1 cup (medium) of Sudam (150 g) has 510 calories. That works out to 340 calories per 100 g. It contains 105 g of carbs, 17.3 g of protein, 3 g of fat and 12 g of fiber. Its 1.7 mg of Manganese covers 72% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Sudam Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

70g

· 25% DV

Protein

11.5g

· 23% DV

Fat

· 3% DV

Fiber

· 29% 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%

Sudam Vitamins & Minerals

Vitamins

0.45mg · 38% DV

4.2mg · 26% DV

0.9mg · 18% DV

0.25mg · 15% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

260mg · 37% DV

Selenium

15µg · 27% DV

Magnesium

90mg · 21% DV

How Nutritious Is Sudam?

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

53/ 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.

Sudam 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 Sudam

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

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

Is Sudam 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 Sudam 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 Sudam 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

Sudam Fat Profile

SATURATED

0.35g

MONOUNSATURATED

0.25g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 21.3:1

Above the ideal 4:1 (21.3:1).

Compare Sudam

🌾vs🍚

Sudam vs Bulgur Pilaf220 kcal more per 100 g

→🌾vs🍝

Sudam vs Whole wheat pasta216 kcal more per 100 g

→🌾vs🥖

Sudam vs Breadstick70 kcal fewer per 100 g

→🌾vs🥯

Sudam vs SimitSame calories per 100 g

→

Foods Similar to Sudam

🍚

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 Sudam

How many calories and how much protein are in Sudam?

Sudam provides 340 calories and 11.5 g of protein per 100 g. The same amount contains 70 g of carbohydrates, 2 g of fat, and 8 g of fiber.

Is Sudam suitable for a vegan diet and does it have a low glycemic index?

Sudam is compatible with vegan, vegetarian, Mediterranean, flexitarian, and omnivorous diets. Its glycemic index is 50, and it is minimally processed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026