95 %
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 rice salad?
480kcal
in a 300 g serving
160 kcal per 100 g.
Source: UK CoFID 2021, record 15-875. Checked 5 October 2026.
21.9 gFat
10.5 gProtein
3.6 gFibre
95 %Daily manganese
What’s in a 300 g serving
More than half of a serving is water. The rest is 64.8 g carbohydrate and 21.9 g fat.
- 21.9 gFat
- 10.5 gProtein
- 64.8 gCarbohydrate
- 3.6 gFibre
- 197 gWater
- 2.4 gMinerals and the rest
About average for dishes
Rice salad is 160 kcal per 100 g. The 603 dishes in this database average 180.
Rice salad160
Dishes average180
Low in sugar
5 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving15 g
Salt, per serving1.3 g
Vitamins and minerals in rice salad
Two of the 20 recorded reach the “high in” level. Manganese leads.
None recorded
- Vitamin D
- Vitamin B12
Show all 20 with amounts
Chloride825 mg, 103 %
Manganese1.9 mg, 95 %
Copper0.51 mg, 51 %
Vitamin C39 mg, 49 %
Niacin (vitamin B3)7.5 mg, 47 %
Phosphorus318 mg, 45 %
Magnesium132 mg, 35 %
Folate0.066 mg, 33 %
Thiamin (vitamin B1)0.36 mg, 33 %
Vitamin E3.6 mg, 30 %
Potassium537 mg, 27 %
Iron3.6 mg, 26 %
Zinc2.4 mg, 24 %
Vitamin B60.3 mg, 21 %
Vitamin A0.066 mg, 8.3 %
Pantothenic acid (vitamin B5)0.48 mg, 8 %
Calcium63 mg, 7.9 %
Riboflavin (vitamin B2)0.06 mg, 4.3 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What rice salad doesn’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 1.4 % of the riboflavin reference intake per 100 g.
Vitamin D
0mgin rice salad
Find it inBloater, grilled500 % per 100 g
Vitamin B12
0mgin rice salad
Find it inLiver, ox, raw4400 % per 100 g
Riboflavin (vitamin B2)
1.4%in rice salad, per 100 g
Find it inLiver, lamb, fried404 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Rice salad against other dishes
Per 100 g, rice salad has the most manganese of the 3 here, ahead of fish fingers (salmon, grilled/baked).
0.6mg
0.3mg
0.2mg
Salad, rice, brownthis page
All values per 100 g, from the same dataset. Differences are against rice salad.
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Questions about rice salad
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of rice salad?
A typical portion (300 g, one serving) gives 480 kcal. Per 100 g the figure is 160 kcal.
Is rice salad high in chloride?
Yes. Salad, rice, brown has 275 mg chloride per 100 g, 34 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for rice salad?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does rice salad have most of?
By share of the daily reference intake: chloride (275 mg, 34 %), manganese (0.63 mg, 32 %) and copper (0.17 mg, 17 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-875, Salad, rice, brown, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. 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 603 dishes 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 dishes
From the same group, with calories per 100 g, and the foods with the most manganese.
