrup changes the flavour more than the texture.
Does nata de coco contain probiotics?
Nata de coco is fermented, but that does not mean the finished product is a probiotic food. Fermentation produces its cellulose texture, and processing or storage may leave no live beneficial cultures in the product.
How do you eat nata de coco?
You can eat nata de coco straight from the package or add the cubes to fruit salad, yogurt, puddings, shaved ice, and cold drinks. Drain or rinse syrup-packed cubes first if you want less sweetness.
Is nata de coco healthy?
Nata de coco provides some fibre, but it is not a substitute for whole fruit or other nutrient-rich foods. Some packaged versions are preserved in sweet syrup, so the amount of added sugar can vary between products.
Does nata de coco taste like coconut?
Nata de coco usually has a mild, fairly neutral taste rather than a strong coconut flavour. Syrup, fruit, or the drink it is served in often contributes more flavour than the chewy cubes themselves.
Can you put nata de coco in bubble tea?
Yes, nata de coco is a common chewy topping for bubble tea and other cold drinks. It is different from tapioca pearls: nata de coco is made from fermented coconut water, while tapioca pearls are made from starch.
Can you make nata de coco at home?
Yes, but homemade nata de coco requires a suitable bacterial culture, clean equipment, and controlled fermentation conditions. Do not taste a batch that develops mould or an unpleasant smell; buying a prepared product is the simpler option.
How should you store nata de coco after opening?
After opening, keep nata de coco in a clean, covered container in the refrigerator, preferably with its liquid, and follow the package directions. Discard it if you notice mould, an unusual smell, or a change in appearance.
Nata de coco Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
B2
0.02mg · 2% DV
B3
0.15mg · 1% DV
B5
0.05mg · 1% DV
Minerals
Copper
0.03mg · 3% DV
Manganese
0.08mg · 3% DV
Calcium
12mg · 1% DV
Magnesium
4.5mg · 1% DV
Sodium
18mg · 1% DV
Potassium ⭐
7.5mg · 0% DV
Nata de coco Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nata de coco
To burn the 105 calories in 1 cup (diced) (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 Nata de coco?
Nata de coco is a translucent, chewy gel cut into small cubes and made by fermenting coconut water. It originated in the Philippines and is now familiar in desserts across Southeast Asia. Despite its name, it is not coconut flesh: its appeal is mainly the springy, jelly-like texture and mild flavour, which readily takes on the sweetness of the syrup or other ingredients around it.
In the Philippines, it is a classic addition to halo-halo and fruit-based desserts; elsewhere, it also turns up in fruit salads, drinks and sweetened yoghurt. It is mostly carbohydrate, with very little fat or protein, and provides 2.5 g of fibre per 100 g. For a less sweet serving, drain and rinse syrup-packed cubes, then add them to fresh fruit or plain yoghurt.
How Nutritious Is Nata de coco?
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
Medium
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 Nata de coco 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 Nata de coco Contain Allergens?
No known major allergens
Which Diets Is Nata de coco Good For?
Vegan
✓ 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
Nata de coco Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.