Green leafy vegetables · IFCT 2017
Betel leaves: nutrition per 100 g
Per 100 g, the big Kolkata betel leaf gives 48 kcal, 2.5 g protein, 207 mg calcium, 649 mg potassium and 4186 micrograms of beta-carotene, according to IFCT 2017. Its potassium ranks 2nd of 26 green leafy vegetables. A single paan uses only one leaf, though, so these figures matter less than what goes inside it: areca nut and tobacco carry real health risks that the leaf itself does not.
About betel leaves
Betel is the heart-shaped leaf of Piper betle, a climbing relative of black pepper grown under shaded bamboo frames called barejas in Bengal, Odisha, Bihar, Karnataka and Tamil Nadu. It is chewed after meals as paan across the country, offered to guests, and placed on puja plates and at weddings. IFCT 2017 records names in 14 languages, from pan in Bengali and pana in Odia to vetrilai in Tamil, thamala paku in Telugu, nagarvelna pan in Gujarati and kwa mana in Manipuri.
The tables list two types. The big Kolkata leaf on this page has 48 kcal and 18.4 mg vitamin C per 100 g. The smaller leaf, closer to the sharper Banarasi and Magahi types, has 44 kcal and more vitamin C at 24.5 mg, with almost the same calcium at 196 mg. Beyond paan, Tamil and Karnataka kitchens make vetrilai rasam, and Assamese hospitality pairs the leaf with raw areca as tamul-paan.
What betel leaves brings to a meal
- 01
Potassium ranks 2nd in its group
Betel leaves carry 649 mg potassium per 100 g, 37th of 243 foods and 2nd of 26 leafy vegetables. Potassium helps regulate fluid balance and blood pressure, though one leaf per paan adds only a small amount.
- 02
Beta-carotene for vitamin A
Betel's 4186 micrograms of beta-carotene per 100 g places the leaf 12th of 160 foods. The body converts beta-carotene into vitamin A, which the eyes and skin rely on.
- 03
Calcium and magnesium
100 g of leaves supplies 207 mg calcium and 107 mg magnesium, about 21 per cent and 24 per cent of a man's daily requirement. In practice, a leaf or two a day contributes only a little of either.
- 04
More carbohydrate than most greens
At 7.4 g carbohydrate per 100 g, betel ranks 3rd among leafy vegetables. With 48 kcal per 100 g it is still light; the sugar, gulkand and coconut in a meetha paan add far more.
Betel leaves nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 48 kcal | 2% | 3% |
| Protein | 2.5 g | 5% | 5% |
| Carbohydrate (available) | 7.4 g | ||
| Dietary fibre | 2.1 g | ||
| Free sugars | 0.4 g | ||
| Total fat | 0.8 g | ||
| Water | 84.9 g | ||
| Fats | |||
| Saturated fat | 0.25 g | ||
| Monounsaturated fat | 0.09 g | ||
| Polyunsaturated fat | 0.26 g | ||
| Omega-3 (alpha-linolenic acid) | 146 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 207 mg | 21% | 21% |
| Iron | 3 mg | 16% | 10% |
| Zinc | 0.47 mg | 3% | 4% |
| Magnesium | 107 mg | 24% | 29% |
| Phosphorus | 52 mg | ||
| Potassium | 649 mg | ||
| Sodium | 17 mg | ||
| Copper | 0.24 mg | ||
| Selenium | 12.2 µg | ||
| Vitamins | |||
| Vitamin C | 18.4 mg | 23% | 28% |
| Beta-carotene | 4,186 µg | ||
| Thiamine (B1) | 0.03 mg | 2% | 2% |
| Riboflavin (B2) | 0.08 mg | 3% | 3% |
| Niacin (B3) | 0.45 mg | 3% | 3% |
| Vitamin B6 | 0.04 mg | 2% | 2% |
| Folate (B9) | 16 µg | 5% | 7% |
| Vitamin E (alpha-tocopherol) | 0.04 mg | ||
| Vitamin K1 | 207 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Betel leaves: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/green-leafy-vegetables/betel-leaves/
Where betel leaves sits among Indian foods
Ranked per 100 g against the other 25 green leafy vegetables and every food in the tables.
| Nutrient | Per 100 g | In green leafy vegetables | Among all foods |
|---|---|---|---|
| Calcium | 207 mg | 14th of 26 | 36th of 242 |
| Potassium | 649 mg | 2nd of 26 | 37th of 243 |
| Beta-carotene | 4,186 µg | 8th of 26 | 12th of 160 |
Every form of betel leaves in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Betel leaves, big (kolkata) (shown above) | 48 kcal | 2.5 g | 2.1 g | 3 mg | 207 mg |
| Small | 44 kcal | 2.6 g | 2 g | 2.87 mg | 196 mg |
How betel leaves is eaten
- Plain paan after a meal: a fresh leaf folded with fennel seeds, cardamom and a little gulkand, with no areca nut or tobacco.
- Vetrilai rasam in Tamil Nadu: torn leaves simmered in a pepper and cumin rasam for a sharp, aromatic broth.
- Betel leaf chutney: leaves ground with coconut, green chilli and tamarind, served with dosa or rice.
- Wrapped around a filling of grated coconut, jaggery and roasted peanuts as a small sweet bite.
- Shredded fine into a fresh fruit chaat or a coconut rice for its peppery, clove-like aroma.
Before you plan around it
The betel leaf itself is a mild, edible green. The concern is what it is chewed with. Areca nut, whether raw, roasted or sweetened as supari, is linked to oral submucous fibrosis and mouth cancer, and adding tobacco, zarda or gutkha raises that risk sharply. Slaked lime (chuna) can also irritate the mouth. Anyone who chews paan daily and notices white patches, burning or difficulty opening the mouth should see a doctor or dentist promptly.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about betel leaves
Is eating betel leaf good for health?
The leaf alone is a light green with 207 mg calcium, 649 mg potassium and 4186 micrograms beta-carotene per 100 g in IFCT 2017. Eaten plain or in a paan without areca nut or tobacco, it is a harmless after-meal habit. Areca nut and tobacco are what make habitual paan chewing risky.
Which betel leaf variety is best?
Nutritionally, the two types in IFCT 2017 are close. The small leaf has more vitamin C, 24.5 mg against 18.4 mg per 100 g, and slightly fewer calories. Choice usually comes down to flavour: smaller leaves taste sharper, and big Kolkata leaves are milder and softer.
What is betel leaf called in different languages?
IFCT 2017 records pan in Bengali, paan in Assamese, pana in Odia, vetrilai in Tamil, thamala paku in Telugu, nagarvelna pan in Gujarati, pan ka patha in Hindi and paan ka patta in Urdu, among 14 languages.
Does betel leaf help digestion?
Paan is traditionally chewed after heavy meals, and the leaf's aroma and chewing do stimulate saliva. There is no strong evidence that the leaf changes digestion beyond that. Fennel and cardamom in a plain paan add flavour without the risks of areca nut or tobacco.
Related foods and tables
Curry leaves
Nutrition per 100 g, from IFCT 2017.
Mint leaves
Nutrition per 100 g, from IFCT 2017.
Agathi leaves
Nutrition per 100 g, from IFCT 2017.
Black pepper
Nutrition per 100 g, from IFCT 2017.
Colocasia leaves (arbi patta)
Nutrition per 100 g, from IFCT 2017.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
All green leafy vegetables
26 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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