135 %
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 welsh rarebit?
1161kcal
in a 300 g serving
387 kcal per 100 g.
Source: UK CoFID 2021, record 12-603. Checked 5 October 2026.
82.2 gFat
43.2 gProtein
10.5 gFibre
135 %Daily manganese
What’s in a 300 g serving
Water is the biggest part of a serving, 96.6 g of it. The rest is 82.2 g fat and 66.3 g carbohydrate.
- 82.2 gFat
- 43.2 gProtein
- 66.3 gCarbohydrate
- 10.5 gFibre
- 96.6 gWater
- 1.2 gMinerals and the rest
Above average for dishes
Welsh rarebit is 387 kcal per 100 g. The 603 dishes in this database average 180.
Welsh rarebit387
Dishes average180
High in saturated fat
16.6 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per serving49.8 g
Fat, per serving82.2 g
Vitamins and minerals in welsh rarebit
Seven of the 21 recorded reach the “high in” level. Manganese leads by a long way.
Show all 21 with amounts
Chloride2673 mg, 334 %
Manganese2.7 mg, 135 %
Phosphorus885 mg, 126 %
Calcium993 mg, 124 %
Vitamin B120.003 mg, 120 %
Vitamin A0.945 mg, 118 %
Niacin (vitamin B3)17.1 mg, 107 %
Zinc6.9 mg, 69 %
Folate0.096 mg, 48 %
Riboflavin (vitamin B2)0.6 mg, 43 %
Copper0.39 mg, 39 %
Selenium0.021 mg, 38 %
Magnesium138 mg, 37 %
Thiamin (vitamin B1)0.36 mg, 33 %
Biotin0.0153 mg, 31 %
Iron4.1 mg, 29 %
Pantothenic acid (vitamin B5)1.7 mg, 29 %
Potassium555 mg, 28 %
Vitamin B60.36 mg, 26 %
Vitamin D0.0009 mg, 18 %
Vitamin E1.9 mg, 16 %
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 5.3 % of the vitamin E reference intake and 6 % of the vitamin D reference intake per 100 g.
Vitamin C
Tracein welsh rarebit
Find it inCherries, West Indian2150 % per 100 g
Vitamin E
5.3%in welsh rarebit, per 100 g
Find it inSunflower seeds, toasted326 % per 100 g
Vitamin D
6%in welsh rarebit, per 100 g
Find it inBloater, grilled500 % 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 manganese of the 6 here, ahead of beanburger (soya, fried).
0.9mg
0.9mg
0.8mg
0.7mg
0.6mg
0.1mg
All values per 100 g, from the same dataset. Differences are against welsh rarebit.
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Questions about welsh rarebit
The questions people ask about welsh rarebit, answered from the dataset.
How many calories are in a portion of welsh rarebit?
A typical portion (300 g, one serving) gives 1161 kcal. Per 100 g the figure is 387 kcal.
Is welsh rarebit high in chloride?
Yes. Welsh rarebit, wholemeal, homemade has 891 mg chloride per 100 g, 111 % 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 (891 mg, 111 %), manganese (0.9 mg, 45 %) and phosphorus (295 mg, 42 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-603, Welsh rarebit, wholemeal, 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 manganese.
