85 %
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 curry?
546kcal
in a 300 g serving
182 kcal per 100 g.
Source: UK CoFID 2021, record 15-742. Checked 5 October 2026.
36 gFat
19.2 gProtein
38.7 gCarbohydrate
85 %Daily manganese
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 36 gFat
- 19.2 gProtein
- 38.7 gCarbohydrate
- 193 gWater
- 12.9 gMinerals and the rest
About average for dishes
Curry is 182 kcal per 100 g. The 603 dishes in this database average 180.
Curry182
Dishes average180
High in saturated fat
6.7 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per serving20.1 g
Fat, per serving36 g
Vitamins and minerals in curry
Seven of the 20 reach the “source of” level, manganese first; none reaches “high in”.
A source of
Only a trace
- Vitamin B12
Show all 20 with amounts
Manganese1.7 mg, 85 %
Copper0.81 mg, 81 %
Chloride522 mg, 65 %
Folate0.129 mg, 65 %
Vitamin A0.414 mg, 52 %
Potassium978 mg, 49 %
Iron6.6 mg, 47 %
Phosphorus285 mg, 41 %
Vitamin E4.1 mg, 35 %
Zinc3.3 mg, 33 %
Magnesium117 mg, 31 %
Niacin (vitamin B3)4.5 mg, 28 %
Thiamin (vitamin B1)0.3 mg, 27 %
Vitamin B60.36 mg, 26 %
Pantothenic acid (vitamin B5)1.4 mg, 23 %
Calcium180 mg, 23 %
Riboflavin (vitamin B2)0.21 mg, 15 %
Vitamin C9 mg, 11 %
Vitamin D0.0003 mg, 6 %
Selenium0.003 mg, 5.5 %
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 curry doesn’t give you. And where to find it.
Only 1.8 % of the selenium reference intake, 2 % of the vitamin D reference intake and 3.8 % of the vitamin C reference intake per 100 g.
Selenium
1.8%in curry, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Vitamin D
2%in curry, per 100 g
Find it inBloater, grilled500 % per 100 g
Vitamin C
3.8%in curry, per 100 g
Find it inCherries, West Indian2150 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Curry against other dishes
Per 100 g, nut and rice roast (mixed nuts with egg) has the most manganese in this comparison, followed by curry (chick pea dhal) and curry.
1.4mg
0.6mg
0.6mg
0.4mg
0.3mg
0.3mg
Curry, chick pea dahl and spinach, with butter, homemadethis page
Kebabs, pork and pineapple−0.3 mg
All values per 100 g, from the same dataset. Differences are against curry.
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Questions about curry
The questions people ask about curry, answered from the dataset.
How many calories are in a portion of curry?
A typical portion (300 g, one serving) gives 546 kcal. Per 100 g the figure is 182 kcal.
Is curry a source of manganese?
It is a source of manganese: 0.57 mg per 100 g, 28 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Are these figures exact for curry?
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 curry have most of?
By share of the daily reference intake: manganese (0.57 mg, 28 %), copper (0.27 mg, 27 %) and chloride (174 mg, 22 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-742, Curry, chick pea dahl and spinach, with butter, 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: Pea). 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.
More dishes
Most manganese
- Nut and rice roast, mixed nuts1.5 mg
- Prawn crackers, takeaway1.5 mg
- Pesto sauce1.4 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide