Buko (Young Coconut) Pie Recipe

Buko (Young Coconut) Pie has a very high-calorie, high-carb, very high-fat and high-protein content. It is a good source of Calcium, Iron, Niacin and Folate.

The food contains 66.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and very high in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 20.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan.

It gives a good yield of Iron at 4.68 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Based on the composite nutritive standing Buko (Young Coconut) Pie has been given a composite ranking of 21, and sparingly.

Calorie Breakdown

 Calories from Protein11%
 Calories from Fat51%
 Calories from Carbs37%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • High in Dietary Fiber
  • Very high in Calcium
  • High in Iron
  • High in Folate

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat

Vitamin Analysis

Vitamin A650 IU13%
Vitamin C6 mg10%
Thiamin0.27 mg18%
Niacin8 mg40%
Vitamin B60.22 mg11%
Folate112 mcg28%

Mineral Analysis

Calcium680 mg68%
Iron4.7 mg26%
Magnesium104 mg26%
Potassium905 mg25.9%
Sodium341 mg14.2%

Carbohydrate Analysis

Total Carbohydrate66.9 g22.3%
Dietary Fiber6 g24%
Sugars60.9 g

Protein Analysis

Protein20.1 g40.2%

Fat Analysis

Total Fat40.7 g62.6%
Saturated Fat30.1 g150.5%

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 693 Calories from Fat 366

% Daily Value *

Total Fat 40.7 g 62.6%

Saturated Fat 30.1 g 150.5%

Trans Fat

Cholesterol 200 mg 66.7%

Sodium 341 mg 14.2%

Total Carbohydrates 66.9 g 22.3%

Dietary Fiber 6 g24%

Sugars 60.9 g

Protein 20.1 g 40.2%

Vitamin A 13% Vitamin C 10%

Calcium 68% Iron 26%

*Based on a 2000 Calorie diet

Source: http://allrecipes.com/recipe/buko-young-coconut-pie/detail.aspx Embed Table:

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