Supari Calories & Nutrition (सुपारी)

Supari has 18 calories per 1 tsp (360 kcal per 100 g)

Dry Fruits & Nuts Health Rating: 5/10 Best time: After a meal
18 kcal

Supari Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Supari broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 tsp standard 5 g 18 kcal 0.3 g 3.5 g 0.2 g
1 tbsp 15 g 54 kcal 0.9 g 10.5 g 0.6 g
100 g 100 g 360 kcal 6 g 70 g 4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Supari to your thali See the total calories of your whole meal.
Nutrition Facts — Supari (per 1 tsp)
Nutrient Per serving Per 100 g % DV*
Calories 18 kcal 360 kcal 1%
Protein 0.3 g 6 g 1%
Carbohydrates 3.5 g 70 g 1%
Fat 0.2 g 4 g 0%
Fiber 0.6 g 12 g 2%
Sugar 0.1 g 2 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 0.3 g · 7%
Carbs 3.5 g · 82%
Fat 0.2 g · 11%
Burn it off

Minutes of activity to burn 18 kcal (70 kg adult):

Brisk walking 4 min
Cycling 3 min
Running 2 min
Yoga 5 min

Is Supari good for weight loss?

Best kept occasional

Supari carries roughly 360 kcal per 100 g, which is on the very high side for an everyday Indian food. The fibre content (around 12 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Supari good for muscle gain?

Mainly an energy food

Supari provides about 6 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.7 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Supari

Nuts and dry fruits are calorie-dense — a small handful (about 30 g) a day is a sensible portion. Choose plain, unsalted versions over fried or sugar-coated ones.

About Supari

Dried areca nut chewed after meals, often with paan.

Frequently asked questions about Supari

1 tsp supari (5 g) contains approximately 18 calories, along with 0.3 g protein, 3.5 g carbohydrates and 0.2 g fat.

1 tsp supari (5 g) mein lagbhag 18 calorie aur 0.3 g protein hota hai. Isme 3.5 g carbs aur 0.2 g fat bhi hota hai.

1 छोटा चम्मच सुपारी (5 ग्राम) में लगभग 18 कैलोरी और 0.3 ग्राम प्रोटीन होता है। इसमें 3.5 ग्राम कार्बोहाइड्रेट और 0.2 ग्राम फैट भी होता है।

100 g of Supari contains about 360 calories, 6 g protein, 70 g carbs and 4 g fat.

Best kept occasional. Supari carries roughly 360 kcal per 100 g, which is on the very high side for an everyday Indian food. The fibre content (around 12 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Supari contains about 6 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Supari provides roughly 70 g of carbohydrates and 2 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Supari is best eaten at after a meal.

For a 70 kg adult, burning the roughly 18 calories in 1 tsp supari takes brisk walking for about 4 minutes, or cycling for about 3 minutes, or running for about 2 minutes, or yoga for about 5 minutes.

Compare Supari with other foods

Supari vs Dates Supari vs Pine Nuts Supari vs Almonds Supari vs Cashews Supari vs Chuhara

Similar foods in Dry Fruits & Nuts

Dates (Khajoor)

50 kcal

Pine Nuts (Chilgoza)

178 kcal

Almonds (Badam)

73 kcal

Cashews (Kaju)

87 kcal

Chuhara (Dry Dates)

51 kcal

Dried Apricot

95 kcal

Trending Indian foods

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Palak Paneer

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.