51 %
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 risotto?
552kcal
in a 300 g serving
184 kcal per 100 g.
Source: UK CoFID 2021, record 11-999. Checked 5 October 2026.
14.1 gFat
9.9 gProtein
2.7 gFibre
51 %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.
- 14.1 gFat
- 9.9 gProtein
- 107 gCarbohydrate
- 2.7 gFibre
- 169 gWater
About average for dishes
Risotto is 184 kcal per 100 g. The 603 dishes in this database average 180.
Risotto184
Dishes average180
Low in sugar
1 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving3 g
Salt, per serving3.4 g
Vitamins and minerals in risotto
One of the 19 reach the “high in” level: manganese.
Only a trace
- Vitamin A
- Riboflavin
- Vitamin B12
- Iodine
None recorded
- Vitamin D
- Vitamin C
Show all 19 with amounts
Chloride2010 mg, 251 %
Manganese1 mg, 51 %
Vitamin E6 mg, 50 %
Pantothenic acid (vitamin B5)2.4 mg, 40 %
Copper0.33 mg, 33 %
Phosphorus186 mg, 27 %
Niacin (vitamin B3)3.9 mg, 24 %
Zinc1.8 mg, 18 %
Magnesium45 mg, 12 %
Potassium219 mg, 11 %
Thiamin (vitamin B1)0.12 mg, 11 %
Selenium0.006 mg, 11 %
Vitamin B60.12 mg, 8.6 %
Folate0.009 mg, 4.5 %
Iron0.57 mg, 4.1 %
Calcium27 mg, 3.4 %
Biotin0.0012 mg, 2.4 %
Vitamin Dnone recorded
Vitamin Cnone 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 risotto doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 3.6 % of the selenium reference intake per 100 g.
Vitamin D
0mgin risotto
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin risotto
Find it inCherries, West Indian2150 % per 100 g
Selenium
3.6%in risotto, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Risotto against other dishes
Risotto comes second for manganese here, just behind pie (fruit, wholemeal, pastry top and bottom, blackcurrant).
0.7mg
0.3mg
0.2mg
0.2mg
0.1mg
0.1mg
All values per 100 g, from the same dataset. Differences are against risotto.
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Questions about risotto
What the numbers say to the questions people actually search.
How many calories are in a portion of risotto?
A typical portion (300 g, one serving) gives 552 kcal. Per 100 g the figure is 184 kcal.
Is risotto high in chloride?
Yes. Risotto, plain, homemade has 670 mg chloride per 100 g, 84 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for risotto?
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 risotto have most of?
By share of the daily reference intake: chloride (670 mg, 84 %), manganese (0.34 mg, 17 %) and vitamin E (2 mg, 17 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-999, Risotto, plain, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Recalculated 2013. 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
- Toad in the hole285 kcal
- 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
- All 603 dishes