1 slice (medium) of Suf (30 g) has 80 calories. That works out to 265 calories per 100 g. It contains 14.7 g of carbs, 2.7 g of protein, 1 g of fat and 0.8 g of fiber. Its 6.9 µg of Selenium covers 13% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

Suf Nutrition Facts

Selected: 100 g

265

KCAL / 100G

Carbs

49g

· 18% DV

Protein

· 18% DV

Fat

3.2g

· 4% DV

Fiber

2.7g

· 10% DV

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

Calories come from: Carbs 75% · Protein 14% · Fat 11%

Suf Vitamins & Minerals

Vitamins

3.6mg · 23% DV

0.25mg · 21% DV

0.15mg · 12% DV

0.4mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Selenium

23µg · 42% DV

Iron

4mg · 22% DV

Sodium

490mg · 21% DV

How Nutritious Is Suf?

Nutrient density

Medium

35/ 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

41/ 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.

Suf Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Suf

To burn the 265 calories in 100 g:

🚶

66min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

36min

Cycling

🏊

31min

Swimming

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

Is Suf Processed?

NOVA 3

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 Suf 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 Suf 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

Suf Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.6g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Suf

🍞vs🍚

Suf vs Bulgur Pilaf145 kcal more per 100 g

→🍞vs🍝

Suf vs Whole wheat pasta141 kcal more per 100 g

→🍞vs🥖

Suf vs Breadstick145 kcal fewer per 100 g

→🍞vs🥯

Suf vs Simit75 kcal fewer per 100 g

→

Foods Similar to Suf

🍚

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 Suf

How many calories are in suf?

Suf provides 265 calories per 100 g. The same serving contains 9 g of protein, 49 g of carbohydrates, and 3.2 g of fat.

Is suf high glycemic and does it contain gluten?

Suf has a glycemic index of 70, which is considered high. It contains gluten, so it is not suitable for people avoiding gluten.

Have another question about Suf?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026