Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cola nut Calories
Natural caffeine source, energy booster, contains antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cola nut (10 g) has 15 calories. That works out to 150 calories per 100 g. It contains 3.5 g of carbs, 0.8 g of protein, 0.1 g of fat and 0.8 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cola nut Nutrition Facts
Selected: 1 piece (medium) · 10 g
15
KCAL / 10G
Carbs
3.5g
· 1% DV
Protein
0.8g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 18% · Fat 5%
Cola nut nutrition facts table · 1 piece (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.8 g | 2% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Cola nut?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 10 g | 15 kcal |
| 1 teaspoon (chopped) | 3 g | 5 kcal |
| 1 piece (small) | 5 g | 8 kcal |
| 1 tablespoon (chopped) | 7 g | 11 kcal |
| 1 tablespoon (grated) | 10 g | 15 kcal |
| 1 piece (large) | 20 g | 30 kcal |
| 2 piece (small) | 20 g | 30 kcal |
| 2 piece (medium) | 40 g | 60 kcal |
| 100 g | 100 g | 150 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Cola nut
What is a cola nut?
A cola nut is the seed of a tropical kola tree, native to Africa. It contains caffeine and has traditionally been chewed or used to flavor foods and drinks.
What is cola nut used for?
Cola nut is used as a source of caffeine and has a long history in traditional chewing and hospitality in parts of West Africa. It has also been used as a flavoring in beverages.
Does cola nut contain caffeine?
Yes, cola nut naturally contains caffeine, a stimulant that can increase alertness. The amount varies with the nut and how it is prepared, so its effects are not identical from one product to another.
What does cola nut taste like?
Cola nut usually tastes bitter and astringent, with earthy or woody notes. Its flavor is quite different from the sweet, fizzy taste of cola soda, and it may change as you chew it.
Is cola nut actually used in cola drinks?
Cola nut helped inspire the name and flavor history of cola drinks. Many modern products use flavorings instead, so the word “cola” on a drink does not mean it contains actual cola nut.
How do you eat cola nut?
Cola nut is commonly chewed in small pieces, particularly where it is traditionally consumed. It can taste strongly bitter, and its caffeine content makes large amounts or late-day use a poor choice for people sensitive to stimulants.
Where does cola nut grow?
Cola nut grows on kola trees, which are native to tropical parts of West and Central Africa. The trees thrive in warm, humid conditions, and the seeds are harvested from their fruit.
What are the side effects of cola nut?
Cola nut can cause caffeine-related effects such as trouble sleeping, restlessness, a racing heartbeat, or stomach discomfort, especially when consumed in excess. Sensitivity and caffeine from other sources affect how strongly someone responds.
How should you store cola nut?
Store cola nut in a tightly closed container in a cool, dry place away from direct sunlight. Keep it dry to reduce spoilage, and discard nuts that become damp or show signs of mold.
Can you have cola nut during pregnancy?
Cola nut contributes caffeine, which needs to be counted alongside coffee, tea, and other sources during pregnancy. Because appropriate intake can depend on personal circumstances, ask your healthcare professional for guidance.
Cola nut Vitamins & Minerals
Vitamins
B2
0.01mg · 1% DV
B3
0.12mg · 1% DV
B5
0.03mg · 1% DV
B6
0.01mg · 1% DV
Minerals
Copper
0.03mg · 3% DV
Manganese
0.05mg · 2% DV
Phosphorus
11mg · 2% DV
Potassium ⭐
42mg · 1% DV
Sodium
1.2mg · 0% DV
Cola nut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cola nut
To burn the 15 calories in 1 piece (medium) (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 Cola nut?
The Cola nut is the seed of kola trees native to West Africa. It is traditionally chewed there, including as a gesture of hospitality, and is also used to flavour drinks. Its taste is bitter and slightly astringent, with a firm texture that softens as you chew. Outside its regions of origin, it is less often eaten whole and may be found dried or ground for drinks and other preparations. It contains natural caffeine, so it is more of a stimulating nibble than an everyday snack; it also provides fibre, with 7.8 g per 100 g. If you are sensitive to caffeine, keep the portion small and avoid having it late in the day.
How Nutritious Is Cola nut?
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 Cola nut 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 Cola nut Contain Allergens?
No known major allergens
Which Diets Is Cola nut 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
Cola nut Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.02g
Compare Cola nut
Foods Similar to Cola nut
Have another question about Cola nut?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.