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South African bobotie
Enjoy in moderationBobotie thịt bằm–trứng–sữa: đạm 22g, bão hòa 8g, đường 8g.
Lời khuyên: Đĩa vừa, salad, hạn chế chutney ngọt.
565 kcal per serving
Where the calories come from
- Protein34.4 g · 25%
- Carbohydrate52.69 g · 38%
- Fat23.28 g · 38%
Estimated, per 280 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 280 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 564.5 kcal | 28% |
| Protein | 34.4 g | 69% |
| Carbohydrate | 52.7 g | 19% |
| of which net carbs (carbs minus fibre) | 49.5 g | — |
| of which sugars | 8.2 g | — |
| of which added sugars | 5.4 g | 11% |
| Fat | 23.3 g | 30% |
| of which saturated fat | 5.3 g | 27% |
| Fibre | 3.2 g | 11% |
| Sodium | 1,367.8 mg | 59% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 80.4 µg RAE | 9% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 21.6 µg | 18% |
| Thiamin (B1) | 0.4 mg | 33% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin (B3) | 5.8 mg | 36% |
| Vitamin B6 | 0.4 mg | 24% |
| Folate (B9) | 59.9 µg | 15% |
| Vitamin B12 | 1.7 µg | 71% |
| Calcium | 124.0 mg | 10% |
| Iron | 3.7 mg | 21% |
| Magnesium | 47.9 mg | 11% |
| Phosphorus | 319.2 mg | 26% |
| Potassium | 414.4 mg | 9% |
| Zinc | 4.6 mg | 42% |
| Selenium | 58.8 µg | 107% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.6 mg | 26% |
| Iodine | 93.0 µg | 62% |
| Cholesterol | 248.9 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 280 g serving — estimated.
Health score
48 / 100 · Fair
Formula: protective index 53 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 48, 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 | 201.6 kcal | 10% |
| Protein | 12.3 g | 25% |
| Carbohydrate | 18.8 g | 7% |
| of which net carbs (carbs minus fibre) | 17.6 g | — |
| of which sugars | 2.9 g | — |
| of which added sugars | 1.9 g | 4% |
| Fat | 8.3 g | 11% |
| of which saturated fat | 1.9 g | 10% |
| Fibre | 1.2 g | 4% |
| Sodium | 488.5 mg | 21% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 28.7 µg RAE | 3% |
| Vitamin C | 0.9 mg | 1% |
| Vitamin E | 0.7 mg | 5% |
| Vitamin K | 7.7 µg | 6% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 2.1 mg | 13% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 21.4 µg | 5% |
| Vitamin B12 | 0.6 µg | 25% |
| Calcium | 44.3 mg | 3% |
| Iron | 1.3 mg | 7% |
| Magnesium | 17.1 mg | 4% |
| Phosphorus | 114.0 mg | 9% |
| Potassium | 148.0 mg | 3% |
| Zinc | 1.7 mg | 15% |
| Selenium | 21.0 µg | 38% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
| Iodine | 33.2 µg | 22% |
| Cholesterol | 88.9 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
- Bánh mì — 96 g
- Trứng — 54 g
- Hành — 46 g
- Thịt bò nạc — 62 g
- Dầu/mỡ — 11 g
- Muối — 2 g
- Nước dùng bò — 8 g
How it is made
Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).
Good to know
What is good
- Đạm 22g, xơ 3g
- No
Watch out for
- Bão hòa 8g, đường 8g
- Natri 680mg
Healthier swaps
Portion sizes
- Small bowl — 182 g
- Serving — 280 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