38 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in dried savoury rice?
277kcal
in a 75 g portion
369 kcal per 100 g.
Source: UK CoFID 2021, record 11-880, 10 analysed samples. Checked 5 October 2026.
2 gFat
6 gProtein
2.7 gFibre
38 %Daily manganese
What’s in a 75 g portion
More than half of a portion is carbohydrate. Sugars make up 5 g of that.
- 2 gFat
- 6 gProtein
- 62.5 gCarbohydrate
- 2.7 gFibre
- 4.7 gWater
Above average for grains, rice and pasta
Savoury rice is 369 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
Savoury rice369
Grains, rice and pasta average262
High in salt
3.1 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per portion2.3 g
Sugars, per portion5 g
Vitamins and minerals in savoury rice
Five of the 21 recorded reach the “high in” level. Manganese leads by a long way.
A source of
Only a trace
- Vitamin D
- Vitamin B12
Show all 21 with amounts
Chloride1352 mg, 169 %
Manganese0.77 mg, 38 %
Phosphorus162 mg, 23 %
Niacin (vitamin B3)3.7 mg, 23 %
Thiamin (vitamin B1)0.25 mg, 23 %
Selenium0.0105 mg, 19 %
Folate0.036 mg, 18 %
Copper0.18 mg, 18 %
Potassium280 mg, 14 %
Vitamin B60.17 mg, 12 %
Riboflavin (vitamin B2)0.16 mg, 11 %
Zinc0.9 mg, 9 %
Vitamin A0.069 mg, 8.6 %
Magnesium31.5 mg, 8.4 %
Pantothenic acid (vitamin B5)0.47 mg, 7.8 %
Vitamin E0.92 mg, 7.7 %
Biotin0.00383 mg, 7.7 %
Iron0.76 mg, 5.4 %
Vitamin C3.8 mg, 4.7 %
Calcium30 mg, 3.8 %
Iodine0.00225 mg, 1.5 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What savoury rice doesn’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 2 % of the iodine reference intake per 100 g.
Vitamin D
Tracein savoury rice
Find it inBloater, grilled500 % per 100 g
Vitamin B12
Tracein savoury rice
Find it inLiver, ox, raw4400 % per 100 g
Iodine
2%in savoury rice, per 100 g
Find it inSeaweed, kombu, dried, raw293780 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Savoury rice against other grains, rice and pasta
Savoury rice comes second for manganese here, just behind noodles (egg, dried, raw).
1.1mg
1mg
0.9mg
0.4mg
0.3mg
Noodles, egg, dried, raw+0.1 mg
Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, uncookedthis page
All values per 100 g, from the same dataset. Differences are against savoury rice.
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Questions about savoury rice
What the numbers say to the questions people actually search.
How many calories are in a portion of savoury rice?
A typical portion (75 g dry weight) gives 277 kcal. Per 100 g the figure is 369 kcal.
Is savoury rice high in chloride?
Yes. Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, uncooked has 1802 mg chloride per 100 g, 225 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does savoury rice have most of?
By share of the daily reference intake: chloride (1802 mg, 225 %), manganese (1 mg, 51 %) and phosphorus (216 mg, 31 %) per 100 g.
Is savoury rice high in fibre?
It is a source of fibre (3.6 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-880, Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, uncooked, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient survey of flours and grains, 2005. Values are per 100 g of the edible part; a portion is 75 g, 75 g dry weight, the usual UK portion for grains, rice and pasta. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 87 grains, rice and pasta kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Rice). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More grains, rice and pasta
From the same group, with calories per 100 g, and the foods with the most manganese.
