Fruit Salad with Coconut

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Fruit Salad with Coconut
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
484
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie484 cal.(23 %)
Protein5.54 g(6 %)
Fat20.1 g(17 %)
Carbohydrates73.48 g(49 %)
Sugar added0 g(0 %)
Roughage12.66 g(42 %)
Vitamin A663.47 mg(82,934 %)
Vitamin D0 μg(0 %)
Vitamin E1.3 mg(11 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.17 mg(15 %)
Niacin4.25 mg(35 %)
Vitamin B₆0.52 mg(37 %)
Folate156.69 μg(52 %)
Pantothenic acid1.15 mg(19 %)
Biotin0.68 μg(2 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C254.44 mg(268 %)
Potassium1,135.93 mg(28 %)
Calcium81.04 mg(8 %)
Magnesium90.75 mg(30 %)
Iron2.75 mg(18 %)
Iodine6.09 μg(3 %)
Zinc1.3 mg(16 %)
Saturated fatty acids17.09 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 Cantaloupe
1 ripe Mango
1 small ripe Pineapple
½ Papaya
½ freshly opened Coconut
½ lemon (juiced)
3 Tbsps white Rum
Cape gooseberries (for garnish)
How healthy are the main ingredients?
MangoPapayaCoconutlemon

Preparation steps

1.

Cut cantaloup in half, remove seeds, cut into slices, peel and cut into bite-size pieces. Peel mango, cut fruit from the core and dice. Peel pineapple, cut into quarters, remove stalk, remove core and cut into small pieces.

2.

Peel papaya, remove seeds and cut into bite-size pieces. Mix all prepared fruit together in a large bowl, add coconut and rum and mix again. Cover and let rest in the refrigerator for about 30 minutes. Fill dessert glasses with fruit salad and serve garnished with cape gooseberries.

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