Prepared and Processed / Cooked Meals from Fresh Ingredients
buko salad Nutrition Facts
Community Recipe
Macronutrients
Nutrition Facts
Consume
Limit
Avoid
| 6 Servings Per Container | |
| Serving Size: 402g | |
| Calories | 580kcal / 2530kcal (22%) |
Macronutrients
Total Fat | 14.02 g/ 42g (33%) | ||||||||
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Total Carbohydrates | 103.92 g/ 348g (29%) | ||||||||
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Protein | 7.25 g/ 71g (10%) | ||||||||
Vitamins
Vitamin A | 188.1 mcg RAE/ 700mcg RAE (26%) |
Vitamin C | 59.16 mg/ 70mg (84%) source |
Vitamin B1 | 0.5 mg/ 1mg (41%) |
Vitamin B2 | 0.74 mg/ 1mg (56%) |
Vitamin B3 | 0.88 mg NE/ 16mg NE (5%) |
Minerals
Calcium | 234.19 mg/ 750mg (31%) |
Iron | 1.37 mg/ 12mg (11%) |
Manganese | 0.43 mg/ 2mg (18%) |
Phosphorus | 184.18 mg/ 700mg (26%) |
Sodium | 143.3 mg/ 1500mg (9%) very low |
Recipe Ingredients
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Buko salad is a sweet Filipino dessert/salad made with young coconut (buko), mixed fruit, and usually a creamy or syrupy dressing (often condensed milk or similar).
Why it matters to health
AI-assisted It’s refreshing and can provide some fiber from fruit and coconut, but a typical serving can be high in sugar and carbohydrates (about 94.5 g sugar and 103.9 g carbs per 402 g). It also has fat (around 14 g total, with saturated fat at about 8.7 g) and some sodium (about 143 mg). If you enjoy it, it works best as an occasional treat or a planned snack, especially since it’s easy to overeat because it tastes sweet and creamy.
Healthier tips
AI-assisted - Keep portions smaller—aim for about 1/2 to 3/4 cup if you’re having it as a snack, then balance the rest of your meal with lean ulam and lots of non-starchy veggies.
- Choose versions with less syrup/condensed milk. You can ask for “light” dressing or use yogurt-based dressing.
- Boost fiber and fullness by adding more fresh fruits (e.g., berries, apple, papaya) and less sweetened ingredients.
- Since it’s sweet, pair it with water or unsweetened drinks, and avoid having it right after another sugary snack.
- For a good daily rhythm: have 3 full meals and 1–2 snacks—buko salad can be one snack, not both.
Common Filipino dishes
Buko salad, Fruit salad, Halo-halo, Macapuno salad, Fruit cocktail
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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