Calories in vegetable risotto: 136 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water. The rest is 51.9 g carbohydrate and 18.6 g fat.

18.6 gFat

12 gProtein

51.9 gCarbohydrate

7.2 gFibre

205 gWater

5.7 gMinerals and the rest

18.6 gFat
12 gProtein
51.9 gCarbohydrate
7.2 gFibre
205 gWater
5.7 gMinerals and the rest

Below average for dishes

Vegetable risotto is 136 kcal per 100 g. The 603 dishes in this database average 180.

Vegetable risotto136

Dishes average180

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per serving5.4 g

Salt, per serving0.56 g

Vitamins and minerals in vegetable risotto

Nothing reaches the “high in” level, but three of the 20 count as a source, led by manganese.

83 %

Manganese

1.7 mg in a 300 g serving

68th of 520 dishes

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Copper0.57 mg57 %

Phosphorus387 mg55 %

Selenium0.024 mg44 %

Potassium822 mg41 %

Niacin (vitamin B3)6 mg38 %

None recorded

Vitamin D
Vitamin B12

Show all 20 with amounts

Manganese1.7 mg, 83 %

Copper0.57 mg, 57 %

Phosphorus387 mg, 55 %

Selenium0.024 mg, 44 %

Potassium822 mg, 41 %

Niacin (vitamin B3)6 mg, 38 %

Pantothenic acid (vitamin B5)2.2 mg, 37 %

Thiamin (vitamin B1)0.39 mg, 35 %

Vitamin C27 mg, 34 %

Magnesium120 mg, 32 %

Vitamin B60.42 mg, 30 %

Vitamin E3.3 mg, 28 %

Folate0.048 mg, 24 %

Zinc2.4 mg, 24 %

Iron3.2 mg, 23 %

Riboflavin (vitamin B2)0.24 mg, 17 %

Calcium75 mg, 9.4 %

Vitamin A0.042 mg, 5.3 %

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”.

What vegetable risotto doesn’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 1.8 % of the vitamin A reference intake per 100 g.

Vitamin D

0mgin vegetable risotto

Find it inBloater, grilled500 % per 100 g

Vitamin B12

0mgin vegetable risotto

Find it inLiver, ox, raw4400 % per 100 g

Vitamin A

1.8%in vegetable risotto, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

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0.075 mgSelenium, 136 %

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Vegetable risotto against other dishes

Vegetable risotto comes second for manganese here, just behind curry (chick pea, whole, Gujerati type).

1.1mg

0.6mg

0.5mg

0.4mg

0.2mg

Curry, chick pea, whole, Gujerati type+0.6 mg

Risotto, vegetable, brown ricethis page

Quiche, mushroom, wholemeal−0.1 mg

Curry, black gram, whole, Gujerati−0.1 mg

Vine leaves, stuffed with rice−0.2 mg

Salad, pasta, vegetables and mayonnaise−0.4 mg

All values per 100 g, from the same dataset. Differences are against vegetable risotto.

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Questions about vegetable risotto

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of vegetable risotto?

A typical portion (300 g, one serving) gives 408 kcal. Per 100 g the figure is 136 kcal.

Is vegetable risotto a source of manganese?

It is a source of manganese: 0.55 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 vegetable 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 vegetable risotto have most of?

By share of the daily reference intake: manganese (0.55 mg, 28 %), copper (0.19 mg, 19 %) and phosphorus (129 mg, 18 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-864, Risotto, vegetable, brown rice, 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: Rice). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.