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Appam
Enjoy in moderationAppam gạo lên men: nhẹ, nhưng GI cao.
Lời khuyên: 1–2 cái với cà ri đậu/cá, không chấm nước cốt dừa ngọt.
245 kcal per serving
Where the calories come from
- Protein4.03 g · 7%
- Carbohydrate44.34 g · 72%
- Fat5.92 g · 22%
Estimated, per 80 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 80 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 245.4 kcal | 12% |
| Protein | 4.0 g | 8% |
| Carbohydrate | 44.3 g | 16% |
| of which net carbs (carbs minus fibre) | 44.3 g | — |
| of which sugars | 0.0 g | — |
| of which added sugars | 6.0 g | 12% |
| Fat | 5.9 g | 8% |
| of which saturated fat | 4.7 g | 24% |
| Fibre | 0.0 g | 0% |
| Sodium | 780.2 mg | 34% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin C | 0.2 mg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Thiamin (B1) | 0.3 mg | 25% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 2.2 mg | 14% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 52.0 µg | 13% |
| Calcium | 10.1 mg | 1% |
| Iron | 1.0 mg | 6% |
| Magnesium | 28.2 mg | 7% |
| Phosphorus | 80.8 mg | 6% |
| Potassium | 107.2 mg | 2% |
| Zinc | 0.7 mg | 6% |
| Selenium | 8.6 µg | 16% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.7 mg | 30% |
| Iodine | 60.0 µg | 40% |
% 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 80 g serving — estimated.
Health score
44 / 100 · Fair
Formula: protective index 49 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 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: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.
Nutrition — 100 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 306.7 kcal | 15% |
| Protein | 5.0 g | 10% |
| Carbohydrate | 55.4 g | 20% |
| of which net carbs (carbs minus fibre) | 55.4 g | — |
| of which sugars | 0.0 g | — |
| of which added sugars | 7.6 g | 15% |
| Fat | 7.4 g | 9% |
| of which saturated fat | 5.9 g | 30% |
| Fibre | 0.0 g | 0% |
| Sodium | 975.2 mg | 42% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin C | 0.3 mg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Thiamin (B1) | 0.4 mg | 33% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 2.7 mg | 17% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 65.0 µg | 16% |
| Calcium | 12.6 mg | 1% |
| Iron | 1.3 mg | 7% |
| Magnesium | 35.2 mg | 8% |
| Phosphorus | 101.0 mg | 8% |
| Potassium | 134.0 mg | 3% |
| Zinc | 0.8 mg | 7% |
| Selenium | 10.8 µg | 20% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.9 mg | 39% |
| Iodine | 75.0 µg | 50% |
% 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
Ingredients
- Bột gạo — 46 g
- Cốt dừa — 24 g
- Đường — 6 g
- Muối — 2 g
- Men — 2 g
How it is made
Good to know
What is good
- Lên men — dễ tiêu hơn gạo thường
- Ít béo
Watch out for
- GI cao 26g carb/80g
- Đạm thấp
Healthier swaps
Portion sizes
- Serving — 80 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