1 piece (medium) of Ireland (150 g) has 116 calories. That works out to 77 calories per 100 g. It contains 26.3 g of carbs, 3 g of protein, 0.2 g of fat and 3.3 g of fiber. Its 29.6 mg of Vitamin C covers 33% of the Daily Value. Its glycemic index is 78 (high), so it raises blood sugar quickly.

Ireland Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

17.5g

· 6% DV

Protein

· 4% DV

Fat

0.1g

· 0% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 89% · Protein 10% · Fat 1%

Ireland Vitamins & Minerals

Vitamins

Vitamin C

19.7mg · 22% DV

0.3mg · 18% DV

0.08mg · 7% DV

1.05mg · 7% DV

Minerals

Potassium ⭐

429mg · 13% DV

Phosphorus

44mg · 6% DV

Magnesium

23mg · 5% DV

Calcium

10mg · 1% DV

How Nutritious Is Ireland?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

46/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Ireland Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ireland

To burn the 77 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Ireland Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Ireland Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Ireland Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Ireland Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 1:1

Below the ideal 4:1 — a good omega balance.

Compare Ireland

🥔vs🍅

Ireland vs Tomato59 kcal more per 100 g

→🥔vs🥗

Ireland vs Mixed Green Salad59 kcal more per 100 g

→🥔vs🫑

Ireland vs Red Pepper46 kcal more per 100 g

→🥔vs🥄

Ireland vs Boiled Beetroot33 kcal more per 100 g

→

Foods Similar to Ireland

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Ireland

How many calories are in Ireland?

Ireland contains 77 calories per 100 g. A 100 g serving also provides 2 g of protein, 17.5 g of carbohydrates, and 0.1 g of fat.

Is Ireland suitable for a vegan or gluten-free diet?

Ireland is compatible with vegan and gluten-free diets. It is also listed as suitable for vegetarian, paleo, Mediterranean, flexitarian, and omnivore diets.

Have another question about Ireland?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026