Macronutrients per 100g

343
kcal
Energy
11.3
g
Protein
75.6
g
Carbs
3.70
g
Fibre
1.60
g
Fat
2.10
g
Sugars
0.23
g
Saturates
0.01
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
Potassium 232 mg 12%
Phosphorus 179 mg 26%
Chloride 100 mg 13%
Magnesium 47.0 mg 13%
Calcium 24.0 mg 3%
Selenium 22.0 µg 40%
Folate 19.0 µg 10%
Niacin (B3) 3.30 mg 21%
Iron 1.59 mg 11%
Zinc 1.20 mg 12%
Pantothenic Acid (B5) 0.800 mg 13%
Manganese 0.770 mg 39%
Vitamin E (alpha-TE) 0.300 mg 3%
Copper 0.300 mg 30%
Vitamin K 0.210 µg 0%
Thiamin (B1) 0.170 mg 15%
Vitamin B6 0.140 mg 10%
Riboflavin (B2) 0.030 mg 2%
Vitamin A (RAE) 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Vitamin C 0.000 mg 0%
Vitamin D 0.000 µg 0%
Polyunsaturated fat (PUFA) 0.650 g —
Monounsaturated fat 0.180 g —
Sucrose 0.300 g —
Fructose 0.200 g —
Glucose (dextrose) 0.100 g —
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Biotin (Vitamin B7) 1.00 µg 2%
Retinol (vitamin A) 0.000 µg 0%
Grains & Cereals Pasta High protein 🇬🇧 CoFID 2021 · 11-716