Jamaican ackee and saltfish

Also known as: Ackee and saltfish · Fish & seafood · 250 g serving · 27 min total

Be careful

Đĩa ackee–cá muối giàu đạm nhưng natri rất cao (980mg) và purin cao.

Lời khuyên: Tráng cá muối trước khi xào, ăn kèm chuối luộc thay bánh mì chiên, uống thêm 1 ly nước.

464 kcal per serving

Protein 26.7 g · Carbs 5.1 g · Fat 37.4 g · Fibre 3.4 g · Sugars 2.2 g · Sodium 3,176.6 mg

Where the calories come from

Protein26.67 g · 23%
Carbohydrate5.06 g · 4%
Fat37.35 g · 73%

Estimated, per 250 g serving.

Daily Value at a glance

Protein53 % % Daily Value

Fibre12 % % Daily Value

Sodium138 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 250 g Estimated

Nutrient	Amount	% Daily Value
Energy	463.8 kcal	23%
Protein	26.7 g	53%
Carbohydrate	5.1 g	2%
of which net carbs (carbs minus fibre)	1.7 g	—
of which sugars	2.2 g	—
of which added sugars	0.0 g	0%
Fat	37.4 g	48%
of which saturated fat	4.1 g	21%
Fibre	3.4 g	12%
Sodium	3,176.5 mg	138%

Where the calories come from

Protein 23% · Carbohydrate 4% · Fat 73% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin C	39.8 mg	44%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.4 mg	31%
Niacin (B3)	17.3 mg	108%
Folate (B9)	59.5 µg	15%
Calcium	229.0 mg	18%
Iron	4.6 mg	26%
Potassium	820.0 mg	17%
Zinc	3.1 mg	28%
Cholesterol	68.0 mg	—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 250 g serving — estimated.

Fair

Health score

44 / 100 · Fair

Formula: protective index 54 + NOVA 3 adjustment (-5) + overall level (caution → -5) = 44, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	185.5 kcal	9%
Protein	10.7 g	21%
Carbohydrate	2.0 g	1%
of which net carbs (carbs minus fibre)	0.6 g	—
of which sugars	0.9 g	—
of which added sugars	0.0 g	0%
Fat	14.9 g	19%
of which saturated fat	1.6 g	8%
Fibre	1.4 g	5%
Sodium	1,270.6 mg	55%

Where the calories come from

Protein 23% · Carbohydrate 4% · Fat 72% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin C	15.9 mg	18%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	6.9 mg	43%
Folate (B9)	23.8 µg	6%
Calcium	91.6 mg	7%
Iron	1.8 mg	10%
Potassium	328.0 mg	7%
Zinc	1.2 mg	11%
Cholesterol	27.2 mg	—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

Allergens

Ingredients

Cá muối — 80 g
Ackee — 98 g
Hành — 29 g
Cà chua — 24 g
Dầu/mỡ — 15 g
Ớt — 4 g

How it is made

pan-fry · Prep 15 min · Cook 12 min

Good to know

What is good

Đạm 22g — no và phục hồi cơ
GI thấp

Watch out for

Natri gần 1g/khẩu phần
Purin cao — thận trọng với gout

Healthier swaps

Portion sizes

Serving — 250 g
Serving — 125 g

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve