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Ripe mangrove apple

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Ripe mangrove apple

Also known as: Bần chín · Desserts, sweets & fruit · 100 g serving · 3 min total

Enjoy in moderation

Bần chín 100g ~60 kcal; đường 8g.

Lời khuyên: Trái chua. Ăn vừa.

52 kcal per serving

Protein 0.3 g · Carbs 13.8 g · Fat 0.2 g · Fibre 2.4 g · Sugars 10.4 g · Sodium 1.0 mg

Where the calories come from

Where the calories come fromCalories: 2% protein, 96% carbohydrate, 3% fat. 52 kcal total.52kcal / serving
  • Protein0.26 g · 2%
  • Carbohydrate13.8 g · 96%
  • Fat0.17 g · 3%

Estimated, per 100 g serving.

Daily Value at a glance

Protein1 % % Daily Value
Fibre9 % % Daily Value
Sodium0 % % Daily Value

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

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy52.0 kcal3%
Protein0.3 g1%
Carbohydrate13.8 g5%
of which net carbs (carbs minus fibre)11.4 g—
of which sugars10.4 g—
of which added sugars0.0 g0%
Fat0.2 g0%
of which saturated fat0.0 g0%
Fibre2.4 g9%
Sodium1.0 mg0%
Where the calories come from
Protein 2% · Carbohydrate 106% · Fat 3% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A3.0 µg RAE0%
Vitamin C4.6 mg5%
Vitamin E0.2 mg1%
Vitamin K2.2 µg2%
Niacin (B3)0.1 mg1%
Folate (B9)3.0 µg1%
Calcium6.0 mg0%
Iron0.1 mg1%
Magnesium5.0 mg1%
Phosphorus11.0 mg1%
Potassium107.0 mg2%

% 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 100 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin C: 5 %; Vitamin K: 2 %; Potassium: 2 %; Vitamin E: 1 %; Niacin (B3): 1 %; Folate (B9): 1 %Vitamin C5 %Vitamin K2 %Potassium2 %Vitamin E1 %Niacin (B3)1 %Folate (B9)1 %
Health scoreHealth score 74 out of 100, rated Good.74/ 100
Good

Health score

74 / 100 · Good

Formula: protective index 69 + NOVA 1 adjustment (+5) + overall level (watch → +0) = 74, 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: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy52.0 kcal3%
Protein0.3 g1%
Carbohydrate13.8 g5%
of which net carbs (carbs minus fibre)11.4 g—
of which sugars10.4 g—
of which added sugars0.0 g0%
Fat0.2 g0%
of which saturated fat0.0 g0%
Fibre2.4 g9%
Sodium1.0 mg0%
Where the calories come from
Protein 2% · Carbohydrate 106% · Fat 3% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A3.0 µg RAE0%
Vitamin C4.6 mg5%
Vitamin E0.2 mg1%
Vitamin K2.2 µg2%
Niacin (B3)0.1 mg1%
Folate (B9)3.0 µg1%
Calcium6.0 mg0%
Iron0.1 mg1%
Magnesium5.0 mg1%
Phosphorus11.0 mg1%
Potassium107.0 mg2%

% 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

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium

Ingredients

  • Quả bần chín — 100 g

How it is made

raw · Prep 3 min

Quả bần (Sonneratia caseolaris) chín ăn tươi. Khác sấu, cóc, khế và nước ép trái.

Good to know

What is good

  • Chất xơ 2.5g
  • Ít natri

Watch out for

  • Đường 8g
  • Vị chua

Healthier swaps

Portion sizes

  • Piece — 100 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

52 kcal per 100 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 12 min12 min
Running (steady run, 8 MET)≈ 5 min5 min
Cycling (moderate pace, 6 MET)≈ 7 min7 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

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

Data source: in-house-lab · Last updated 2026-09-26 · Verified by rule-engine-v2 · Basis: estimated-serve

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