Many people wonder if nata de coco is really good for them. It is often chosen as a topping because it tastes nice and is still feels light to eat. Here you can learn the basic facts about nata de coco, like how many calories it has, how much fiber it gives, and what nutrients make it a healthy snack.
1. What is raw Nata de Coco?
Raw Nata de Coco comes from coconut water that is left to ferment until it turns into jelly. A kind of good bacteria named Acetobacter xylinum changes the sugar in the water and slowly makes a soft and clear layer on top.
After about eight to ten days the jelly forms by itself. People take it out wash it well cut it into small cubes and soak it in sugar water. That is how the chewy and clear coconut jelly is made, ready to eat or mix in drinks.
Nata de Coco first became famous in the Philippines. Later it came to Vietnam and soon became a common topping in desserts and sweet soups. Because it has low fat, more fiber, and a cool texture, many people enjoy it as a light snack on hot days.
2. Is eating raw Nata de Coco good for you?
These days, nata de coco is everywhere—from bubble tea to sweet soups and even fruit salads. But is it actually good for you, or is it just something fun to chew on? Since nata de coco is made through a natural fermentation process, it still retains some nutrients from mature coconut water.
The soluble fiber produced during fermentation supports digestion, helps lower bad cholesterol, and prevents constipation. It also makes it easier for your body to absorb nutrients.
But that’s not all! Coconut jelly is rich in essential minerals like potassium and calcium, along with vitamins B and E, which help with electrolyte balance and support normal metabolism.
Plus, a 100-gram serving of raw coconut jelly contains only around 90 calories, making it a light and healthy food choice, especially for anyone on a diet or watching their sugar intake.
That said, not all coconut jelly products are the same. Some are soaked in sugary syrups, which takes away their naturally refreshing taste. The best option is to choose low-sugar nata de coco or soak it yourself at home in rock sugar water. When prepared right, it makes a perfect cooling and healthy treat.
3. Nata de Coco: The perfect topping for weight watchers
Compared to other toppings like tapioca pearls (which can go beyond 350 kcal) or agar jelly (around 150 kcal), coconut jelly is much lighter. It’s fat-free, cholesterol-free, high in fiber, and rich in trace minerals, making it a smart choice for anyone on a clean or low-calorie diet.
It’s chewy and satisfying but won’t load you up with extra sugar or starch. That’s why many people trying to lose weight or maintain a balanced diet prefer nata de coco over other toppings.
Still, make sure you buy from a reliable brand. Poor-quality products or those soaked in overly sweet syrup can lose their natural crunch and nutritional benefits.
GC Food takes pride in being one of the pioneers in producing internationally certified coconut jelly using advanced technology. Our products are made from carefully selected mature coconuts from Bến Tre, filtered and fermented in a controlled system, then automatically cut and cleaned—ensuring every piece of GC Food coconut jelly stays crystal-clear, chewy, and fresh.
GC Food’s nata de coco not only guarantees safety and consistency but also delivers a refreshing flavor that sets it apart from handmade products. And remember—when enjoyed in moderation, this tasty treat provides natural fiber, helps manage calorie intake, and satisfies your sweet cravings.
Check out our official website to explore more of our delicious, high-quality coconut jelly products that meet international standards.
