Steamed basa

Also known as: Cá basa hấp · Fish & seafood · 200 g serving · 35 min total

Good choice

Phần cá basa hấp ~200 kcal/200g: đạm 22g, hấp; nước mắm 440mg natri, da 12g béo.

Lời khuyên: Bớt da, chấm mắm vừa. Rau luộc nhiều.

322 kcal per serving

Protein 31.3 g · Carbs 2.5 g · Fat 20.0 g · Fibre 0.4 g · Sugars 0.7 g · Sodium 828.2 mg

Where the calories come from

Protein31.28 g · 40%
Carbohydrate2.45 g · 3%
Fat20.02 g · 57%

Estimated, per 200 g serving.

Daily Value at a glance

Protein63 % % Daily Value

Fibre1 % % Daily Value

Sodium36 % % Daily Value

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

Nutrition — 200 g Estimated

Nutrient	Amount	% Daily Value
Energy	322.2 kcal	16%
Protein	31.3 g	63%
Carbohydrate	2.4 g	1%
of which net carbs (carbs minus fibre)	2.0 g	—
of which sugars	0.7 g	—
of which added sugars	0.3 g	1%
Fat	20.0 g	26%
of which saturated fat	3.9 g	20%
Fibre	0.4 g	1%
Sodium	828.2 mg	36%

Where the calories come from

Protein 39% · Carbohydrate 3% · Fat 56% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	7.0 µg RAE	1%
Vitamin C	2.0 mg	2%
Vitamin D	0.5 µg	3%
Vitamin E	2.3 mg	15%
Vitamin K	39.6 µg	33%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	4.5 mg	28%
Vitamin B6	0.3 mg	18%
Folate (B9)	30.2 µg	8%
Vitamin B12	4.7 µg	196%
Calcium	26.8 mg	2%
Iron	0.7 mg	4%
Magnesium	57.6 mg	14%
Phosphorus	416.0 mg	33%
Potassium	692.0 mg	15%
Zinc	1.1 mg	10%
Selenium	17.3 µg	31%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Iodine	1.7 µg	1%
Cholesterol	110.0 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 200 g serving — estimated.

Good

Health score

71 / 100 · Good

Formula: protective index 66 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 71, 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	161.1 kcal	8%
Protein	15.6 g	31%
Carbohydrate	1.2 g	0%
of which net carbs (carbs minus fibre)	1.0 g	—
of which sugars	0.3 g	—
of which added sugars	0.1 g	0%
Fat	10.0 g	13%
of which saturated fat	2.0 g	10%
Fibre	0.2 g	1%
Sodium	414.1 mg	18%

Where the calories come from

Protein 39% · Carbohydrate 3% · Fat 56% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	3.5 µg RAE	0%
Vitamin C	1.0 mg	1%
Vitamin D	0.2 µg	1%
Vitamin E	1.2 mg	8%
Vitamin K	19.8 µg	17%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	2.3 mg	14%
Vitamin B6	0.2 mg	12%
Folate (B9)	15.1 µg	4%
Vitamin B12	2.3 µg	96%
Calcium	13.4 mg	1%
Iron	0.4 mg	2%
Magnesium	28.8 mg	7%
Phosphorus	208.0 mg	17%
Potassium	346.0 mg	7%
Zinc	0.5 mg	5%
Selenium	8.7 µg	16%
Iodine	0.8 µg	1%
Cholesterol	55.0 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 basa — 166 g
Hành lá — 10 g
Gừng — 8 g
Nước mắm — 8 g
Dầu/mỡ — 8 g

How it is made

steam · Prep 20 min · Cook 15 min

Hấp 100°C.

Good to know

What is good

Đạm 22g, hấp
Ít bột, kcal 200

Watch out for

Da mỡ 12g béo
Natri 440mg

Healthier swaps

Portion sizes

Serving — 200 g
Serving — 100 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