Coconut Jam Nutrition Facts: Calories, Macros & Health Benefits
Summary: Coconut Jam contains 290 calories, 2g protein, 50g carbs, and 10g fat per 2 tablespoons (30g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290 kcal | 14% |
| Protein | 2.0g | 4% |
| Carbohydrates | 50.0g | 18% |
| Total Fat | 10.0g | 13% |
| Fiber | 1.5g | 5% |
| Sugar | 45.0g | -- |
| Saturated Fat | 8.5g | 42% |
| Sodium | 15.0mg | 1% |
| Potassium | 0.50mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.40mg | 0% |
| Zinc | 30.0mg | 273% |
| Vitamin C | 0.02mg | 0% |
| Vitamin A | 0.02mcg | 0% |
| Vitamin B6 | 0.20mg | 12% |
| Vitamin B12 | 0.02mcg | 1% |
| Folate | 5.0mcg | 1% |
| Vitamin E | 0.20mg | 1% |
| Phosphorus | 2.0mg | 0% |
Is Coconut Jam Good for You?
Coconut Jam provides 290 calories per 2 tablespoons (30g) with 2g protein, 50g carbohydrates, and 10g fat. It is a source of saturated fat (42% dv), iron (667% dv), zinc (273% dv).
Sweet spread made from coconut milk or cream cooked down with sugar (kaya/coco jam), popular in Southeast Asian cuisine as a toast spread
Key Health Benefits of Coconut Jam
- Saturated Fat (42% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (12% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Coconut Jam Nutrition with Gram
Use Gram to log coconut jam 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 coconut jam?
Coconut Jam contains 290 calories per 2 tablespoons (30g).
How much protein is in coconut jam?
Coconut Jam provides 2g of protein per 2 tablespoons (30g).
How many carbs are in coconut jam?
Coconut Jam has 50g of carbohydrates per 2 tablespoons (30g).
Is coconut jam good for tracking nutrition?
Yes. Coconut Jam can be logged by calories, macros, and micronutrients in the Gram app.
How should I use coconut jam in a meal plan?
Use Coconut Jam 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 coconut jam and thousands of other foods with the Gram app.