15 %
Calcium is needed for the maintenance of normal bones and teeth, and contributes to normal muscle function.
How many calories are in betel nuts?
102kcal
in a 30 g handful
339 kcal per 100 g.
Source: UK CoFID 2021, record 14-806. Checked 5 October 2026.
3.1 gFat
1.6 gProtein
17 gCarbohydrate
15 %Daily calcium
What’s in a 30 g handful
More than half of a handful is carbohydrate.
- 3.1 gFat
- 1.6 gProtein
- 17 gCarbohydrate
- 3.5 gWater
- 4.9 gMinerals and the rest
Below average for nuts and seeds
Betel nuts are 339 kcal per 100 g. The 38 nuts and seeds in this database average 522.
Betel nuts339
Nuts and seeds average522
Protein in a handful
1.6 g of protein, 6 % of the calories.
Protein, per handful1.6 g
Vitamins and minerals in betel nuts
Three of the 9 reach the “high in” level, led by calcium.
Only a trace
- Vitamin C
None recorded
- Vitamin A
- Vitamin D
- Vitamin B12
Show all 9 with amounts
Calcium120 mg, 15 %
Riboflavin (vitamin B2)0.16 mg, 11 %
Iron1.5 mg, 11 %
Potassium135 mg, 6.8 %
Thiamin (vitamin B1)0.06 mg, 5.2 %
Phosphorus26.7 mg, 3.8 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What betel nuts don’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin betel nuts
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein betel nuts
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0mgin betel nuts
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Betel nuts against other nuts and seeds
Betel nuts come second for calcium here, just behind sesame seeds.
670mg
400mg
269mg
140mg
114mg
110mg
Sesame seeds+270 mg
Betel nutsthis page
Almonds, whole kernels−131 mg
Hazelnuts, kernel only−260 mg
Marzipan−286 mg
Sunflower seeds−290 mg
All values per 100 g, from the same dataset. Differences are against betel nuts.
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Questions about betel nuts
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of betel nuts?
A typical portion (30 g, a small handful) gives 102 kcal. Per 100 g the figure is 339 kcal.
Is betel nuts high in calcium?
Yes. Betel nuts have 400 mg calcium per 100 g, 50 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do betel nuts have most of?
By share of the daily reference intake: calcium (400 mg, 50 %), riboflavin (0.52 mg, 37 %) and iron (4.9 mg, 35 %) per 100 g.
Are betel nuts high in salt?
No. Salt is 0.19 g per 100 g, which is low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-806, Betel nuts, published by Public Health England under the Open Government Licence v3.0. Main data references: Wu Leung et al. (1972) Food composition table for use in East Asia, and McCarthy and Matthews (1984) Composition of foods: nut and seed products, raw, processed and prepared. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Ginkgo Nut). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More nuts and seeds
From the same group, with calories per 100 g, and the foods with the most calcium.
More nuts and seeds
- Almonds, flaked and ground612 kcal
- Brazil nuts, kernel only683 kcal
- Macadamia nuts, salted748 kcal
- Peanut butter, smooth607 kcal
- Peanuts, roasted and salted602 kcal
- Almonds, whole kernels554 kcal
- All 38 nuts and seeds
Most calcium
- Tahini paste680 mg
- Sesame seeds670 mg
- Almonds, whole kernels269 mg
- Basil, dried, ground2110 mg
- Marjoram, dried1990 mg
- Thyme, dried, ground1890 mg
- Calcium guide