What is the nutritional value of pandan cake? A deep dive into calories, macros, and health benefits

January 5, 2026 •

4 min read

With its fluffy texture and unique fragrance, a standard serving of pandan chiffon cake can contain over 300 calories, yet this can vary drastically depending on the recipe. Understanding the nutritional value of pandan cake goes beyond its caloric count, as key ingredients dictate its health profile.

Quick Summary

Pandan cake's nutrition depends on ingredients like sugar, flour, oil, and coconut milk. It contains carbohydrates, fats, and protein, with the pandan leaf itself offering antioxidants that are largely overshadowed by other components in a typical cake. Its caloric density is comparable to other rich desserts.

Key Points

Variable Nutrition: The nutritional value of pandan cake changes drastically depending on the specific recipe, especially the amounts of sugar, oil, and coconut milk.
High in Calories and Macros: A typical serving is dense in calories, primarily from carbohydrates (sugar and flour) and fats (oil and coconut milk), with a moderate protein contribution from eggs.
Pandan Leaf Benefits Are Diluted: While pandan leaves contain antioxidants, the small amount used in cake offers negligible health benefits compared to the high sugar and fat content.
Chiffon Style Is Lighter: Pandan chiffon cake, made with oil and whipped egg whites, is often lighter and lower in saturated fat than traditional butter-based cakes.
Control Your Portions: As with most desserts, the simplest way to manage the nutritional impact is to practice portion control and enjoy pandan cake as an occasional treat.
Opt for Healthier Versions: Creating a healthier cake is possible by reducing sugar, using low-fat coconut milk, and other ingredient substitutions.

The Core Ingredients and Their Nutritional Roles

Traditional pandan cake, particularly the popular chiffon variety, is defined by its core ingredients. A recipe typically includes flour, eggs, sugar, vegetable oil, coconut milk, and the star ingredient, pandan extract or juice. Each component contributes uniquely to the cake's overall nutritional profile:

Flour and Sugar: These provide the bulk of the carbohydrates. While refined white flour is standard, some recipes may use cake flour for a lighter texture. The sugar content is often high, providing a quick source of energy but contributing significantly to the overall calorie count.
Eggs: A crucial element for the cake's signature fluffy texture, eggs are a source of high-quality protein and also contain cholesterol. The recipe often separates egg whites and yolks to achieve the airy chiffon structure, with egg whites being a source of pure protein.
Vegetable Oil: Unlike butter cakes, chiffon cakes use vegetable oil, which contributes fat and moisture. The type of oil used (e.g., canola, sunflower) can influence the fatty acid composition, providing unsaturated fats rather than the saturated fats found in butter.
Coconut Milk: This adds a distinctive creaminess and rich flavor, but it also increases the fat and calorie content. Full-fat coconut milk is often used and is high in saturated fat.
Pandan Extract: Derived from Pandanus amaryllifolius leaves, pandan extract is primarily for flavor and color. While the leaves themselves are rich in antioxidants and vitamins, the amount used in a cake is minimal, and its health benefits are largely diluted by the other ingredients.

A Detailed Macronutrient Breakdown

The nutritional information for pandan cake varies widely based on the exact recipe, portion size, and preparation method. Here is an example of a typical serving, but it is important to check specific recipes for precise values.

Calories: 131–354 kcal per serving. This wide range highlights the importance of recipe choice.
Fat: 7–20g per serving, with a portion of this being saturated fat from coconut milk.
Carbohydrates: 14.5–37g per serving, with a significant amount coming from sugar.
Protein: 3.7–6g per serving, contributed primarily by the eggs.

Pandan Leaf Benefits vs. Cake's Reality

The pandan leaf itself is packed with potential health benefits, but these are mostly negated in the cake format. In traditional medicine, pandan has been used for various ailments. Pandan leaves are a source of vitamins and antioxidants, including beta-carotene, vitamin C, thiamine, riboflavin, and niacin. Studies suggest benefits for blood sugar control, heart health (due to carotenoids), and pain relief from compounds in the leaf extract.

However, when these leaves are used as a flavoring in a cake, the small amount of beneficial compounds is easily overwhelmed by the high levels of sugar and fat. Eating pandan cake for its health benefits would be misguided; it's a dessert for enjoyment, not a health food.

Comparison with Other Common Cakes

To put the nutritional value of pandan cake into perspective, it helps to compare it to other popular dessert items. A pandan chiffon cake is often lighter than a classic butter-based cake but can still be high in sugar and calories due to added coconut milk and sugar.


Feature	Pandan Chiffon Cake	Yellow Butter Cake (without icing)	Chocolate Cake (Dry Mix)
Typical Calories (100g)	~338 kcal	~361 kcal	~428 kcal
Primary Fat Source	Vegetable oil, coconut milk	Butter	Varied (added oil, cocoa fat)
Fat Type	Generally unsaturated (from oil) and saturated (from coconut milk)	Primarily saturated	Mix of saturated and unsaturated
Key Characteristic	Light, airy, fragrant	Dense, buttery, rich	Rich, decadent, chocolatey

How to Make a Healthier Pandan Cake

For those who love the flavor but want to reduce the guilt, several modifications can be made to create a healthier version of pandan cake:

Reduce Sugar: Significantly cut down on the amount of granulated sugar in the recipe. The natural sweetness of the pandan and coconut milk can still provide a satisfying taste.
Use Low-Fat Coconut Milk: Substitute full-fat coconut milk with a lower-fat version or even a combination of low-fat milk and a smaller amount of coconut milk for flavor.
Mindful Serving Size: The simplest way to reduce intake is to be conscious of portion size. A smaller slice can satisfy the craving without excess calories.
Add Whole Grains: While not traditional, incorporating a portion of whole wheat or spelt flour can increase fiber content. This will change the texture, but it can boost nutritional value.
Enhance with Natural Sweeteners: For those with diabetes, some recipes use low glycemic index (GI) options or natural sweeteners, though this requires careful recipe testing.

Conclusion

The nutritional value of pandan cake is a nuanced topic. While the core pandan leaf offers some health benefits, these are not the primary driver of the cake's health profile. Like most desserts, pandan cake is high in carbohydrates and fats and should be consumed in moderation. The specific recipe and ingredients, especially the amount of sugar and fat from coconut milk, determine its exact nutritional impact. Opting for a chiffon-style cake over a denser one can offer a lighter option, but the key to enjoying this treat is moderation and, for those inclined, exploring lower-sugar and lower-fat recipes. Pandan cake is ultimately a delightful treat for the senses, best enjoyed as an occasional indulgence. For more detailed information on pandan's health benefits, a good resource is WebMD's article on the subject.

Key Factors Influencing Pandan Cake Nutrition

Ingredient Quality: Using high-quality vegetable oil and reducing refined sugar can improve the cake's overall health profile.
Coconut Milk Content: The proportion of full-fat coconut milk significantly impacts the amount of saturated fat and calories.
Recipe Style: Chiffon pandan cakes are generally lighter and airier than denser loaf-style cakes, which may contain more fat.
Portion Control: The size of the slice is the most direct factor influencing the caloric intake from pandan cake.
Additives: Commercial versions may contain artificial flavors, colors, and preservatives, contrasting with the natural ingredients of homemade versions.

Frequently Asked Questions

Pandan cake, particularly the light chiffon style, is often lower in saturated fat than rich butter cakes because it uses vegetable oil. However, it still contains significant amounts of sugar and calories. Its healthiness is relative and depends on the recipe and portion size.

The calorie count for pandan cake varies widely. Some sources indicate a single serving can have anywhere from 131 to over 350 kcal, depending on the recipe and size of the slice.

While pandan leaves contain beneficial antioxidants and have traditional medicinal uses, the quantity used in cake is too small to offer significant health benefits. The high sugar and fat content of the cake typically overshadow any positive effects from the pandan extract.

The main sources of fat in pandan cake are vegetable oil, which provides unsaturated fats, and coconut milk, which contributes saturated fats.

Yes, many recipes can be modified to use less sugar. The natural sweetness of the pandan and coconut milk can compensate, and some bakers opt for alternative sweeteners or low-GI options.

Some bakeries offer gluten-free pandan cake recipes using alternative flours, but traditional recipes use cake flour, which is not gluten-free. It is essential to check the specific recipe or with the baker.

The light and airy texture of pandan chiffon cake comes from beating egg whites separately into a meringue before folding them into the batter. The use of oil instead of butter also contributes to a lighter crumb.