Nutrition & Cooking Information for Loose Products
To help customers know the nutritional information of our loose products, and provide basic cooking instructions we have provided this page. We will no longer have nutrition information on dispensers to reduce visual clutter.
Links to recipes for many products can be found here. If you have a recipe you would like to contribute, using mainly Get Loose products please contact the team via social media, or email using the link at the bottom of the page.
Products are in alphabetical order, there is a search bar below to help if you can’t find something. Note; we still have a few things to add but most products are included.
Values are per 100g uncooked and products are organic, unless stated otherwise.
Portion sizes are UK recommendations based on average adults, individual needs and recipes may vary.
Almonds
Carbs 20.4g Cals 589 Protein 19.9g Fibre 7g
Portion size; 30g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; Granola, Coconut Muffins, Levantine Dip
Almonds (Chocolate)
Carbs 32g Cals 580 Protein 10g Fibre 11g
Portion size; 30g
Cooking information; soaking and cooking not needed, best eaten raw.
Almonds (Ground)
Carbs 8.7g Cals 66 Protein 21g Fibre 10g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; Coconut Muffins
Apple Cider Vinegar (with the Mother)
Carbs 0.2g Cals 16 Protein 0g Fibre 0g
Portion Size; Depends on recipe
Recipes; Quick Salad Dressing, Barley Bowl, Summer Bean Salad, Sweet & Sour Tofu, Chocolate Chia Banana Bread
Arborio Rice (Risotto)
Carbs 78g Cals 349 Protein 7g Fibre 1.8g
Portion size; 50-75g
Cooking information; takes around 15 mins in a risotto recipe.
Recipes; Borlotti Bean & Rosemary Risotto
Balsamic Vinegar
Carbs 24g Cals 116 Protein 0g Fibre 0g
Portion size; depends on recipe
Recipes; None yet
Brazil Nuts
Carbs 3.1g Cals 682 Protein 14.1g Fibre 4.3g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; None yet.
Bouillon (Vegan)
Carbs 50g Cals 240g Protein 6g Fibre 0g
Portion size; 5g approx
Cooking information; usually dissolved in hot water before adding to recipe.
Recipes; Spicy Tomato & Lentil Soup, Moroccan Harissa Chickpea Soup, Pearl Barley Beetroot Risotto, Borlotti Bean & Rosemary Risotto
Buckwheat Groats
Carbs 78.4g Cals 356g Protein 7.5g Fibre 2.1g
Portion size; 60g dry weight
Cooking information; soaking not needed, dry fry for a few mins until toasted, simmer for 5 mins.
Recipes; Buckwheat & Bean Salad, Buckwheat & Lentil Salad,
Butter Beans (dried)
Carbs 32g Cals 174 Protein 11g Fibre 13g
Portion size; 60g dried
Cooking information; soak over night in cold water (double volume of beans) with 1 tsp bicarb of soda per portion. Simmer for 45-60 mins, check cooked.
Recipes; Fried Butter Beans with Feta, Sorrel and Sumac, Fennel with Butter Beans & Capers
Cashews (whole & broken)
Carbs 30g Cals 553 Protein 18g Fibre 3.3g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; Chia Seed Porridge, Porridge / Overnight oats
Producer Spotlight; Read about our cashew producer HERE
Cashews (Vanoffee)
Carbs 37g Cals 594 Protein 9g Fibre 6g
Portion size; 30g
Chickpeas
Cabs 45.2g Cals 336 Protein 21.4g Fibre 10.7g
Portion Size; if your recipe says 1 tin, then you need to cook 100g of dried chick peas to get the right amount.
Cooking information; soak overnight (or 8 hours), simmer for 45-60 mins. Speed this up by using a pressure cooker.
Recipes; Moroccan Chickpea Soup, Oven Roasted Chickpeas, Barley Bowl, Buckwheat & Bean Salad
Chocolate Buttons (Dark)
Carbs 31.6g Cals 549 Protein 7.9g Fibre 11.2g
Portion Size; it depends!
Recipes; Chocolate Peanut Butter Popcorn Bar, Choc Chai Banana Bread, Choc Nut Cookies,
Chocolate Buttons (White)
Carbs 54g Cals 573 Protein 6g Fibre 0g
Portion Size; it depends!
Recipes; None yet
Cacao Nibs
Carbs 6g Cals 577g Protein 13g Fibre 23g
Cooking information; not needed can be eaten raw
Portion Size; depends on recipe
Recipes; Porridge, Ricotta & Chocolate Cake, Chocolate Cola Cake
Cocoa Powder
Carbs 12g Cals 312 Protein 19g Fibre 16g
Cooking information; depends on recipe, cooking not needed can be eaten raw.
Recipes; Chocolate Chia Banana Bread, Chocolate Cola Cake, Chocolate Peanut Butter Cookies
Coconut Chips
Carbs 6g Cals 623 Protein 6g Fibre 14g
Portion size; depends on recipe
Cooking information; can be eaten raw
Recipes; none yet
Coconut (Desiccated)
Carbs 6g Cals 604 Protein 6g Fibre 18g
Portion size; depends on recipe
Cooking information; none can be eaten raw
Recipes; Crunchy Granola, Anzac Biscuits
Couscous (Wholemeal)
Carbs 74g Cals 369 Protein 13g Fibre 6.5g
Portion Size; 50-80g
Cooking information; in heat proof bowl cover with boiling water, place plate or other cover over bowl, leave for 5 mins.
Recipes; Couscous Salad
Figs
Carbs 53g Cals 267 Protein 4g Fibre 10g
Portion size; 30g
Recipes; Chia Seed Porridge
Granola (Rolla Granola)
Carbs 58g Cals 434 Protein 9g Fibre 7g
Portion size; 30-50g
Add your own range of nuts, fruit & seeds to customise your breakfast.
Hazelnuts
Carbs 16g Cals 628 Protein 14g Fibre 9g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; Dukkah, Chocolate Nut Cookies
Hemp Seeds (Hulled)
Carbs 11g Cals 534 Protein 30g Fibre 9g
Portion Size; 10g (1tbsp)
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; none yet but can be added to porridge, overnight oats or granola
Kimchi (Loose)
Coming soon
Labneh
Carbs 3g Cals 165 Protein 11g Fibre 0g
Cooking information; not needed can be eaten raw.
Recipes; Italian Ploughman’s
Lasagne
Carbs 72g Cals 352 Protein 11g Fibre 3g
Portion Size; depends on recipe and size of dish!
Cooking information; If making a lasagne, 40 mins in the oven at 180 oC
Recipes; Vegan Notzerella Lasagne
Lentils (Red)
Carbs 54g Cals 362 Protein 27.2 Fibre 5.2g
Portion Size; 50g
Cooking information; don’t need soaking and simmer for 15 mins or what your recipe says.
Recipes; Shephard’s Pie, Red Lentil Dahl, Tomato & Lentil Soup, Vegan Notzerella Lasagne
Linseeds (also called Flaxseed)
Carbs 28g Cals 500 Protein 20g Fibre 27g
Cooking information; Can be eaten raw, but soaking or grinding recommended for maximum bioavailability of nutrients. See blog post on the Benefits of Eating Linseeds for more information.
Recipes; Porridge / Overnight oats, Chocolate Chia Banana Bread
Maple Syrup
Carbs 63g Cals 253 Protein 0g Fibre 0g
Portion Size; Depends on recipe.
Cooking information; none needed
Recipes; Tofu Katsu Curry Sourdough Hot Cross Buns with Mango
Muesli
Carbs 61g Cals 364 Protein 11.1g Fibre 8.7g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; None so far
Nut Mix
Carbs 7.48g Cals 641 Protein 16.3g Fibre 5g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; None so far
OATS Gluten Free
Carbs 68g Cals 367 Protein 12g Fibre 7g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; Porridge / Overnight oats
OATS Rolled Oats
Carbs 56g Cals 365 Protein 14g Fibre 11g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; Porridge / Overnight oats
Pasta (Corn & Rice Fusilli GF)
Carbs 73g Cals 351 Protein 8.5g Fibre 3.4g
Portion size; 75g dry weight
Cooking information; cook in boiling water for 6-9 minutes.
Recipes; Anchovy Mushroom Pasta, Artichoke & Pasta Fritatta, Sunflower Mince Pasta
Pasta (White Fusilli & White Pennette)
Carbs 75g Cals 358 Protein 10.5g Fibre 2.6g
Portion size; 75g dry weight
Cooking information; cook in boiling water for 6-9 minutes.
Recipes; Anchovy Mushroom Pasta, Artichoke & Pasta Fritatta, Sunflower Mince Pasta
Pasta (Wholewheat Fusilli)
Carbs 70g Cals 364 Protein 11.5g Fibre 8g
Portion size; 75g dry weight
Cooking information; cook in boiling water for 6-9 minutes.
Recipes; Anchovy Mushroom Pasta, Artichoke & Pasta Fritatta, Sunflower Mince Pasta
Peanuts
Carbs 16.1g Cals 567 Protien25.8g Fibre 8.5g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; Peanut Butter
Pearl Barley
Carbs 77.75g Cals 326 Protein 9.15g Fibre 10.47g
Portion size; around 50g dry weight
Cooking information; Simmer for for 30 mins
Recipes; Pearl Barley Beetroot Risotto, Barley Bowl
Pine Kernels
Carbs 13g Cals 670 Protein 14g Fibre 4g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; None so far
Pistachios (roasted & salted)
Carbs Cals Protein Fibre - coming soon
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; None so far
Polenta
Carbs 79.6g Cals 371 Protein 8.8g Fibre 1.6g
Portion size; 50g dry weight
Cooking information; soaking not needed, put the polenta in a pan, add boiling water, stir continuously over a low heat with a wooden spoon for around 5 mins. Add more hot water if needed. Optional oil or butter can be added if desired.
Recipes; Chilli & Peanut Butter Cabbage with Polenta
Popping Corn
Carbs 73g Cals 375 Protein 11g Fibre 13g
Portion Size; 25g (un-popped)
Cooking information; Add oil and 3 kernels to a large pan, and put on a medium to high heat with the lid on. When the popcorn kernels pop add all the remaining popcorn kernels, and the lid, and take off the heat. Count to 30 seconds and shake the pan. Return to the heat and wait for most of the kernels to finish popping. Remove from the heat and add flavourings.
Recipes; Chocolate Peanut Butter Popcorn Bar
Poppy Seeds
Carbs 21g Cals 573 Protein 21g Fibre 10g
Portion Size; depends on recipe
Cooking information; not needed can be eaten raw.
Recipes; none yet
Pumpkin Seeds
Carbs 3.3g Cals 587 Protein 35g Fibre 7.8g
Cooking information; soaking and cooking not needed, can be eaten raw.
Recipes; Crackers, Granola, Porridge / Overnight oats
Puy (French) Lentils
Carbs 49g Cals 309 Protein 24g Fibre 8.9g
Portion size; 50g dry weight
Cooking information; Soaking not needed. Cook in boiling water for 30 mins or at direction of recipe being used.
Recipes; Moroccan Harrisa Chickpea Soup, Save the Sheep Shepherd’s Pie
Quinoa (White)
Carbs 55.2g Cals 356 Protein 13.5g Fibre 10.6g
Portion Size; 50g dry weight
Cooking information; Simmer for 15 mins
Recipes; Quinoa eggs with Dukkah, Quinoa Bowl with Fetamorphosis
Rice - Long Grain Brown & Short Grain Brown
Carbs 74g Cals 349 Protein 6.9g Fibre 4.9g (Nutrients are the same for both types)
Portion size; 50-75g dry weight
Cooking information; use twice as much water to rice. Low simmer 25 mins. Turn off heat leave covered for 5 mins.
Recipes; One Pot Rice, Tofu Katsu Curry
Rice - White Basmati
Carbs 80g Cals 354 Protein 7.4g Fibre 1.3g
Portion size; 50-75g dry weight
Cooking information; use twice as much water to rice, low simmer for 10 mins
Recipes; Sweet & Sour Tofu, Tofu Green Curry, Tofu Korma
Seed Mix (Sunflower, Sesame, Pumpkin, Linseed)
Carbs 20g Cals 563 Protein 23g Fibre 12g
Portion Size; 30g
Sesame Seeds
Carbs 23g Cals 573 Protein 18g Fibre 12g
Portion size; depends on recipe
Cooking information; not needed can be eaten raw
Soy Sauce
Carbs 6g Cals 62 Protein 9g Fibre 0g
Portion size; depends on recipe
Recipes; Tofu Scramble, Tofu Miso Aubergine
Spudos (Crisps)
Carbs 58g Cals 533 Protein 4g Fibre 8g (before adding flavours)
Portion size 30g
Sugar
Carbs 100g Cals 380 Protein 0g Fibre 0g
Recipes; Anzac Biscuits, Chocolate Chai Banana Bread, Chocolate Cola Cake and many other desserts!
Sunflower Mince
Carbs 11.9g Cals 323 Protein 53.8g Fibre 20.1g
Portion Size; 40-60g (dry weight)
Cooking information; can be soaked in hot water for 10 mins prior to using if desired or used as is. See our Producer Spotlight for more information.
Recipes; Sunflower Mince Pasta, Sunflower Mince Chilli, Chilli & peanut butter cabbage with polenta, Vegan Tacos
Sunflower Seeds
Carbs 18g Cals 570 Protein 26g Fibre 10g
Portion size; 30g
Cooking information; Can be eaten raw or cooked.
Recipes; Porridge / Overnight Oats
Walnuts
Carbs 3g Cals 688, Protein 15g Fibre 5g
Portion size; 30g
Cooking information; can be eaten raw
Recipes; Mini Coffee & Walnut cakes, Levantine Muhammara Dip, Chia seed porridge, Porridge / Overnight Oats, Buckwheat & Lentil Salad, Cinnamon Sultana & Oat Cookies,
White Wine Vinegar
Carbs 0.6g Cals 21 Protein 0g Fibre 0g
Portion size; depends on recipe
Recipes; None so far
Wild Rice
Carbs 76g Cals 343 Protein 12g Fibre 4g
Portion size; 75g
Cooking information; use twice as much water to rice. Low simmer 25 mins. Turn off heat leave covered for 5 mins. Works well mixed 50/50 with long grain brown rice. Cooking time is the same for both products.
Recipes; Tofu Katsu Curry
Yeast Flakes with B12
Carbs 19g Cals 349 Protein 47g Fibre 20g
Portion size; depends on recipe
Cooking; not needed can be eaten raw
Recipes; none yet
Vege Bears
Carbs 77g Cals 321 Protein 0g Fibre 0g
Portion size; 30g
Yoghurt (we remove the labels on purchase as these get reused)
Carbs 6.g Cals 63 Protein 3g Fibre 0.5g
Portion size; 3 tablespoons
Recipes; Simple Flat breads