Macronutrients per 100g

138
kcal
Energy
3.50
g
Protein
32.2
g
Carbs
0.40
g
Fat
0.09
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

60
GI Score
🟡 Medium GI
25
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
Chloride 54.0 mg 7%
Phosphorus 38.0 mg 5%
Calcium 18.0 mg 2%
Potassium 16.0 mg 1%
Folate 8.00 µg 4%
Selenium 7.00 µg 13%
Magnesium 6.00 mg 2%
Niacin (B3) 1.00 mg 6%
Zinc 0.300 mg 3%
Pantothenic Acid (B5) 0.200 mg 3%
Copper 0.110 mg 11%
Manganese 0.100 mg 5%
Iron 0.070 mg 1%
Thiamin (B1) 0.060 mg 5%
Vitamin B6 0.060 mg 4%
Vitamin E (alpha-TE) 0.010 mg 0%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Vitamin C 0.000 mg 0%
Polyunsaturated fat (PUFA) 0.150 g —
Monounsaturated fat 0.080 g —
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Biotin (Vitamin B7) 0.600 µg 1%
Retinol (vitamin A) 0.000 µg 0%
Grains & Cereals Rice 🇬🇧 CoFID 2021 · 11-860