Coco plum nutrition calculator for per-serving values

The coco plum nutrition calculator converts a serving of Chrysobalanus icaco into calories, macronutrients, fiber, vitamin C, and potassium, then shows each as a share of a daily target. It is aimed at home growers curious about what they are eating, cooks portioning fruit into a meal plan, and small producers who need per-serving figures for a farm-shop label.

Coco plum is a low-acid coastal fruit with mild sweetness, a cottony white or pink flesh, and a large seed. Its numbers differ from a berry or a stone fruit, and preparation changes them: stewing with added sugar or turning the fruit into a set jelly shifts the sugar and calorie figures well above the raw fruit.

You enter a serving, choose how it is prepared, and the tool reports the nutrient breakdown against the daily value for your age group. That makes the difference between a raw handful and a spoon of jelly visible before you decide how much to eat.

🍽️ How to use the coco plum nutrition calculator

Begin with the serving weight in grams, or switch the serving unit to fruit count if you would rather think in pieces. A single coco plum runs small, so a count of eight to ten is a typical snack. As you raise the serving, every nutrient scales in step.

Set the preparation. Raw fruit is the baseline; stewed adds water and often sugar; jellied concentrates sugar heavily. Moving from raw to jellied is the largest single change you can make to the sugar and calorie outputs, because you are adding sweetener, not just fruit.

If you eat the fruit fresh off the shrub, keep the preparation on raw. Selecting stewed or jellied assumes added sugar the calculator builds into the totals, which would overstate a plain handful.

Choose the age group. This sets which reference daily values the percentages are measured against, since a child’s targets for calories and potassium differ from an adult’s. The nutrient masses do not change, only the percent-of-target column.

Optionally set a daily calorie target if you track your own. The default uses a 2000 kcal reference. Lowering it raises the percentage each serving represents, which is useful when fitting fruit into a calorie-controlled plan.

Read the outputs together. The calorie tile is the headline, but for coco plum the fiber and vitamin C figures are often the more interesting story, because the fruit is watery and modest in calories while carrying useful micronutrients.

Adjust the serving and watch the percent daily values move. This is how you answer a practical question such as how many fruit make up a tenth of your daily vitamin C.

📋 Calculator fields explained

Serving weight (g) – The mass of fruit or product in the serving. Default 100 g, step 10 g. All nutrient figures scale linearly from this.

Serving unit – A select of grams (default) and fruit count. Choosing count multiplies an average single-fruit weight to reach grams internally.

Preparation – A select of raw (default), stewed, and jellied. Raw is the plain fruit; stewed assumes added water and modest sugar; jellied assumes heavy sugar, changing calories and sugars sharply.

Age group – A select of child, adult (default), and older adult, selecting the reference daily values the percentages compare against.

Daily calorie target (kcal) – A number field defaulting to 2000. It sets the denominator for the calorie percentage and any energy-based shares.

📊 Understanding the results

The calorie figure is the number most people look at first, and for raw coco plum it stays low because the fruit is mostly water. A snack-sized serving lands well under a hundred calories, which is why the fruit fits easily into most plans in its raw form.

Sugars are where preparation shows up hardest. Raw fruit carries modest natural sugar; the jellied figure can be several times higher because sugar is the main preserving ingredient. Reading the sugar tile against the preparation you chose is the honest way to judge a spoon of homemade jelly.

Fiber is a quiet strength. The skin and flesh contribute a useful amount per serving, and because coco plum is low in calories, its fiber-per-calorie ratio is favourable compared with many sweeter fruits.

The jellied figures assume added sugar and should not be read as the fruit’s own nutrition. A high sugar percentage there reflects the recipe, not the plant, and it is easy to misattribute.

Vitamin C reads as a share of the daily target, and coco plum contributes a modest amount rather than the large dose of a citrus or camu camu. Treat it as a contributor to the day’s total, not a standalone source.

Preparation changes sugar more than any other single choice, so the same weight of fruit can be a light snack or a sugar-heavy treat depending on how it was cooked.

The percent daily values shift with age group and calorie target without changing the underlying grams. If a child serving suddenly shows higher percentages, that is the smaller reference target, not a richer fruit.

🧮 Calculation formulas

Every nutrient follows the same shape: nutrient in serving = per-100 g value × (serving grams ÷ 100) × preparation multiplier. Percent daily value = nutrient in serving ÷ reference daily value for the age group × 100.

When the serving unit is fruit count, grams = count × average single-fruit weight before the nutrient step runs.

The preparation multiplier is 1.0 for raw. Stewed and jellied apply an added-sugar term to the sugars and carbohydrate lines and a dilution or concentration term to the others, which is why fiber per gram can fall slightly in a watery stew.

Calculation parameters (verify against code)

Worked walkthrough: 100 g raw for an adult. Calories 48. Sugars 8 g. Fiber 2.5 g. Vitamin C 18 mg, which against a 90 mg reference is 20 percent of the daily target. Potassium 170 mg, about 5 percent of 3400 mg.

🧪 Practical examples

Example 1, small raw snack. Inputs: 60 g raw, adult. Calories about 29, sugars 4.8 g, vitamin C 11 mg (12 percent). Next step: a light between-meal option that barely dents a calorie budget.

Example 2, counting fruit. Inputs: 10 fruit, raw, adult. Ten fruit at 12 g is 120 g, so calories about 58, fiber 3 g. Next step: use count mode when weighing is inconvenient at the shrub.

Example 3, stewed dessert portion. Inputs: 150 g stewed, adult. Added sugar lifts sugars to roughly 21 g and calories to around 100. Next step: treat it as a dessert, not a plain fruit serving.

When comparing recipes, hold the serving weight constant and only change the preparation. That isolates the sugar the cooking adds from the fruit’s own contribution.

Example 4, jellied on toast. Inputs: 20 g jellied, adult. A tablespoon of jelly carries mostly added sugar, so sugars land near 10 g in that small serving. A single tablespoon of jelly can hold more sugar than 100 g of raw fruit. Next step: portion jelly by the teaspoon if watching sugar.

Example 5, child serving. Inputs: 80 g raw, child. The grams are the same shape but the percentages rise against a child’s lower references, so vitamin C might read near 25 percent. Next step: a sensible fruit portion for a lunchbox.

Example 6, calorie-controlled plan. Inputs: 100 g raw, adult, 1500 kcal target. Calories stay 48 but now read as a larger share of the day. Next step: fruit still fits comfortably in a reduced plan.

Example 7, older adult, potassium focus. Inputs: 200 g raw, older adult. Potassium reaches about 340 g, a useful contribution for someone tracking intake, without notable calorie cost. Next step: pair with other potassium sources across the day.

Example 8, edge case, very ripe fruit. Over-ripe coco plum reads slightly sweeter than the table assumes, so the tool may understate sugars a little. Treat the sugar figure as a floor when the fruit is soft and heavily coloured.

💡 Tips and best practices

Weigh a few fruit to find your own average single-fruit weight. Coco plum size varies with cultivar and site, and the default of 12 g may not match your shrub, which changes count-mode results.

Keep preparation honest. If you snacked on raw fruit, do not leave the field on jellied from a previous session, or every sugar figure will be inflated.

Use the percent daily value column to place the fruit in context rather than in isolation. A 20 percent vitamin C reading is a contribution to the day, not the whole requirement.

For a farm-shop label, lock the serving to a round number such as 100 g and quote the raw values, then list jelly separately with its own sugar figure so customers are not misled.

Remember the seed is not food. Nutrient values apply to the flesh, so do not include seed weight in your serving input.

Pair coco plum with a protein or fat source if using it as a snack, since the fruit is low in both and will not keep you full on its own.

When batch-cooking, note the added sugar you actually used and compare it against the stewed or jellied assumptions, adjusting your reading if your recipe differs.

Track fiber across the whole day rather than per fruit; coco plum contributes steadily but modestly, and the daily total is what matters for digestion.

⚠️ Common mistakes to avoid

Leaving preparation on jellied for raw fruit

The preparation field carries a large sugar assumption on the jellied setting.

A raw handful read as jellied can show five times the true sugar, which could wrongly scare someone off a low-sugar fruit.

Reset the field to raw whenever you are eating fresh fruit.

Including the seed in the serving weight

The large central seed is inedible and not part of the nutrient table.

Weigh the flesh only, or use count mode which assumes edible portion per fruit.

Treating vitamin C as a full daily source

Coco plum contributes a modest share, not a complete requirement.

Read the percentage as one contributor among several across the day.

Assuming stewed equals raw

Stewing usually adds sugar and water, changing both sugar and calorie figures.

Logging a sugary stewed portion as raw understates your sugar intake and quietly derails a tracking effort.

Match the preparation field to how the fruit was actually cooked.

Using the default fruit weight blindly

Cultivar and ripeness move the average fruit weight.

Weigh a sample and adjust rather than trusting 12 g for every shrub.

Comparing across age groups by percentage

A higher child percentage does not mean a richer fruit, only a smaller reference target.

Compare grams, not percentages, when the age group differs.

Ignoring calorie target when tracking

The default 2000 kcal may not be yours.

Set your own target so the percentages reflect your plan.

🎯 When to use this calculator

Use it when portioning coco plum into a meal plan and you need real numbers rather than a guess, especially when deciding how much raw fruit equals a sensible snack.

Reach for it when comparing preparations, because the jump from raw to jellied is large and easy to underestimate by taste alone.

It helps when building a product label, giving you per-serving figures at a fixed serving size that customers can compare against other fruit.

The fruit itself is light; it is what you add in the kitchen that changes the numbers, and the calculator makes that addition visible.

Skip it for a casual handful where precision does not matter; the fruit is low-calorie enough that a rough estimate is fine outside of tracking or labelling.

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📖 Glossary

Coco plum – Chrysobalanus icaco, a coastal shrub with mild, watery fruit and a single large seed.

Serving weight – The mass of edible fruit or product used as the basis for the nutrient figures.

Edible portion – The flesh remaining once the seed is discarded.

Macronutrient – Carbohydrate, fat, or protein, the energy-providing nutrients.

Dietary fiber – Indigestible carbohydrate that aids digestion and adds no usable calories.

Is the sugar in raw coco plum added or natural? In raw fruit it is entirely natural; the added-sugar figures appear only when you choose stewed or jellied.

Percent daily value – A nutrient expressed as a share of a reference daily intake.

Reference daily value – The benchmark intake for a nutrient, varying by age group.

Vitamin C – An antioxidant vitamin the body cannot store, needed daily.

Potassium – A mineral supporting fluid balance and nerve function.

Preparation multiplier – The factor applied to raw values to reflect stewing or jellying.

Calorie target – The daily energy figure used as the denominator for the calorie percentage.

❓ Frequently asked questions

How many calories are in raw coco plum?

Raw coco plum is low in calories, in the region of 48 kcal per 100 g, because the fruit is mostly water.

A typical handful of eight to ten fruit falls well under 60 calories, which is why it fits easily into most eating plans.

Does coco plum have a lot of vitamin C?

It carries a modest amount, roughly a fifth of an adult daily target per 100 g, rather than the large dose of citrus.

Treat it as a contributor to the day’s total, not a standalone vitamin C source.

Why do the jelly figures look so high in sugar?

Jelly is preserved with added sugar, so the jellied preparation adds a large sugar term on top of the fruit’s own.

That figure reflects the recipe, not the plant, so read raw values to judge the fruit itself.

How should I weigh the fruit?

Weigh the edible flesh, excluding the large seed, or use count mode which assumes edible portion per fruit.

Because cultivars vary, weighing a small sample to find your own average fruit size improves count-mode accuracy.

Is coco plum safe for children?

As an ordinary fruit it is a reasonable portion for children, and the calculator offers a child age group for the reference values.

The seed is a choking hazard for young children and should always be removed before serving.

For specific dietary needs, consult a paediatrician or dietitian rather than relying on general figures.

Can coco plum help with fiber intake?

It contributes a useful amount of fiber for its low calorie content, around 2.5 g per 100 g.

Fiber matters most as a daily total, so count coco plum alongside your other sources.

Does ripeness change the numbers?

Riper fruit is sweeter, so very ripe coco plum can carry slightly more sugar than the table assumes.

Treat the sugar figure as a floor when the fruit is soft and deeply coloured.

Why do the percentages change with age group?

The nutrient masses stay the same, but the reference targets differ, so the percent daily values move.

A higher child percentage reflects a smaller target, not a richer fruit, so compare grams across ages.

Is this suitable for a farm-shop label?

It gives per-serving figures you can quote, but labelling rules vary by country and often require lab-verified values.

Check your local food-labelling regulations before printing nutrition claims for sale.

⚖️ Disclaimer

This calculator provides educational nutrition information for coco plum and is not a substitute for professional dietary or medical advice. Nutrient content varies with cultivar, ripeness, soil, and preparation, so treat the figures as estimates.

Values shown are typical references, not lab measurements of your specific fruit. For medical nutrition therapy, allergy concerns, or any health condition, consult a qualified dietitian or physician.

If you intend to use these figures on a product label, verify them against your local food-labelling regulations, which usually require analytically determined values.

The parameters in this article were reconstructed without the source code and must be verified against the shipped calculator before publication.