Cendol Calories: Coconut Milk, Palm Sugar and Rice Jelly per Bowl
95 kcal (397 kJ) per 100 g · P/F/C 1.2/4.1/14 g
Serving (bowl, 310 g) — 295 kcal (1,232 kJ) · Nutri-Score C
Figures are for: Cendol (shaved ice with coconut milk and palm sugar)
Per 100 g: sugar: medium saturated fat: medium salt: low fiber: low
Is cendol healthy?
In moderation, and mind the portion. Cendol gets grade C on the open 2023 Nutri-Score algorithm, but that is per 100 g: a typical serving is high in sugar.
Against
- Sugar: 30 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
- Saturated fat: 11 g per serving — 55% of the 20 g daily reference intake.
A typical serving (bowl, 310 g) has 295 kcal, 3.7 g protein, 13 g fat and 43 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Cendol is shaved ice with coconut milk, palm sugar syrup (gula melaka), green rice-flour jelly and red beans. The palm sugar and coconut milk supply almost all its calories.
How many calories in cendol: per 100 g and per serving
| Nutrient | Per 100 g | Serving: bowl, 310 g |
|---|---|---|
| Calories | 95 kcal | 295 kcal |
| Energy (kilojoules) | 397 kJ | 1,232 kJ |
| Protein | 1.2 g | 3.7 g |
| Fat | 4.1 g | 13 g |
| incl. saturated | 3.6 g | 11 g |
| Total carbohydrates | 14 g | 43 g |
| incl. sugars | 9.6 g | 30 g |
| incl. fiber | 0.7 g | 2.2 g |
| Salt | 0 g | 0 g |
Where the numbers come from
Values per 100 g as served, estimated from a typical hawker recipe: every ingredient's figures come from food composition tables (USDA FoodData Central and others), weighed out for one portion. Stalls differ in oil, rice and portion size, so treat the numbers as a guide. Carbohydrates are total carbohydrate, fiber included.
protein 5%fat 39%carbs 56%
Cendol calories by weight, 50–300 g
150 g of cendol has 143 calories and 200 g has 190. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 48 | 0.6 / 2.1 / 6.9 | 0.4 |
| 100 g | 95 | 1.2 / 4.1 / 14 | 0.7 |
| 150 g | 143 | 1.8 / 6.1 / 21 | 1 |
| 200 g | 190 | 2.4 / 8.2 / 28 | 1.4 |
| 250 g | 238 | 3 / 10 / 35 | 1.8 |
| 300 g | 285 | 3.6 / 12 / 41 | 2.1 |
| 310 g — typical serving | 295 | 3.7 / 13 / 43 | 2.2 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Cendol (shaved ice with coconut milk and palm sugar): benefits and swaps →
Where the calories come from, ingredient by ingredient
Worked out from a typical recipe for one serving (bowl, 310 g), so you can see what to cut back if you want it lighter.
| Ingredient | Grams | Kcal |
|---|---|---|
| Canned coconut milk | 59 | 118 |
| Cane sugar | 30 | 117 |
| Red kidney beans, boiled | 25 | 30 |
| Rice flour | 8 | 29 |
| Water | 188 | 0 |
Cendol: more nutrition highlights
It has 2.2 g of fiber per serving — roughly 9% of the 25 g a day most adults fall short of.
How much movement is one serving?
A serving (bowl, 310 g) is 295 kcal — roughly 1 h 36 min of easy walking or 37 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for cendol
Cendol has a fair amount of sugar (9.6 g per 100 g), a fair amount of saturated fat (3.6 g per 100 g) and almost no fiber (0.7 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Cendol vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cendol | 95 | 1.2 / 4.1 / 14 |
| Frozen Yogurt | 127 | 3 / 3.5 / 21 |
| Sorbet | 127 | 0.5 / 0.5 / 31 |
| Pavlova | 218 | 2.4 / 8.4 / 35 |
| Ice Cream | 227 | 3.7 / 15 / 22 |
| Maple Syrup | 260 | 0 / 0.1 / 67 |
| Lamingtons | 295 | 4.7 / 9.4 / 50 |
FAQ
How many calories are in 100 g of cendol?
100 g of cendol has 95 calories, with 1.2 g protein, 4.1 g fat and 14 g carbohydrates (0.7 g fiber).
How many calories are in a serving of cendol?
A serving (bowl, 310 g) has 295 calories: 3.7 g protein, 13 g fat and 43 g carbs.
What are the macros of cendol?
Per 100 g: 1.2 g protein, 14 g carbs and 4.1 g fat. By calories that's about 5% protein, 56% carbs and 39% fat.
How long do you have to walk to burn a serving of cendol?
About 1 h 36 min of easy walking or 37 min of cycling for a 70 kg (154 lb) person — that's the 295 calories in a serving (bowl, 310 g).
How much fiber is in cendol?
100 g of cendol has 0.7 g of fiber; a serving (bowl, 310 g) has 2.2 g — 9% of the 25 g a day the WHO recommends.
Cendol or ais kacang: which has fewer calories?
A 310 g bowl of cendol has about 295 calories (95 per 100 g); a 360 g bowl of ais kacang has about 306 (85 per 100 g). As usually served, the lighter choice is cendol, though the gap is small.
Is it the coconut milk or the palm sugar that makes cendol high in calories?
Both, about equally: 60 g of coconut milk is about 120 calories and 30 g of palm sugar syrup about 117. A small bowl or less syrup cuts the sugar; the shaved ice adds nothing.
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