Buko pandan
Buko pandan is a beloved Filipino chilled dessert that combines the tropical flavors of young coconut (buko) and pandan leaf. It typically features shredded coconut strips suspended in a creamy, sweetened mixture of coconut milk or condensed milk, flavored with pandan extract, and often includes colorful sago pearls or kaong (sugar palm fruit). Originating from the Philippines, it's a staple at fiestas, family gatherings, and as a refreshing treat in the tropical heat.
🍳 View the full Buko pandan recipe →
🍽️ Nutrition at a glance
This dessert is high in carbohydrates and fats, primarily from the natural sugars in coconut and added sweeteners like condensed milk. A typical one-cup serving can range from 300 to 450 calories, offering quick energy but minimal protein, with key nutrients including some fiber, potassium, and manganese from the coconut.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 3.5 g |
| Carbs | 45 g |
| Fat | 10 g |
| Fiber | 2 g |
| Sugar | 35 g |
| Sodium | 45 mg |
| Potassium | 350 mg |
| Calcium | 80 mg |
| Magnesium | 40 mg |
| Phosphorus | 90 mg |
| Vitamin C | 15 mg |
| Vitamin A | 120 IU |
| Iron | 1.5 mg |
| Zinc | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, buko pandan is a symbol of Filipino hospitality and celebration, often served in large, communal bowls. Nutritionally, its uniqueness lies in using pandan, a fragrant leaf that imparts a vanilla-like, grassy aroma without adding caffeine, making it a naturally flavorful alternative to artificial extracts.
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AI estimate may be inaccurate · Terms