210 %
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?
999kcal
in a 300 g serving
333 kcal per 100 g.
Source: UK CoFID 2021, record 15-216. Checked 5 October 2026.
65.7 gFat
36.3 gProtein
10.5 gFibre
210 %Daily manganese
What’s in a 300 g serving
About a third of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 65.7 gFat
- 36.3 gProtein
- 70.5 gCarbohydrate
- 10.5 gFibre
- 108 gWater
- 8.7 gMinerals and the rest
Above average for dishes
Nut and rice is 333 kcal per 100 g. The 603 dishes in this database average 180.
Nut and rice333
Dishes average180
High in fat
21.9 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 serving65.7 g
Saturates, per serving10.5 g
Vitamins and minerals in nut and rice
Five of the 19 reach the “high in” level, led by manganese.
Show all 19 with amounts
Chloride2070 mg, 259 %
Manganese4.2 mg, 210 %
Copper1.4 mg, 138 %
Niacin (vitamin B3)21.3 mg, 133 %
Phosphorus810 mg, 116 %
Magnesium300 mg, 80 %
Vitamin E8.6 mg, 72 %
Potassium1260 mg, 63 %
Thiamin (vitamin B1)0.6 mg, 55 %
Zinc5.4 mg, 54 %
Riboflavin (vitamin B2)0.69 mg, 49 %
Selenium0.027 mg, 49 %
Iron5.1 mg, 36 %
Folate0.072 mg, 36 %
Vitamin B120.0006 mg, 24 %
Iodine0.03 mg, 20 %
Calcium147 mg, 18 %
Vitamin A0.048 mg, 6 %
Vitamin D0.0003 mg, 6 %
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 C, and only 2 % of the vitamin D reference intake and 2 % of the vitamin A reference intake per 100 g.
Vitamin C
Tracein nut and rice
Find it inCherries, West Indian2150 % per 100 g
Vitamin D
2%in nut and rice, per 100 g
Find it inBloater, grilled500 % per 100 g
Vitamin A
2%in nut and rice, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
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Nut and rice against other dishes
Per 100 g, nut and rice has the most manganese of the 6 here, ahead of lentil and nut roast.
1.4mg
0.8mg
0.7mg
0.2mg
0.2mg
0.2mg
Nut and rice roast, mixed nuts with egg, homemadethis page
Lentil and nut roast−0.6 mg
Meat loaf−1.2 mg
Fish fingers, cod, fried−1.2 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 999 kcal. Per 100 g the figure is 333 kcal.
Is nut and rice high in chloride?
Yes. Nut and rice roast, mixed nuts with egg, homemade has 690 mg chloride per 100 g, 86 % 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 (690 mg, 86 %), manganese (1.4 mg, 70 %) and copper (0.46 mg, 46 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-216, Nut and rice roast, mixed nuts with egg, 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.
More dishes
- Bhaji, vegetable, with rapeseed oil213 kcal
- Curry, beef, retail, reheated137 kcal
- Curry, vegetable, Pakistani64 kcal
- Lentil and nut roast, with egg218 kcal
- Pie, fish, white fish101 kcal
- Rissoles, chick pea, fried243 kcal
- All 603 dishes