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Macaroon nutrition, glycemic index, calories, net carbs & more

Cookies, coconut macaroon
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 05, 2022
Education: General Medicine at YSMU
Macaroon

Carbs in Macaroon

Macaroon contains a lot of carbs because it is a sweet food product. A 100g of this food provides 61.2g of carbs. Macaroon covers 20% of the daily carbohydrate requirements.

Macronutrients chart

4% 23% 62% 12% 2%
Protein:
Daily Value: 6%
3.02 g of 50 g
6%
Fats:
Daily Value: 35%
22.55 g of 65 g
35%
Carbs:
Daily Value: 20%
61.22 g of 300 g
20%
Water:
Daily Value: 1%
11.5 g of 2,000 g
1%
Other:
1.71 g

Carbs per serving size

The serving size for Macaroon is two cookies (36g). Two Macaroons contain 22g of carbohydrates.

Carbohydrate type breakdown

In 100g Macaroon, most carbs are sugars (45.2g). Fiber is present in a small quantity: 5.1g of fibers per 100g.

Soluble or insoluble fiber

The primary ingredient in Macaroons is coconut flour. According to a study, coconut floor contains both soluble and insoluble fiber (1). However, insoluble fiber content is higher.

Fiber content ratio for Macaroon

45.16% 5.1% 10.96%
Sugar: 45.16 g
Fiber: 5.1 g
Other: 10.96 g

Macaroon net carbs

Net carbs are the carbohydrates used for energy synthesis. We can determine them by subtracting the fiber from the total amount of carbohydrates.

Macaroon provides 61.2g carbs, 5.1g of which are fibers. Hence, 100g Macaroon has 56.1g net carbs.

Macaroon calories

Calories per 100g

Macaroon is a high-calorie food product with 460 calories per 100g. These calories come from carbohydrates. 100g of Macaroons provides 23% of daily calorie needs in case of 2000 calorie diet.

Calories per serving size

Macaroon is served as two cookies (36g). One serving of Macaroons provides 166 calories.

Comparison

In terms of calories, Macaroon is higher than 90% of foods.

Macaroon is higher in calories than Pilaf, Cloudberry, and Tortilla.

The table below summarizes the calorie content of Macaroons and other foods.

Food Calories per 100 grams
Chocolate chip cookie 488
Macaroon 460
Pilaf 359
Tortilla 237
Blueberry 57
Cloudberry 57

Burning estimates

The table below indicates how long it takes to burn 166 calories (one serving of Macaroons) and what type of activity is required. The period was calculated using the MET method (Metabolic Equivalent of a Task) (2) (3).

2 Macaroons - 70kg person 2 Macaroons - 100 kg person
Walking 41 min 29 min
Running 21 min 15 min
Cycling 19 min 14 min

REFERENCES

  1. https://www.sciencedirect.com/science/article/abs/pii/S1466856406000452
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  3. 2011 Compendium of Physical Activities
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: February 05, 2022

Important nutritional characteristics for Macaroon

Macaroon
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
32 (low)
Insulin index ⓘ
N/A
Calories
460
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
56.12 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
2 cookie 1 serving (36 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
0.6 (acidic)
94% Saturated Fat
90% Calories
88% Fats
84% Net carbs
84% Carbs
Explanation: The given food contains more Saturated Fat than 94% of foods. Note that this food itself is richer in Saturated Fat than it is in any other nutrient. Similarly, it is relatively rich in Calories, Fats, Net carbs, and Carbs.

Macaroon Glycemic index (GI)

32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 31% 21% 30% 11% 32% 20% 90% 0% 38% 5%
Calcium: 5 mg of 1,000 mg 1%
Iron: 0.82 mg of 8 mg 10%
Magnesium: 29 mg of 420 mg 7%
Phosphorus: 68 mg of 700 mg 10%
Potassium: 123 mg of 3,400 mg 4%
Sodium: 241 mg of 2,300 mg 10%
Zinc: 0.73 mg of 11 mg 7%
Copper: 0.269 mg of 1 mg 30%
Manganese: 0 mg of 2 mg 0%
Selenium: 6.8 µg of 55 µg 12%
Choline: 9.1 mg of 550 mg 2%

Mineral chart - relative view

Copper
0.269 mg
TOP 26%
Magnesium
29 mg
TOP 34%
Sodium
241 mg
TOP 39%
Zinc
0.73 mg
TOP 60%
Selenium
6.8 µg
TOP 65%
Iron
0.82 mg
TOP 66%
Phosphorus
68 mg
TOP 72%
Potassium
123 mg
TOP 77%
Choline
9.1 mg
TOP 86%
Calcium
5 mg
TOP 91%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 5% 14% 5% 0% 23% 3% 0% 3%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.19 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.02 mg of 1 mg 2%
Vitamin B2: 0.06 mg of 1 mg 5%
Vitamin B3: 0.22 mg of 16 mg 1%
Vitamin B5: 0 mg of 5 mg 0%
Vitamin B6: 0.096 mg of 1 mg 7%
Folate: 3 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 1.1 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin B6
0.096 mg
TOP 66%
Vitamin E
0.19 mg
TOP 77%
Vitamin K
1.1 µg
TOP 77%
Vitamin B2
0.06 mg
TOP 78%
Vitamin B3
0.22 mg
TOP 86%
Folate
3 µg
TOP 87%
Vitamin B1
0.02 mg
TOP 88%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Fat type information

20.099% 1.61% 0.81%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g

All nutrients for Macaroon per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 16% 56.12g Equal to Chocolate Chocolate
Protein 7% 71% 3.02g 1.1 times more than Broccoli Broccoli
Fats 35% 12% 22.55g 1.5 times less than Cheese Cheese
Carbs 20% 16% 61.22g 2.2 times more than Rice Rice
Calories 23% 10% 460kcal 9.8 times more than Orange Orange
Sugar N/A 24% 45.16g 5 times more than Coca-Cola Coca-Cola
Fiber 20% 18% 5.1g 2.1 times more than Orange Orange
Calcium 1% 91% 5mg 25 times less than Milk Milk
Iron 10% 66% 0.82mg 3.2 times less than Beef Beef
Magnesium 7% 34% 29mg 4.8 times less than Almond Almond
Phosphorus 10% 72% 68mg 2.7 times less than Chicken meat Chicken meat
Potassium 4% 77% 123mg 1.2 times less than Cucumber Cucumber
Sodium 10% 39% 241mg 2 times less than White Bread White Bread
Zinc 7% 60% 0.73mg 8.6 times less than Beef Beef
Copper 30% 26% 0.27mg 1.9 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 1% 77% 0.19mg 7.7 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 2% 88% 0.02mg 13.3 times less than Pea Pea
Vitamin B2 5% 78% 0.06mg 2.2 times less than Avocado Avocado
Vitamin B3 1% 86% 0.22mg 43.5 times less than Turkey meat Turkey meat
Vitamin B6 7% 66% 0.1mg 1.2 times less than Oat Oat
Folate 1% 87% 3µg 20.3 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 1% 77% 1.1µg 92.4 times less than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 100% 6% 20.1g 3.4 times more than Beef Beef
Monounsaturated Fat N/A 57% 1.61g 6.1 times less than Avocado Avocado
Polyunsaturated fat N/A 50% 0.81g 58.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 460
% Daily Value*
35%
Total Fat 23g
91%
Saturated Fat 20g
Trans Fat g
0%
Cholesterol 0mg
10%
Sodium 241mg
20%
Total Carbohydrate 61g
20%
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 5mg 1%

Iron 1mg 13%

Potassium 123mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
limit break
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Macaroon nutrition infographic

Macaroon nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.