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Nira Calories
Natural palm sap, mildly sweet
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 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, 0.2 g of fat and 0 g of fiber. Its 9.6 mg of Vitamin C covers 11% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Nira Nutrition Facts
Selected: 1 cup (medium) · 240 g
103
KCAL / 240G
Carbs
25g
· 9% DV
Protein
0.5g
· 1% DV
Fat
0.2g
· 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 96% · Protein 2% · Fat 2%
Nira nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 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 Nira?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 103 kcal |
| 1 tablespoon (mini) | 15 g | 6 kcal |
| 100 g | 100 g | 43 kcal |
| 1 cup (small) | 120 g | 52 kcal |
| 1 serving (small) | 150 g | 65 kcal |
| 1 bottle (small) | 200 g | 86 kcal |
| 1 serving (large) | 250 g | 108 kcal |
| 1 bottle (medium) | 300 g | 129 kcal |
| 1 cup (large) | 350 g | 151 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About Nira
What is nira?
Nira is fresh sap collected from the flower stalk of a palm tree. It is naturally mildly sweet and is drunk as a beverage; it is not the same liquid as the water inside a coconut.
What does nira taste like?
Nira tastes mildly sweet and can have a light floral note. Its flavor varies with the palm species and freshness, and it can become sour and sharper as the sap ferments.
Is nira alcoholic?
Fresh nira is generally nonalcoholic, but its natural sugars can ferment into alcohol after collection. Whether a serving contains alcohol depends on how fresh it is and how it was handled and stored.
How is nira made?
Nira is collected from the cut flower stalk of a palm, rather than from the inside of its fruit. The sap is gathered as it flows, then drunk fresh or allowed to ferment for other uses.
Is nira the same as coconut water?
No. Nira is sap from a palm’s flower stalk, while coconut water is the liquid inside a young coconut. They come from different parts of the plant and have distinct flavors.
Why does nira turn sour?
Nira turns sour when yeasts and bacteria ferment its natural sugars. Fermentation can begin soon after the sap is collected, especially if it is left warm, and may also produce alcohol.
How should you store nira?
Keep nira in a sealed container in the refrigerator and drink it as soon as possible. Fresh palm sap ferments readily, so leaving it at room temperature can quickly change its flavor and alcohol content.
How do you drink nira?
Nira is commonly served fresh and chilled on its own. You can also use it to add mild sweetness to a drink, but avoid leaving it unrefrigerated for long if you want to preserve its fresh taste.
Is nira good for you?
Nira can be enjoyed as a mildly sweet drink, but it is not a special health remedy. It contains natural sugars, and fermentation can change its properties, so freshness and serving size matter.
Can people with diabetes drink nira?
Nira contains natural sugars that can raise blood glucose, even though they come from palm sap. If you have diabetes, choose a portion based on your glucose-management plan and ask your clinician or dietitian for individual advice.
Nira Vitamins & Minerals
Vitamins
Vitamin C
9.6mg · 11% DV
B2
0.05mg · 4% DV
B3
0.48mg · 3% DV
B6
0.05mg · 3% 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
Nira Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 Nira?
Nira is fresh sap collected from the flower stalks of palm trees. It is associated especially with South Asia, where palmyra, date and coconut palms may be tapped for it. When served fresh rather than fermented, it is a non-alcoholic drink with a gentle sweetness.
The taste is mild and refreshing, and Nira is usually enjoyed plain and chilled. In places where it is less familiar, it can be served as a cooling alternative to a sweetened soft drink. Nutritionally, it is low in fat and protein, with most of its energy coming from carbohydrates; 100 g provides 43 kcal. Choose an unsweetened serving and keep the portion modest if you want a lighter drink.
How Nutritious Is 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 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 Nira Contain Allergens?
No known major allergens
Which Diets Is Nira 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
Nira Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.