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PortionOr type the gramsMeal

Steamed pangasius

Also known as: Cá bông lau hấp · Fish & seafood · 220 g serving · 28 min total

Good choice

Cá bông lau hấp 220g ~210 kcal; đạm 26g, natri 360mg.

Lời khuyên: Chấm nhẹ. Khác cá bông lau kho, cá bông lau nướng và canh chua cá bông lau.

354 kcal per serving

Protein 32.3 g · Carbs 4.4 g · Fat 22.4 g · Fibre 0.7 g · Sugars 1.1 g · Sodium 834.7 mg

Where the calories come from

Protein32.27 g · 37%
Carbohydrate4.37 g · 5%
Fat22.38 g · 58%

Estimated, per 220 g serving.

Daily Value at a glance

Protein65 % % Daily Value

Fibre3 % % Daily Value

Sodium36 % % Daily Value

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

Nutrition — 220 g Estimated

Nutrient	Amount	% Daily Value
Energy	354.2 kcal	18%
Protein	32.3 g	65%
Carbohydrate	4.4 g	2%
of which net carbs (carbs minus fibre)	3.7 g	—
of which sugars	1.1 g	—
of which added sugars	0.3 g	1%
Fat	22.4 g	29%
of which saturated fat	4.3 g	22%
Fibre	0.7 g	3%
Sodium	834.7 mg	36%

Where the calories come from

Protein 36% · Carbohydrate 5% · Fat 57% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	9.9 µg RAE	1%
Vitamin C	7.5 mg	8%
Vitamin D	0.5 µg	3%
Vitamin E	2.6 mg	17%
Vitamin K	48.2 µg	40%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	4.8 mg	30%
Vitamin B6	0.4 mg	24%
Folate (B9)	33.2 µg	8%
Vitamin B12	4.8 µg	200%
Calcium	30.6 mg	2%
Iron	0.9 mg	5%
Magnesium	63.4 mg	15%
Phosphorus	431.2 mg	34%
Potassium	759.0 mg	16%
Zinc	1.1 mg	10%
Selenium	17.8 µg	32%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Iodine	1.7 µg	1%
Cholesterol	112.0 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 220 g serving — estimated.

Good

Health score

73 / 100 · Good

Formula: protective index 68 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 73, 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	161.0 kcal	8%
Protein	14.7 g	29%
Carbohydrate	2.0 g	1%
of which net carbs (carbs minus fibre)	1.7 g	—
of which sugars	0.5 g	—
of which added sugars	0.1 g	0%
Fat	10.2 g	13%
of which saturated fat	2.0 g	10%
Fibre	0.3 g	1%
Sodium	379.4 mg	16%

Where the calories come from

Protein 37% · Carbohydrate 5% · Fat 57% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	4.5 µg RAE	1%
Vitamin C	3.4 mg	4%
Vitamin D	0.2 µg	1%
Vitamin E	1.2 mg	8%
Vitamin K	21.9 µg	18%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	2.2 mg	14%
Vitamin B6	0.2 mg	12%
Folate (B9)	15.1 µg	4%
Vitamin B12	2.2 µg	92%
Calcium	13.9 mg	1%
Iron	0.4 mg	2%
Magnesium	28.8 mg	7%
Phosphorus	196.0 mg	16%
Potassium	345.0 mg	7%
Zinc	0.5 mg	5%
Selenium	8.1 µg	15%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Iodine	0.8 µg	1%
Cholesterol	50.9 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

Cá bông lau — 170 g
Gừng — 16 g
Hành lá — 12 g
Nước mắm — 8 g
Dầu nóng — 10 g
Ớt — 4 g

How it is made

steam · Prep 12 min · Cook 16 min

Hấp cá bông lau gừng hành. Khác cá bông lau kho, cá bông lau nướng.

Good to know

What is good

Đạm 26g, hấp
Natri thấp hơn kho

Watch out for

Purin cao
Da béo

Healthier swaps

Portion sizes

Small bowl — 110 g
Bowl — 220 g

How long to burn this off

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

Portion

354 kcal per 220 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 23 min83 min

Running (steady run, 8 MET)≈ 36 min36 min

Cycling (moderate pace, 6 MET)≈ 48 min48 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 2026-09-20 · Verified by rule-engine-v2 · Basis: estimated-serve

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