Grilled branzino

Also known as: Cá branzino · Fish & seafood · 150 g serving · 40 min total

Good choice

Cá branzino nướng: đạm 24g, ít béo, NOVA 2 — lựa chọn cá tốt.

Lời khuyên: Nướng/hấp, chanh, hạn chế muối; người gout ăn thưa.

202 kcal per serving

Protein 32.4 g · Carbs 0.0 g · Fat 7.2 g · Fibre 0.0 g · Sugars 0.0 g · Sodium 886.8 mg

Where the calories come from

Protein32.38 g · 67%
Carbohydrate0 g · 0%
Fat7.22 g · 33%

Estimated, per 150 g serving.

Daily Value at a glance

Protein65 % % Daily Value

Fibre0 % % Daily Value

Sodium39 % % Daily Value

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

Nutrition — 150 g Estimated

Nutrient	Amount	% Daily Value
Energy	202.2 kcal	10%
Protein	32.4 g	65%
Carbohydrate	0.0 g	0%
of which net carbs (carbs minus fibre)	0.0 g	—
of which sugars	0.0 g	—
of which added sugars	0.0 g	0%
Fat	7.2 g	9%
of which saturated fat	1.2 g	6%
Fibre	0.0 g	0%
Sodium	886.8 mg	39%

Where the calories come from

Protein 64% · Carbohydrate 0% · Fat 32% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	20.0 µg RAE	2%
Vitamin C	1.4 mg	2%
Vitamin D	1.7 µg	9%
Vitamin E	1.6 mg	11%
Vitamin K	11.2 µg	9%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	3.6 mg	23%
Vitamin B6	0.4 mg	24%
Folate (B9)	11.4 µg	3%
Vitamin B12	1.5 µg	63%
Calcium	20.4 mg	2%
Iron	0.7 mg	4%
Magnesium	59.7 mg	14%
Phosphorus	196.5 mg	16%
Potassium	346.5 mg	7%
Zinc	0.8 mg	7%
Selenium	53.4 µg	97%
Copper	0.1 mg	11%
Iodine	60.0 µg	40%
Cholesterol	78.2 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.

Top vitamins & minerals

% Daily Value per 150 g serving — estimated.

Fair

Health score

59 / 100 · Fair

Formula: protective index 54 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 59, 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	134.8 kcal	7%
Protein	21.6 g	43%
Carbohydrate	0.0 g	0%
of which net carbs (carbs minus fibre)	0.0 g	—
of which sugars	0.0 g	—
of which added sugars	0.0 g	0%
Fat	4.8 g	6%
of which saturated fat	0.8 g	4%
Fibre	0.0 g	0%
Sodium	591.2 mg	26%

Where the calories come from

Protein 64% · Carbohydrate 0% · Fat 32% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	13.3 µg RAE	1%
Vitamin C	0.9 mg	1%
Vitamin D	1.1 µg	6%
Vitamin E	1.1 mg	7%
Vitamin K	7.5 µg	6%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	2.4 mg	15%
Vitamin B6	0.3 mg	18%
Folate (B9)	7.6 µg	2%
Vitamin B12	1.0 µg	42%
Calcium	13.6 mg	1%
Iron	0.5 mg	3%
Magnesium	39.8 mg	9%
Phosphorus	131.0 mg	10%
Potassium	231.0 mg	5%
Zinc	0.6 mg	5%
Selenium	35.6 µg	65%
Iodine	40.0 µg	27%
Cholesterol	52.1 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 chẽm — 142 g
Muối — 2 g
Dầu/mỡ — 6 g

How it is made

grill · Prep 20 min · Cook 20 min

Nướng 180–260°C — cháy bề mặt tạo compound khói.

Good to know

What is good

Đạm 24g, 8g béo
NOVA 2, 0 đường

Watch out for

Purin cao
Natri ướp 180mg

Healthier swaps

Portion sizes

Serving — 150 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