Buko Pandan Nutrition Facts: Calories, Macros & Health Benefits
Summary: Buko Pandan contains 195 calories, 3.2g protein, 30g carbs, and 7g fat per one cup (150g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 3.2g | 6% |
| Carbohydrates | 30.0g | 11% |
| Total Fat | 7.0g | 9% |
| Fiber | 1.0g | 4% |
| Sugar | 12.0g | -- |
| Saturated Fat | 5.5g | 28% |
| Sodium | 25.0mg | 1% |
| Potassium | 1.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 85.0mg | 472% |
| Magnesium | 0.50mg | 0% |
| Zinc | 50.0mg | 455% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.80mg | 47% |
| Vitamin B12 | 0.04mcg | 2% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 0.20mg | 1% |
| Phosphorus | 8.0mg | 1% |
Is Buko Pandan Good for You?
Buko Pandan provides 195 calories per one cup (150g) with 3.2g protein, 30g carbohydrates, and 7g fat. It is a source of saturated fat (28% dv), iron (472% dv), zinc (455% dv).
Filipino dessert rice dish made with glutinous or regular rice cooked in coconut milk with pandan leaves and young coconut (buko) strips, sweetened with sugar.
Key Health Benefits of Buko Pandan
- Saturated Fat (28% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (472% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (455% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (47% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Buko Pandan Nutrition with Gram
Use Gram to log buko pandan and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in buko pandan?
Buko Pandan contains 195 calories per one cup (150g).
How much protein is in buko pandan?
Buko Pandan provides 3.2g of protein per one cup (150g).
How many carbs are in buko pandan?
Buko Pandan has 30g of carbohydrates per one cup (150g).
Is buko pandan good for tracking nutrition?
Yes. Buko Pandan can be logged by calories, macros, and micronutrients in the Gram app.
How should I use buko pandan in a meal plan?
Use Buko Pandan as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track buko pandan and thousands of other foods with the Gram app.