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Coconut smoothie

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Coconut smoothie

Also known as: Sinh tố dừa · Beverages & dairy · 250 g serving · 10 min total

Enjoy in moderation

Ly sinh tố dừa 250ml ~180 kcal, đường 16g, 7g bão hòa cốt dừa.

Lời khuyên: Xin ít cốt dừa; người giữ cholesterol hạn chế.

206 kcal per serving

Protein 2.6 g · Carbs 13.6 g · Fat 17.1 g · Fibre – g · Sugars – g · Sodium 163.8 mg

Where the calories come from

Where the calories come fromCalories: 5% protein, 25% carbohydrate, 70% fat. 206 kcal total.206kcal / serving
  • Protein2.64 g · 5%
  • Carbohydrate13.64 g · 25%
  • Fat17.08 g · 70%

Estimated, per 250 g serving.

Daily Value at a glance

Protein5 % % Daily Value
Fibre0 % % Daily Value
Sodium7 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy206.3 kcal10%
Protein2.7 g5%
Carbohydrate13.7 g5%
of which net carbs (carbs minus fibre)13.7 g—
of which sugars0.0 g—
of which added sugars9.8 g20%
Fat17.1 g22%
of which saturated fat15.2 g76%
Fibre0.0 g0%
Sodium163.8 mg7%
Where the calories come from
Protein 5% · Carbohydrate 27% · Fat 75% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C4.3 mg5%
Vitamin E0.1 mg1%
Vitamin K0.1 µg0%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.6 mg4%
Vitamin B60.1 mg6%
Folate (B9)15.4 µg4%
Calcium49.3 mg4%
Iron3.0 mg17%
Magnesium72.8 mg17%
Phosphorus105.0 mg8%
Potassium540.0 mg11%
Zinc0.6 mg5%
Selenium6.4 µg12%
Copper0.2 mg22%
Manganese0.8 mg35%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 250 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingManganese: 35 %; Copper: 22 %; Iron: 17 %; Magnesium: 17 %; Selenium: 12 %; Potassium: 11 %Manganese35 %Copper22 %Iron17 %Magnesium17 %Selenium12 %Potassium11 %
Health scoreHealth score 39 out of 100, rated Low.39/ 100
Low

Health score

39 / 100 · Low

Formula: protective index 44 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 39, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy82.5 kcal4%
Protein1.1 g2%
Carbohydrate5.5 g2%
of which net carbs (carbs minus fibre)5.5 g—
of which sugars0.0 g—
of which added sugars3.9 g8%
Fat6.8 g9%
of which saturated fat6.1 g31%
Fibre0.0 g0%
Sodium65.5 mg3%
Where the calories come from
Protein 5% · Carbohydrate 27% · Fat 74% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C1.7 mg2%
Niacin (B3)0.2 mg1%
Folate (B9)6.2 µg2%
Calcium19.7 mg2%
Iron1.2 mg7%
Magnesium29.1 mg7%
Phosphorus42.0 mg3%
Potassium216.0 mg5%
Zinc0.2 mg2%
Selenium2.6 µg5%
Copper0.1 mg11%
Manganese0.3 mg13%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium

Ingredients

  • Nước cốt dừa — 79 g
  • Nước dừa — 146 g
  • Đường thêm — 6 g

How it is made

juice, ferment · Prep 5 min · Cook 5 min

Ép/xay: mất xác, vitamin C oxy hoá nếu để >10 phút. Không nên giữ nước ép >10 phút (oxy hoá, vi sinh). Lên men >10 phút (thường giờ–ngày) — đổi đạm, sinh acid, histamin/purin có thể tăng.

Good to know

What is good

  • Xơ 3g
  • Calo 180

Watch out for

  • Bão hòa 7g
  • Đường 16g

Healthier swaps

Portion sizes

  • Small glass — 188 g
  • Glass — 250 g
  • Large glass — 312 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

206 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 48 min48 min
Running (steady run, 8 MET)≈ 21 min21 min
Cycling (moderate pace, 6 MET)≈ 28 min28 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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