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Bitter kola Calories
Traditionally chewed bitter seed; contains fiber and phytonutrients
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Bitter kola (10 g) has 12 calories. That works out to 122 calories per 100 g. It contains 2.9 g of carbs, 0.2 g of protein, 0.1 g of fat and 0.9 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Bitter kola Nutrition Facts
Selected: 1 piece (small) · 10 g
12
KCAL / 10G
Carbs
2.9g
· 1% DV
Protein
0.2g
· 0% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 6% · Fat 7%
Bitter kola nutrition facts table · 1 piece (small) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.4 mg | 0% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 0.2 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small Bitter kola?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 10 g | 12 kcal |
| 1 piece (extra small) | 5 g | 6 kcal |
| 1 piece (medium) | 15 g | 18 kcal |
| 2 piece (double) | 20 g | 24 kcal |
| 1 serving (medium) | 25 g | 31 kcal |
| 3 piece (triple) | 30 g | 37 kcal |
| 0.25 cup (chopped) | 35 g | 43 kcal |
| ½ cup (chopped) | 70 g | 85 kcal |
| 100 g | 100 g | 122 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Bitter kola
What is bitter kola used for?
Bitter kola is a seed traditionally chewed in parts of West Africa. It contains fibre and plant compounds, but many claimed health benefits have not been established in good human studies.
How do you eat bitter kola?
Bitter kola is usually cut into a small piece and chewed slowly. Its taste is strongly bitter, so some people spit out the fibrous remains after chewing; start with a small piece if you have not tried it before.
What does bitter kola taste like?
Bitter kola tastes intensely bitter and astringent, sometimes with a woody note. The flavour lingers as you chew, and it is quite different from the sweet taste of cola drinks.
What are the side effects of eating bitter kola?
Eating a lot of bitter kola may irritate the mouth or upset the stomach. Safety data for large or prolonged amounts are limited, so avoid treating it as a harmless snack to eat freely.
Is bitter kola the same as kola nut?
No. Bitter kola comes from Garcinia kola, while kola nut usually refers to seeds from Cola species. Despite the similar names, they are different plants with distinct flavours and compounds.
Does bitter kola contain caffeine?
Bitter kola is not the same plant as the caffeine-containing kola nut and is not generally considered a common caffeine source. Confirm the product’s identity, since names and labeling can be confusing.
How much bitter kola is safe to eat per day?
There is no well-established daily safe amount for bitter kola. A typical serving is one small piece, about 10 grams, but that should not be taken as proof that larger or daily amounts are safe.
Can bitter kola help with weight loss?
There is no reliable evidence that bitter kola causes weight loss. Its fibre may contribute to fullness, but it should not be relied on as a slimming product or as a replacement for meals.
How should you store bitter kola?
Keep bitter kola in a sealed container in a cool, dry place away from direct sunlight. Discard pieces that become damp, soft, or mouldy, and use cut pieces sooner than whole seeds.
Is bitter kola safe during pregnancy?
A safe amount of bitter kola during pregnancy has not been established, and there is too little reliable safety information. Ask your doctor or dietitian before eating it while pregnant.
Bitter kola Vitamins & Minerals
Vitamins
Vitamin C
1.8mg · 2% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Vitamin E
0.04mg · 0% DV
Minerals
Copper
0.01mg · 1% DV
Manganese
0.02mg · 1% DV
Potassium ⭐
21mg · 1% DV
Phosphorus
3.8mg · 1% DV
Sodium
0.4mg · 0% DV
Bitter kola Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bitter kola
To burn the 12 calories in 1 piece (small) (10 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bitter kola?
Bitter kola is the firm seed of Garcinia kola, a tree native to West and Central Africa. Despite the name, it is not the same seed used to make the familiar cola drink. It is traditionally chewed raw, with a pronounced bitterness and a tough texture; the flavour can soften as you chew but remains distinctive.
In its regions of origin, bitter kola is often shared or chewed on its own rather than prepared as a meal. It is less familiar as an everyday snack in many other places, including for English-speaking readers worldwide. Its nutritional profile is low in fat and notable for fibre: it provides 8.9 g per 100 g. If you are trying it for the first time, take a small piece and chew it slowly; water can help clear the lingering bitterness.
How Nutritious Is Bitter kola?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bitter kola Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bitter kola Contain Allergens?
No known major allergens
Which Diets Is Bitter kola Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bitter kola Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.