1 piece (medium) of Sida (60 g) has 216 calories. That works out to 360 calories per 100 g. It contains 43.2 g of carbs, 6.9 g of protein, 1.3 g of fat and 2.9 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.

Sida Nutrition Facts

Selected: 100 g

360

KCAL / 100G

Carbs

72g

· 26% DV

Protein

11.5g

· 23% DV

Fat

2.2g

· 3% DV

Fiber

4.8g

· 17% DV

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

Calories come from: Carbs 81% · Protein 13% · Fat 6%

Sida Vitamins & Minerals

Vitamins

0.32mg · 27% DV

4.1mg · 26% DV

Biotin

6µg · 20% DV

0.18mg · 11% DV

Minerals

Selenium

28µg · 51% DV

Manganese

1mg · 43% DV

Phosphorus

210mg · 30% DV

Magnesium

82mg · 20% DV

How Nutritious Is Sida?

Nutrient density

Medium

42/ 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

45/ 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.

Sida Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Sida

To burn the 360 calories in 100 g:

🚶

89min

Walking (5 km/h)

🏃

37min

Running (8 km/h)

🚴

49min

Cycling

🏊

42min

Swimming

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

Is Sida Processed?

NOVA 2

Minimally Processed

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 Sida Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sida Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Sida Fat Profile

SATURATED

0.35g

MONOUNSATURATED

0.28g

POLYUNSATURATED

0.9g

⚖️

Omega 6:3 ratio 17:1

Above the ideal 4:1 (17:1).

Compare Sida

🍞vs🍚

Sida vs Bulgur Pilaf240 kcal more per 100 g

→🍞vs🍝

Sida vs Whole wheat pasta236 kcal more per 100 g

→🍞vs🥖

Sida vs Breadstick50 kcal fewer per 100 g

→🍞vs🥯

Sida vs Simit20 kcal more per 100 g

→

Foods Similar to Sida

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Sida

How many calories are in Sida?

Sida provides 360 calories per 100 g. A 100 g serving also contains 11.5 g of protein, 72 g of carbohydrates, and 2.2 g of fat.

Is Sida gluten-free and suitable for a vegan diet?

Sida contains gluten, so it is not suitable for a gluten-free diet. It is compatible with vegan, vegetarian, Mediterranean, flexitarian, and omnivorous eating patterns.

Have another question about Sida?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026