The question of how many calories are in 100 grams of buko is more complex than it first appears, primarily because "buko" can refer to coconuts at different stages of ripeness. In the Philippines and other parts of Southeast Asia, buko typically refers to the meat of a young, green coconut, which is known for its soft, gelatinous texture and refreshing water. This contrasts sharply with the firm, nutrient-dense meat of a mature, brown coconut.
Calorie Breakdown: Young vs. Mature Buko
To accurately determine the calorie content, we must distinguish between the two stages. The difference in fat and moisture content between young and mature coconut meat is the main reason for the vast calorie discrepancy.
Young Buko (Immature Coconut Flesh)
Young buko flesh is soft, translucent, and jelly-like. It is high in moisture and has a milder flavor compared to its mature counterpart.
- Calorie estimate: Approximately 90 kcal per 100 grams.
- Macronutrient profile: This meat is lower in fat and higher in carbohydrates and moisture, making it a less calorie-dense option.
Mature Buko (Raw Coconut Meat)
Mature buko meat is firm, white, and has a rich, nutty flavor. It contains significantly more fat and fewer carbohydrates on a percentage basis than young buko.
- Calorie estimate: Approximately 354 kcal per 100 grams.
- Macronutrient profile: The high-fat content, composed mostly of medium-chain triglycerides (MCTs), drives up the calorie count considerably.
What This Means for Your Diet
Understanding the calorie difference is important for anyone managing their weight or tracking macronutrients. For example, if you are looking for a lower-calorie, hydrating snack, young buko is the clear choice. If you need a dense source of healthy fats and energy, mature buko is the more suitable option.
Comparison Table: Young vs. Mature Buko (per 100g)
| Nutrient | Young Buko Flesh | Mature Buko Meat |
|---|---|---|
| Calories | ~90 kcal | ~354 kcal |
| Fat | ~5.6 g | ~33.5 g |
| Carbohydrates | ~9 g | ~15 g |
| Protein | ~2 g | ~3 g |
| Dietary Fiber | ~0.5 g | ~9 g |
Health Benefits of Buko
Both young and mature buko offer a variety of health benefits. They are rich in fiber, which can improve gut health and digestion. Coconuts are also packed with essential minerals like manganese, copper, and iron, crucial for metabolism, bone health, and red blood cell formation. The medium-chain triglycerides (MCTs) found in mature coconut meat are easily absorbed and used by the body for energy. The antioxidants present in coconut meat can also help protect cells from damage and reduce inflammation.
Here are some of the additional benefits you can find in coconut products, including buko:
- Hydration: Young buko water is a natural source of electrolytes like potassium, making it an excellent rehydration beverage.
- Weight Management: The high fiber and fat content in coconut meat promotes feelings of fullness, which can aid in controlling appetite.
- Heart Health: Studies indicate that the MCTs in coconut oil, present in mature buko, may increase levels of "good" cholesterol (HDL).
- Antibacterial Properties: The antimicrobial compounds in coconut meat may help protect against certain infections.
- Brain Function: MCTs are a rapid fuel source for the brain, and some research suggests they could assist individuals with impaired cognitive function.
The Verdict: How to Use Buko Wisely
Whether you choose young or mature buko depends on your dietary goals. For a light, hydrating snack, young buko is the best choice. For a more substantial, energy-dense food, mature buko offers a concentrated source of fats and calories. To get the most nutritional value, it is recommended to choose unsweetened or raw forms of coconut meat.
Always be mindful of portion sizes, especially with mature coconut, due to its high saturated fat and calorie content. By understanding the nutritional profile, you can enjoy this versatile fruit and its many health benefits as part of a balanced diet. For more information on coconut nutrition, see the study by Healthline on the benefits of coconut meat.
Conclusion
In summary, the calorie content of 100 grams of buko is highly dependent on the coconut's maturity. The soft, young buko flesh contains around 90 kcal per 100g, while the mature, firmer meat packs approximately 354 kcal per 100g due to its higher fat concentration. Both forms provide valuable nutrients, but selecting the right one for your needs is key to fitting it into your diet effectively.
