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Diet Skinny Shake Recipe
Coconut Pie

Article by Sky Taylor, Diet Bites

A Skinny Diet Shake Recipe, Including Coconut Pie Nutrition Data, Coconut Milk Calories, Coconut Oil Calories

Coconuts, vanilla pudding and skim milk make up this delectable potion that reeks of Tropical Magic. So good, that you'll won't want to share it with your kind hearted mother-in-law, but hide it if you unfortunately have a mean, cranky one.

Coconut Pie Diet Shake Recipe

Serves 5 for about 130 calories each

4 cups of ice cold skim milk (360 calories)
1 small box of sugar free/fat free instant vanilla or coconut flavored pudding

1 teaspoon of REAL vanilla extract

1 ounce of FINELY grated coconut (
130 calories)
2-4 ice cubes

1-3 packets of Splenda or Equal if extra sweetness is desired

Blend all ingredients until thick and frothy. Pour into chilled glasses and serve immediately. Top with 2 tablespoons of light, fat free whipped topping if desired.

Coconut Pie Calories, Weight Loss Tips for Dieters

The calories contained in coconut pie will of course vary from recipe to recipe. Keep in mind that the more coconut that is packed into the pie, the higher the caloric values. While one ounce contains about 130 calories, 1 shredded cup contains 388 and a tab over 22 total fat grams.

Gourmet coconut cream pies can contain two or more cups of shredded moist coconut. If there are eight slices to the pie - in the pie crust and coconut alone, we'reat about 200 calories per slice. That's not counting the eggs, milk and sugar used to prepare the filling.

The following nutritional data if for the generic version of a commercially prepared pie that you might find at your local market; take note that these nutrition facts are not for a gourmet version, rather a trimmed-down recipe:

Coconut Cream Pie Calories, Nutrition Facts, Commercially Prepared

Nutritional Elements

Units

100 grams

1 Ounce

1/6 of a 7" Round Pie
64 grams

1/8 of a 7" Round Pie
48 grams

Energy, Calories

kcals

298

84

191

143

Protein

g

2.10

0.60

1.34

1.01

Total Fat

g

16.60

4.71

10.62

7.97

Carbohydrates

g

37.20

10.55

23.81

17.86

Fiber, Dietary

g

1.3

0.4

0.8

0.6

Sugars

g

36.27

10.28

23.21

17.41

Saturated Fat

g

6.976

1.978

4.465

3.348

Monounsaturated Fat

g

7.260

2.058

4.646

3.485

Polyunsaturated Fat

g

1.544

0.438

0.988

0.741

Cholesterol

mg

0

0

0

0

The coconut is one of the most unique gifts from Mother Nature. It's a nut - but such a large nut. And there is no other food quite like it that is currently growing on the planet. The flavor is also very unique - and people tend to either love it or greatly dislike it.

When used in moderation it can be a part of a healthy diet plan - but the key here, is moderation. Remember the age-old saying, "Everything in moderation."

The more moist the product, the sweeter. As coconut ages it tends to become hardened and the texture deteriorates. When using packaged or canned varieties, be sure to seal well any leftover product to retain moistness.

Fresh coconut can be used in diverse manners - for coating shrimp, as an addition to salads to achieve that tropical fresh flavors associated with the tropics - and it can even be pressed into a pie plate and used as a pie crust when egg whites have been added.

Coconut Calories, Nutrition Facts

Nutritional Elements

Units

100 grams

1 Cup Shredded

1 Medium Coconut, 397 g

1 Piece of Coconut
2" x 2" x 1/2"

Energy, Calories

kcals

354

283

1405

159

Protein

g

3.33

2.66

13.22

1.50

Total Fat

g

33.49

26.79

132.96

15.07

Carbohydrates

g

15.23

12.18

60.46

6.85

Fiber, Dietary

g

9.0

7.2

35.7

4.0

Sugars

g

6.23

4.98

24.73

2.80

Saturated Fat

g

29.698

23.758

117.901

13.364

Monounsaturated Fat

g

1.425

1.140

5.657

0.641

Polyunsaturated Fat

g

0.366

0.293

1.453

0.165

Cholesterol

mg

0

0

0

0

Because commercially prepared products can vary quite differently in nutritional content, let's examine the data for coconut milk in its raw form - straight from the nut itself as well as coconut in its commercially canned state.

As we can see, it quite high in calories per cup - from four to five times higher than regular cola soda.

Coconut Milk Calories, Nutrition Facts, Raw & Canned Cream of Coconut

Nutritional Elements

Units

RAW

100 grams

RAW

1 cup

RAW

1 Tablespoon

CREAM OF COCONUT

100 grams

CREAM OF COCONUT

1 cup

CREAM OF COCONUT

1 Tablespoon

Energy, Calories

kcals

230

552

34

357

68

1057

Protein

g

2.29

5.50

0.34

1.17

0.22

3.46

Total Fat

g

23.84

57.22

3.58

16.31

3.10

48.28

Carbohydrates

g

5.54

13.30

0.83

53.21

10.11

157.50

Fiber, Dietary

g

2.2

5.3

0.3

0.2

0.0

0.6

Sugars

g

3.34

8.02

0.50

51.50

9.78

152.44

Saturated Fat

g

21.140

50.736

3.171

15.472

2.940

45.797

Monounsaturated Fat

g

1.014

2.434

0.152

0.679

0.129

2.010

Polyunsaturated Fat

g

0.261

0.626

0.039

0.159

0.030

0.471

Trans Fat

g

0.000

0.000

0.000

0.000

0.000

0.000

Cholesterol

mg

0

0

0

0

0

0

And finally, let's review the data for coconut oil. It has gotten a bad mark by the health community due to its distribution of fat. It's generally considered one of the worst oils along with palm oil.

Note that it doesn't contain a drop of cholesterol.

However, that doesn't mean that it won't contribute to high cholesterol issues and do its unfair part in clogging the arteries. Better choices for cooking oils include: extra virgin olive oil, peanut oiland canola oil.

Coconut Oil Calories, Nutrition Facts

Nutritional Elements

Units

100 grams

1 Tablespoon

1 Cup

1 Teaspoon

Energy, Calories

kcals

862

117

1879

39

Protein

g

0.00

0.00

0.00

0.00

Total Fat

g

100.00

13.60

218.00

4.50

Carbohydrates

g

0.00

0.00

0.00

0.00

Fiber, Dietary

g

0.0

0.0

0.0

0.0

Sugars

g

0.00

0.00

0.00

0.00

Saturated Fat

g

86.500

11.764

188.570

3.892

Monounsaturated Fat

g

5.800

0.789

12.644

0.261

Polyunsaturated Fat

g

1.800

0.245

3.924

0.081

Cholesterol

mg

0

0

0

0

 

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