Kola Kanda
Nutritional Overview
Kola Kanda is a traditional Sri Lankan porridge made from king coconut water, rice flour, coconut milk, and palm jaggery, offering a light, hydrating meal rich in carbs with minimal fats and moderate protein.
Health Score
8/10
Based on nutritional content and ingredient quality
Health Insights & Benefits
• At 120 calories, Kola Kanda provides moderate energy and can fit well into most balanced meal plans.
• Kola Kanda provides 25g of carbohydrates, offering quick energy for daily activities and workouts.
• Low-fat option with 1g of fat, Kola Kanda is heart-friendly and suitable for low-fat dietary approaches.
• Outstanding health score of 8/10! Kola Kanda is packed with nutrients and offers excellent health benefits.
Dietary Recommendations
• Carb-rich option: Ideal for pre-workout fuel, endurance activities, or replenishing glycogen stores.
• Perfect for: Healthy snacking between meals or as part of a calorie-controlled diet.
• Diet compatibility: Low-fat, Calorie-conscious - fits well into these dietary approaches.
Ingredient Analysis
• Ingredient spotlight: This meal contains 4 key ingredients, each contributing unique nutritional benefits.
• Primary ingredient: Rice flour contributes 90 calories (75% of total calories).
• Energy sources: Rice flour, Palm jaggery supply carbohydrates for quick energy.
Detailed Ingredient Breakdown
King coconut water
200gr
Protein: 0g
| Carbs: 4g
| Fat: 0g
Rice flour
30gr
Protein: 2g
| Carbs: 20g
| Fat: 0g
Coconut milk
15gr
Protein: 1g
| Carbs: 1g
| Fat: 1g
Palm jaggery
20gr
Protein: 0g
| Carbs: 15g
| Fat: 0g
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