Macronutrients per 100g

365
kcal
Energy
12.9
g
Protein
74.8
g
Carbs
3.90
g
Fibre
3.60
g
Fat
2.10
g
Sugars
0.89
g
Saturates
0.13
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

63
GI Score
🟡 Medium GI
27
GL / Serving
High Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 246 mg 12%
Phosphorus 210 mg 30%
Chloride 169 mg 21%
Magnesium 45.0 mg 12%
Calcium 36.0 mg 5%
Folate 35.0 µg 18%
Selenium 27.0 µg 49%
Vitamin A (RE) 16.0 µg 2%
Niacin equivalents (NE) 5.20 mg 33%
Niacin (B3) 2.60 mg 16%
Iron 1.75 mg 13%
Zinc 1.40 mg 14%
Pantothenic Acid (B5) 1.10 mg 18%
Manganese 0.710 mg 36%
Vitamin E (alpha-TE) 0.530 mg 4%
Vitamin D 0.300 µg 2%
Copper 0.290 mg 29%
Thiamin (B1) 0.160 mg 15%
Vitamin B6 0.120 mg 9%
Riboflavin (B2) 0.080 mg 6%
Vitamin C 0.000 mg 0%
Vitamin B12 0.000 µg 0%
Iodine 12.0 µg 8%
Monounsaturated fat 1.09 g —
Polyunsaturated fat (PUFA) 1.04 g —
Trans fat 0.010 g —
Maltose 1.50 g —
Fructose 0.200 g —
Sucrose 0.200 g —
Glucose (dextrose) 0.200 g —
Cholesterol 20.1 mg —
Beta-carotene 12.0 µg —
Retinol (vitamin A) 14.0 µg 2%
Biotin (Vitamin B7) 1.00 µg 2%

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Grains & Cereals Pasta High protein 🇬🇧 CoFID 2021 · 11-715