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Gluten-free nira Calories
Naturally gluten-free, mildly sweet palm sap beverage
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Gluten-free nira (240 g) has 103 calories. That works out to 43 calories per 100 g. It contains 25 g of carbs, 0.5 g of protein, 0 g of fat and 0 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Gluten-free nira Nutrition Facts
Selected: 1 cup (medium) · 240 g
103
KCAL / 240G
Carbs
25g
· 9% DV
Protein
0.5g
· 1% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 98% · Protein 2% · Fat 0%
Gluten-free nira nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 0 g | 0% |
| Protein | 0.5 g | 1% |
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 Cup of Gluten-free nira?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 103 kcal |
| 100 g | 100 g | 43 kcal |
| 1 serving (small) | 150 g | 65 kcal |
| 1 cup (small) | 180 g | 77 kcal |
| 1 bottle (small) | 200 g | 86 kcal |
| 1 can (medium) | 250 g | 108 kcal |
| 1 cup (large) | 300 g | 129 kcal |
| 1 bottle (medium) | 330 g | 142 kcal |
| 1 serving (large) | 350 g | 151 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About Gluten-free nira
What is gluten-free nira?
Gluten-free nira is a mildly sweet drink made from the sap of palm flowers. Fresh nira is minimally processed, but the sap can start fermenting after collection, changing its taste and alcohol content.
Is gluten-free nira alcoholic?
Fresh gluten-free nira is not alcoholic, but palm sap can ferment naturally and become alcoholic as it stands. Sourness, fizz, or a changed smell can signal fermentation.
How is gluten-free nira made?
Gluten-free nira is collected from the sap of palm flowers, often by tapping the flower stalk. It can be drunk fresh or allowed to ferment; fermentation produces a different, potentially alcoholic drink.
What does gluten-free nira taste like?
Gluten-free nira tastes mildly sweet and fresh, with a light plant-like character. Freshly collected sap is sweeter; as it ferments, it can become tangy or sour.
Does gluten-free nira turn into alcohol?
Yes, gluten-free nira can turn alcoholic if its palm sap ferments. The change can happen after collection, so keep it chilled and choose fresh nira if you want a non-alcoholic drink.
How should you store gluten-free nira?
Keep gluten-free nira refrigerated and drink it fresh. Cold storage slows natural fermentation but does not stop it completely, so discard it if it develops an unexpectedly sour smell, fizz, or taste.
Is gluten-free nira the same as palm wine?
No. Gluten-free nira is fresh palm sap, while palm wine is the fermented drink made from palm sap. Because fermentation can produce alcohol, the two should not be treated as interchangeable.
Can you drink gluten-free nira during pregnancy?
Only choose gluten-free nira that is fresh and clearly non-fermented during pregnancy; fermented palm sap may contain alcohol. If its freshness or fermentation status is uncertain, avoid it and ask your healthcare professional.
Can people with diabetes drink gluten-free nira?
Gluten-free nira is naturally sweet and contains carbohydrates, which can raise blood glucose. If you have diabetes, account for it in your eating plan and ask your clinician or dietitian how it fits your glucose-management needs.
Can children drink gluten-free nira?
Children can have a small serving of fresh, non-fermented gluten-free nira, but it is a sweet drink rather than a replacement for water. Avoid serving it if there are signs that fermentation has begun.
Gluten-free nira Vitamins & Minerals
Vitamins
Vitamin C
6mg · 7% DV
B2
0.05mg · 4% DV
B6
0.05mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Manganese
0.19mg · 8% DV
Copper
0.07mg · 8% DV
Calcium
48mg · 5% DV
Magnesium
19mg · 5% DV
Potassium ⭐
108mg · 3% DV
Sodium
29mg · 1% DV
Gluten-free nira Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free nira
To burn the 103 calories in 1 cup (medium) (240 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 Gluten-free nira?
Gluten-free nira is the fresh sap collected from the flower stalks of palm trees, commonly enjoyed as a mildly sweet drink in parts of South and Southeast Asia. Fresh sap can ferment quickly, so nira served as a beverage is generally consumed unfermented; in some places, palm sap is also used to make fermented drinks.
It is usually served chilled, with a light sweetness and a thin, watery texture. Outside its home regions it is less familiar than juice or coconut water, but it can be sipped on its own or alongside a meal. Its energy comes mainly from carbohydrates, with 10.4 g per 100 g. For a less sweet-tasting drink, serve it over ice or dilute it with sparkling water.
How Nutritious Is Gluten-free nira?
Nutrient density
Low
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
Medium
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 Gluten-free nira Processed?
NOVA 2
Minimally Processed
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 Gluten-free nira Contain Allergens?
No known major allergens
Which Diets Is Gluten-free nira Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gluten-free nira Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.