Macronutrients per 100g

159
kcal
Energy
6.60
g
Protein
31.8
g
Carbs
1.90
g
Fibre
1.50
g
Fat
0.60
g
Sugars
0.28
g
Saturates
0.04
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

67
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
Phosphorus 86.0 mg 12%
Potassium 49.0 mg 2%
Calcium 37.0 mg 5%
Chloride 29.0 mg 4%
Magnesium 19.0 mg 5%
Selenium 13.0 µg 24%
Folate 4.00 µg 2%
Zinc 0.800 mg 8%
Iron 0.800 mg 6%
Niacin (B3) 0.700 mg 4%
Copper 0.460 mg 46%
Manganese 0.400 mg 20%
Thiamin (B1) 0.060 mg 5%
Riboflavin (B2) 0.030 mg 2%
Vitamin B6 0.020 mg 1%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Vitamin C 0.000 mg 0%
Vitamin B12 0.000 µg 0%
Iodine 36.0 µg 24%
Polyunsaturated fat (PUFA) 0.360 g —
Monounsaturated fat 0.300 g —
Trans fat 0.000 g —
Sucrose 0.100 g —
Glucose (dextrose) 0.100 g —
Fructose 0.000 g —
Beta-carotene 0.000 µg —
Retinol (vitamin A) 0.000 µg 0%
Grains & Cereals Pasta 🇬🇧 CoFID 2021 · 11-450