Kola Nut Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 3.5GI Low

Macronutrients

Calories150 kcal 8% DV

Protein5.0 g 10% DV

Carbohydrates25 g 9% DV

Fat1.5 g 2% DV

Fiber5.0 g 18% DV

Total sugars2.0 g no %DV*

Sodium5.0 mg 0% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C0.5 mg 1%

Vitamin D0.0 µg 0%

Vitamin E0.0 mg 0%

Vitamin K0.0 µg 0%

Thiamin B10.1 mg 8%

Riboflavin B20.05 mg 4%

Niacin B31.0 mg 6%

Vitamin B60.05 mg 3%

Folate B910 µg 2%

Vitamin B120.0 µg 0%

Calcium20 mg 2%

Iron2.0 mg 11%

Magnesium35 mg 8%

Phosphorus60 mg 5%

Potassium200 mg 4%

Zinc0.5 mg 5%

Selenium0.5 µg 1%

Common serving sizes

Serving	Weight
1 nut	5.0 g

Best timing around exercise

Rest day snacks or 2+ hours pre-workout. Good energy but high fat slows digestion

More nuts

Brazil Nuts (Raw)Peanuts (Raw)Pistachios (Raw)Sacha Inchi Nuts Almonds (Raw)Baru Nut Peanuts (Roasted)Pistachios (Roasted)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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