Macronutrients per 100g

169
kcal
Energy
5.50
g
Protein
37.2
g
Carbs
2.50
g
Fibre
0.80
g
Fat
1.10
g
Sugars
0.11
g
Saturates
0.00
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

55
GI Score
🟢 Low GI
21
GL / Serving
High Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

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 114 mg 6%
Phosphorus 88.0 mg 13%
Chloride 49.0 mg 6%
Magnesium 23.0 mg 6%
Calcium 12.0 mg 2%
Selenium 11.0 µg 20%
Folate 9.00 µg 5%
Niacin equivalents (NE) 2.80 mg 18%
Niacin (B3) 1.60 mg 10%
Iron 0.780 mg 6%
Zinc 0.600 mg 6%
Manganese 0.440 mg 22%
Pantothenic Acid (B5) 0.390 mg 7%
Copper 0.150 mg 15%
Vitamin E (alpha-TE) 0.150 mg 1%
Thiamin (B1) 0.080 mg 7%
Vitamin B6 0.070 mg 5%
Riboflavin (B2) 0.010 mg 1%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Vitamin A (RE) 0.000 µg 0%
Vitamin C 0.000 mg 0%
Iodine 0.000 µg 0%
Polyunsaturated fat (PUFA) 0.320 g —
Monounsaturated fat 0.090 g —
Maltose 0.700 g —
Sucrose 0.200 g —
Fructose 0.100 g —
Glucose (dextrose) 0.100 g —
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Biotin (Vitamin B7) 0.500 µg 1%
Retinol (vitamin A) 0.000 µg 0%

* % 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 🇬🇧 CoFID 2021 · 11-1129