Calories in rice salad: 168 kcal per 100 g

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.

21 gFat

9.3 gProtein

73.5 gCarbohydrate

2.4 gFibre

197 gWater

21 gFat
9.3 gProtein
73.5 gCarbohydrate
2.4 gFibre
197 gWater

About average for dishes

Rice salad is 168 kcal per 100 g. The 603 dishes in this database average 180.

Rice salad168

Dishes average180

Low in sugar

4.9 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per serving14.7 g

Salt, per serving1.3 g

Vitamins and minerals in rice salad

One of the 22 reach the “high in” level: vitamin E.

58 %

Vitamin E

7 mg in a 300 g serving

104th of 424 dishes

Vitamin E contributes to the protection of cells from oxidative stress.

Chloride909 mg114 %

Copper0.51 mg51 %

Vitamin C39 mg49 %

Manganese0.84 mg42 %

Folate0.066 mg33 %

None recorded

Vitamin D
Vitamin B12

Show all 22 with amounts

Chloride909 mg, 114 %

Vitamin E7 mg, 58 %

Copper0.51 mg, 51 %

Vitamin C39 mg, 49 %

Manganese0.84 mg, 42 %

Folate0.066 mg, 33 %

Niacin (vitamin B3)4.5 mg, 28 %

Selenium0.015 mg, 27 %

Phosphorus180 mg, 26 %

Thiamin (vitamin B1)0.27 mg, 25 %

Potassium468 mg, 23 %

Vitamin B60.3 mg, 21 %

Iron2.8 mg, 20 %

Zinc1.8 mg, 18 %

Magnesium66 mg, 18 %

Vitamin A0.066 mg, 8.3 %

Calcium66 mg, 8.3 %

Pantothenic acid (vitamin B5)0.39 mg, 6.5 %

Biotin0.0027 mg, 5.4 %

Riboflavin (vitamin B2)0.06 mg, 4.3 %

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 rice salad doesn’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 1.4 % of the riboflavin reference intake per 100 g.

Vitamin D

0mgin rice salad

Find it inBloater, grilled500 % per 100 g

Vitamin B12

0mgin rice salad

Find it inLiver, ox, raw4400 % per 100 g

Riboflavin (vitamin B2)

1.4%in rice salad, per 100 g

Find it inLiver, lamb, fried404 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

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.

Rice salad against other dishes

Per 100 g, nut and seed roast (mixed nuts and sunflower seeds) has the most vitamin E in this comparison, followed by bhaji (mushroom) and rice salad.

7.2mg

3.8mg

2.3mg

1.8mg

1.4mg

Nut and seed roast, mixed nuts and sunflower seeds+4.8 mg

Bhaji, mushroom+1.4 mg

Salad, rice, homemadethis page

Omelette, Spanish−0.5 mg

Pork, sweet and sour−0.9 mg

All values per 100 g, from the same dataset. Differences are against rice salad.

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Questions about rice salad

The questions people ask about rice salad, answered from the dataset.

How many calories are in a portion of rice salad?

A typical portion (300 g, one serving) gives 504 kcal. Per 100 g the figure is 168 kcal.

Is rice salad high in chloride?

Yes. Salad, rice, homemade has 303 mg chloride per 100 g, 38 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does rice salad have most of?

By share of the daily reference intake: chloride (303 mg, 38 %), vitamin E (2.3 mg, 19 %) and copper (0.17 mg, 17 %) per 100 g.

What counts as a portion of rice salad?

This page uses 300 g, one serving, the usual UK portion for dishes. Every “per portion” figure is the per-100 g value scaled to that weight.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-649, Salad, rice, homemade, published by Public Health England under the Open Government Licence v3.0. Main data references: Updated 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.