225 %
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 roasted nut and rice?
1038kcal
in a 300 g serving
346 kcal per 100 g.
Source: UK CoFID 2021, record 15-215. Checked 5 October 2026.
67.8 gFat
36 gProtein
11.1 gFibre
225 %Daily manganese
What’s in a 300 g serving
Water is the biggest part of a serving, 101 g of it. The rest is 75.6 g carbohydrate and 67.8 g fat.
- 67.8 gFat
- 36 gProtein
- 75.6 gCarbohydrate
- 11.1 gFibre
- 101 gWater
- 9 gMinerals and the rest
Above average for dishes
Nut and rice is 346 kcal per 100 g. The 603 dishes in this database average 180.
Nut and rice346
Dishes average180
High in fat
22.6 g of fat per 100 g, which is red on a UK traffic-light label (the line is 17.5 g). 3.5 g of it is saturated.
Fat, per serving67.8 g
Saturates, per serving10.5 g
Vitamins and minerals in nut and rice
Five of the 19 recorded reach the “high in” level. Manganese leads by a long way.
Only a trace
- Vitamin C
None recorded
- Vitamin D
- Vitamin B12
Show all 19 with amounts
Chloride2190 mg, 274 %
Manganese4.5 mg, 225 %
Copper1.5 mg, 147 %
Niacin (vitamin B3)21.9 mg, 137 %
Phosphorus840 mg, 120 %
Magnesium330 mg, 88 %
Vitamin E9 mg, 75 %
Potassium1320 mg, 66 %
Thiamin (vitamin B1)0.63 mg, 57 %
Zinc5.7 mg, 57 %
Selenium0.027 mg, 49 %
Riboflavin (vitamin B2)0.63 mg, 45 %
Iron5.1 mg, 36 %
Folate0.072 mg, 36 %
Calcium144 mg, 18 %
Iodine0.018 mg, 12 %
Vitamin A0.006 mg, 0.8 %
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”. A trace is shown as “trace” and never counts.
What nut and rice doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin B12.
Vitamin D
0mgin nut and rice
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein nut and rice
Find it inCherries, West Indian2150 % per 100 g
Vitamin B12
0mgin nut and rice
Find it inLiver, ox, raw4400 % 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.
Nut and rice against other dishes
Per 100 g, nut and rice has the most manganese of the 6 here, ahead of flan (spinach, wholemeal).
1.5mg
0.4mg
0.3mg
0.3mg
0.2mg
0.1mg
Nut and rice roast, mixed nuts, homemadethis page
Flan, spinach, wholemeal−1.1 mg
Pudding, suet−1.2 mg
Roulade, spinach−1.2 mg
Meat loaf−1.3 mg
Curry, egg, with butter−1.4 mg
All values per 100 g, from the same dataset. Differences are against nut and rice.
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Questions about nut and rice
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of nut and rice?
A typical portion (300 g, one serving) gives 1038 kcal. Per 100 g the figure is 346 kcal.
Is nut and rice high in chloride?
Yes. Nut and rice roast, mixed nuts, homemade has 730 mg chloride per 100 g, 91 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for nut and rice?
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 nut and rice have most of?
By share of the daily reference intake: chloride (730 mg, 91 %), manganese (1.5 mg, 75 %) and copper (0.49 mg, 49 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-215, Nut and rice roast, mixed nuts, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: As Vegetable Dishes Supplement 1992. 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.
