How Many Calories Are in a Slice of Buko Pie?

Are you curious about how many calories are in a slice of buko pie? Whether you’re watching your waistline or just trying to eat healthier, it’s helpful to know the calorie content of your favorite foods. Assuming you’re just eating a slice with 300-350 calories, it will help to know its nutritional composition. 

Although buko pie is a popular dessert among Filipinos, not many people know how many calories are actually in a slice. This is important information for those watching their weight or trying to eat healthier. Scroll down for a quick breakdown of the calorie content in a typical slice of buko pie.

What is a buko pie?

Buko pie is a traditional Filipino dessert with young coconuts, full-fat milk, and custard. The pie filling is typically made with shredded coconut, evaporated, and condensed milk. This makes for a rich, creamy filling encased in a flaky pastry crust. While its ingredients show it is not the healthiest dessert, it is worth indulging in on occasion.

This dessert is more enticing because the filling is enclosed in a flaky pastry crust, and the pie is typically served with a generous dollop of whipped cream. Buko pie is often served on special occasions such as weddings and birthdays. Buko pie is also often sold by street vendors and is a popular treat at fairs and carnivals. While the exact origins of the pie are unknown, it is thought to have originated in the city of Lucena in the Philippines.

Buko pies are typically high in calories due to coconut milk and sugar in the filling. However, many modern recipes call for low-fat alternatives such as evaporated or condensed milk. These substitutes help reduce the pie’s calorie content without sacrificing flavor.

How many calories are in a buko pie?

Whether you have a sweet tooth or closely watch your calorie intake and sugar levels, portion control is vital when considering buko pie calories. A typical serving of buko pie is one slice. Every slice per serving contains 304 calories. One slice of buko pie contains the following:

• Calories: 304kcal
• Total Fat: 17.22g
• Saturated Fat: 12.66g
• Sodium: 100mg
• Cholesterol: 19mg
• Total carbs: 34.38g
• Sugar: 8.72g
• Protein: 4.17g

The total calorie breakdown comes from 50% fat, 44% carbs, and 5% protein. Most of the calories come from milk, coconut meat, and sugar. Although a single slice is generally high in calories, other healthier buko pie recipes entail fewer calories. 

Why are buko pies high in calories?

Since the recipe for this sumptuous dessert calls for a dose of white sugar and condensed milk, it’s not surprising that the buko pie calories can be that high. With these ingredients, extra calories and carbohydrates are present in every serving. 

You can still indulge in this sweet pastry as it yields nutritional components. It is a healthy source of Iron, Calcium, Niacin, Folate, and Magnesium. No worries about indulging in every bite as you consume the buko pie calories and their health benefits. Its main ingredient is coconut which is beaming with nutritional values.

How to make a healthier buko pie?

With the holiday season upon us, it’s only natural to want to indulge in some deliciousness. But if you’re watching your calorie intake, you may think twice about indulging in that buko pie calories. Have no fear! There are ways to make a healthier buko pie that will satisfy your sweet tooth. All you need to do is swap some of the original buko pie recipes for healthier options. Here’s how you can make your healthier version of buko pie.

Swap out the refined flour crust for a whole wheat one, use low-fat milk and cream instead of full-fat, cut back on the sugar, and add more shredded coconut. By making these simple swaps, you’ll have a healthier buko pie that tastes just as good as the original. So go ahead and enjoy this holiday favorite guilt-free! 

Ingredients

For the flaky pie crust:

• One teaspoon salt
• 3 cups  whole wheat flour (sifted)
• 6 tbsps. cold water
• 3/4 cups lard (chilled) or, for a healthier option – unsalted butter or vegetable shortening
• 2 tbsps. vinegar or lemon juice

For the buko pie filling:

• 1/2 cup coconut water
• 1/3 cup of cornstarch
• 3/4 cups sugar or, for a healthier option, 10 tbsps of honey or maple syrup
• 1/2 cup low-fat cream
• 4 cups of coconut meat 

Egg Wash:

• One (1) tablespoon of almond milk
• One (1) small egg

How to:

1. Using a bowl, sift whole wheat flour and salt.
2. Add in lard and cut in using a knife until it looks like small peas. Be sure they’re not too small to avoid the crust from being crumbly.
3. Mix in lemon juice or vinegar to the cold water. Then sprinkle just a little of the cold water into the flour mixture. Toss lightly with a fork to create a ball.
4. If you can, chill the mixture for easier handling. Then divide it into two parts, one for the top crust and the other for the bottom.
5. Cut out one dough part and put it on a floured surface. Roll it thinly to fit into a 28×4 cm pie pan. Leave an inch of allowance on the edges.
6. Moderately fold the rolled dough in half and then in fours. Put the dough on top of the pie pan with the edgier part exactly in the middle. Unfold the pie dough t6hen gently place the dough on the bottom and sides of the pan without breaking it.
7. With your kitchen shears, cut the dough to a 1-inch overhang. Fold it under, then press gently to seal. You can also crimp the edges if you like. Place the dough in the fridge for 30 minutes to an hour.
8. Take the other half of the dough, then roll it making a circle with the same diameter as the top of the pie pan. Put the dough on the parchment paper and roll it together to form a cylinder. Refrigerate.

How to bake and assemble buko pie

1. Pour in the filling on the pie crust. Distribute the coconut meat evenly.
2. Unfold the second crust dough with the parchment paper to cover the pie’s top. Remove the excess from the edges, then pinch them to close it with the crust.
3. Using the fork, poke holes in the top crust. They will serve as outlets for the steam while baking.
4. Bake for 10 minutes at 425 F. 
5. In a small bowl, beat in milk and egg.
6. Take off the pie from the oven, then brush the egg wash on top.
7. Reduce the temperature to 350 F, then bake for another 30-40 minutes.
8. Remove the pie from the oven, then let it cool so the filling can set. 
9. Serve it cold or warm.

Key Takeaway

It’s not a sin to enjoy some sweet treats once in a while, especially if you plan on eating them in moderation. Buko Pie is a Filipino delicacy with coconut meat as its main ingredient, and it’s hard to resist this sumptuous pie. With the average amount of buko pie calories discussed above, you can adjust the amount you’ll eat depending on your diet preferences. Whether it’s the calorie count or the sugar level you’re worried about, taking just a bite wouldn’t hurt, so enjoy eating!

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