Haupia
Haupia is a traditional Hawaiian coconut pudding with a smooth, gelatin-like texture, made primarily from coconut milk, sugar, and cornstarch. It is a beloved dessert often served at lūʻau and other festive gatherings across the Hawaiian Islands.
🍽️ Nutrition at a glance
Haupia is relatively high in fat and carbohydrates due to its coconut milk and sugar content, while providing minimal protein. A typical serving contains around 150-200 calories, with some beneficial medium-chain triglycerides from the coconut.
Nutrition breakdown
| Calories | 150 kcal |
| Protein | 1.5 g |
| Carbs | 15 g |
| Fat | 10 g |
| Fiber | 0.5 g |
| Sugar | 12 g |
| Sodium | 30 mg |
| Potassium | 150 mg |
| Manganese | 0.8 mg |
| Copper | 0.2 mg |
| Iron | 0.6 mg |
| Magnesium | 15 mg |
| Phosphorus | 30 mg |
| Selenium | 2 mcg |
| Vitamin C | 1 mg |
Per 1 square (approx. 80 g) · estimated, varies by recipe
💡 What's interesting
Culturally, haupia is a staple at Hawaiian celebrations and has even inspired modern desserts like haupia pie. Nutritionally, the coconut milk base offers a dairy-free alternative rich in lauric acid, a type of saturated fat with unique metabolic properties.
