142 %
Calcium is needed for the maintenance of normal bones and teeth, and contributes to normal muscle function.
How many calories are in welsh rarebit?
1194kcal
in a 300 g serving
398 kcal per 100 g.
Source: UK CoFID 2021, record 12-602. Checked 5 October 2026.
85.2 gFat
41.7 gProtein
3.6 gFibre
142 %Daily calcium
What’s in a 300 g serving
Water is the biggest part of a serving, 90.6 g of it, which is why the calories stay low. What is left is mostly fat.
- 85.2 gFat
- 41.7 gProtein
- 69.3 gCarbohydrate
- 3.6 gFibre
- 90.6 gWater
- 9.6 gMinerals and the rest
Above average for dishes
Welsh rarebit is 398 kcal per 100 g. The 603 dishes in this database average 180.
Welsh rarebit398
Dishes average180
High in saturated fat
17.4 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per serving52.1 g
Fat, per serving85.2 g
Vitamins and minerals in welsh rarebit
Five of the 22 reach the “high in” level, led by calcium.
A source of
Only a trace
- Vitamin C
Show all 22 with amounts
Chloride2814 mg, 352 %
Calcium1134 mg, 142 %
Vitamin B120.0033 mg, 132 %
Vitamin A0.993 mg, 124 %
Phosphorus747 mg, 107 %
Niacin (vitamin B3)13.2 mg, 83 %
Zinc6 mg, 60 %
Riboflavin (vitamin B2)0.69 mg, 49 %
Iodine0.072 mg, 48 %
Manganese0.78 mg, 39 %
Folate0.075 mg, 38 %
Thiamin (vitamin B1)0.33 mg, 30 %
Pantothenic acid (vitamin B5)1.4 mg, 24 %
Copper0.24 mg, 24 %
Selenium0.012 mg, 22 %
Vitamin B60.3 mg, 21 %
Iron2.8 mg, 20 %
Magnesium75 mg, 20 %
Potassium378 mg, 19 %
Vitamin D0.0009 mg, 18 %
Biotin0.0069 mg, 14 %
Vitamin E1.6 mg, 13 %
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 welsh rarebit doesn’t give you. And where to find it.
No recorded vitamin C, and only 4.3 % of the vitamin E reference intake and 4.6 % of the biotin reference intake per 100 g.
Vitamin C
Tracein welsh rarebit
Find it inCherries, West Indian2150 % per 100 g
Vitamin E
4.3%in welsh rarebit, per 100 g
Find it inSunflower seeds, toasted326 % per 100 g
Biotin
4.6%in welsh rarebit, per 100 g
Find it inLiver, chicken, fried432 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Welsh rarebit against other dishes
Per 100 g, welsh rarebit has the most calcium of the 6 here, ahead of omelette (cheese).
378mg
280mg
76mg
47mg
29mg
25mg
Welsh rarebit, homemadethis page
Omelette, cheese−98 mg
Nut roast−302 mg
Salmon en croute, retail−331 mg
Curry, chicken−353 mg
All values per 100 g, from the same dataset. Differences are against welsh rarebit.
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Questions about welsh rarebit
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of welsh rarebit?
A typical portion (300 g, one serving) gives 1194 kcal. Per 100 g the figure is 398 kcal.
Is welsh rarebit high in chloride?
Yes. Welsh rarebit, homemade has 938 mg chloride per 100 g, 117 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for welsh rarebit?
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 welsh rarebit have most of?
By share of the daily reference intake: chloride (938 mg, 117 %), calcium (378 mg, 47 %) and vitamin B12 (0.0011 mg, 44 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-602, Welsh rarebit, homemade, 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: Pasta). 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 calcium.
More dishes
- Rice and pigeon peas, brown rice157 kcal
- Sweet and sour pork176 kcal
- Bhaji, potato, onion and mushroom211 kcal
- Crumble, fruit, retail219 kcal
- Curry, Prawn madras, takeaway115 kcal
- Lancashire hotpot119 kcal
- All 603 dishes