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Garlic stir-fried cauliflower
Good choiceDĩa bông cải xào tỏi ~90 kcal/180g: vitC 42mg, xơ 3.5g, natri 320mg.
Lời khuyên: Ít dầu. Đừng xào nát. Cơm vừa.
153 kcal per serving
Where the calories come from
- Protein3.56 g · 9%
- Carbohydrate8.75 g · 21%
- Fat12.72 g · 70%
Estimated, per 180 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 180 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 153.4 kcal | 8% |
| Protein | 3.6 g | 7% |
| Carbohydrate | 8.7 g | 3% |
| of which net carbs (carbs minus fibre) | 5.0 g | — |
| of which sugars | 3.5 g | — |
| of which added sugars | 0.2 g | 0% |
| Fat | 12.7 g | 16% |
| of which saturated fat | 2.0 g | 10% |
| Fibre | 3.7 g | 13% |
| Sodium | 495.5 mg | 22% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 3.8 µg RAE | 0% |
| Vitamin C | 69.7 mg | 77% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 51.5 µg | 43% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.8 mg | 5% |
| Vitamin B6 | 0.4 mg | 24% |
| Folate (B9) | 72.2 µg | 18% |
| Calcium | 40.7 mg | 3% |
| Iron | 0.7 mg | 4% |
| Magnesium | 26.5 mg | 6% |
| Phosphorus | 59.8 mg | 5% |
| Potassium | 268.2 mg | 6% |
| Zinc | 0.4 mg | 4% |
| Selenium | 2.3 µg | 4% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.3 mg | 13% |
| Iodine | 1.3 µg | 1% |
% 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 180 g serving — estimated.
Health score
56 / 100 · Fair
Formula: protective index 56 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 56, 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 | 85.2 kcal | 4% |
| Protein | 2.0 g | 4% |
| Carbohydrate | 4.9 g | 2% |
| of which net carbs (carbs minus fibre) | 2.8 g | — |
| of which sugars | 2.0 g | — |
| of which added sugars | 0.1 g | 0% |
| Fat | 7.1 g | 9% |
| of which saturated fat | 1.1 g | 6% |
| Fibre | 2.1 g | 8% |
| Sodium | 275.3 mg | 12% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 2.1 µg RAE | 0% |
| Vitamin C | 38.7 mg | 43% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 28.6 µg | 24% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.5 mg | 3% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 40.1 µg | 10% |
| Calcium | 22.6 mg | 2% |
| Iron | 0.4 mg | 2% |
| Magnesium | 14.7 mg | 3% |
| Phosphorus | 33.2 mg | 3% |
| Potassium | 149.0 mg | 3% |
| Zinc | 0.2 mg | 2% |
| Selenium | 1.3 µg | 2% |
| Manganese | 0.2 mg | 9% |
| Iodine | 0.7 µg | 0% |
% 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
- Bông cải trắng — 152 g
- Tỏi — 6 g
- Dầu/mỡ — 12 g
- Nước mắm — 6 g
- Hành lá — 4 g
How it is made
Good to know
What is good
- VitC 42mg, xơ 3.5g
- Kcal 90
Watch out for
- Dầu xào
- Đạm 4g
Healthier swaps
Portion sizes
- Small bowl — 99 g
- Serving — 180 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