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PortionOr type the gramsMeal

Braised monkfish

Also known as: Cá chài kho · Stews & curries · 150 g serving · 25 min total

Enjoy in moderation

Cá chài kho 150g ~134 kcal; đạm 26g.

Lời khuyên: Kho mặn. Khác cá bơn.

151 kcal per serving

Protein 30.4 g · Carbs 3.1 g · Fat 1.2 g · Fibre 0.3 g · Sugars 2.4 g · Sodium 1,043.6 mg

Where the calories come from

Protein30.35 g · 84%
Carbohydrate3.08 g · 9%
Fat1.15 g · 7%

Estimated, per 150 g serving.

Daily Value at a glance

Protein61 % % Daily Value

Fibre1 % % Daily Value

Sodium45 % % 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	150.9 kcal	8%
Protein	30.3 g	61%
Carbohydrate	3.1 g	1%
of which net carbs (carbs minus fibre)	2.8 g	—
of which sugars	2.4 g	—
of which added sugars	2.4 g	5%
Fat	1.2 g	2%
of which saturated fat	0.2 g	1%
Fibre	0.3 g	1%
Sodium	1,043.6 mg	45%

Where the calories come from

Protein 80% · Carbohydrate 8% · Fat 7% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	18.9 µg RAE	2%
Vitamin C	1.4 mg	2%
Vitamin D	1.6 µg	8%
Vitamin E	1.1 mg	7%
Vitamin K	1.8 µg	2%
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)	16.7 µg	4%
Vitamin B12	1.4 µg	58%
Calcium	27.8 mg	2%
Iron	0.8 mg	4%
Magnesium	77.3 mg	18%
Phosphorus	181.5 mg	15%
Potassium	364.5 mg	8%
Zinc	0.8 mg	7%
Selenium	49.9 µg	91%
Copper	0.1 mg	11%
Manganese	0.2 mg	9%
Iodine	2.5 µg	2%
Cholesterol	71.6 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

47 / 100 · Fair

Formula: protective index 42 + NOVA 1 adjustment (+5) + overall level (watch → +0) = 47, 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	100.6 kcal	5%
Protein	20.2 g	40%
Carbohydrate	2.1 g	1%
of which net carbs (carbs minus fibre)	1.9 g	—
of which sugars	1.6 g	—
of which added sugars	1.6 g	3%
Fat	0.8 g	1%
of which saturated fat	0.2 g	1%
Fibre	0.2 g	1%
Sodium	695.7 mg	30%

Where the calories come from

Protein 80% · Carbohydrate 8% · Fat 7% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	12.6 µg RAE	1%
Vitamin C	0.9 mg	1%
Vitamin D	1.0 µg	5%
Vitamin E	0.7 mg	5%
Vitamin K	1.2 µg	1%
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)	11.1 µg	3%
Vitamin B12	0.9 µg	38%
Calcium	18.5 mg	1%
Iron	0.6 mg	3%
Magnesium	51.5 mg	12%
Phosphorus	121.0 mg	10%
Potassium	243.0 mg	5%
Zinc	0.5 mg	5%
Selenium	33.3 µg	61%
Manganese	0.1 mg	4%
Iodine	1.7 µg	1%
Cholesterol	47.7 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 chài — 130 g
Tiêu — 1 g
Nước mắm — 12 g
Đường — 2 g

How it is made

braise · Prep 10 min · Cook 15 min

Cá chài (Lophius) kho tiêu. Khác cá bơn, cá lưỡi trâu và cá thờn bơn.

Good to know

What is good

Đạm 26g
Béo chỉ 2g

Watch out for

Natri 500mg

Healthier swaps

Portion sizes

Serving — 150 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

151 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 35 min35 min

Running (steady run, 8 MET)≈ 15 min15 min

Cycling (moderate pace, 6 MET)≈ 21 min21 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 2026-09-26 · Verified by rule-engine-v2 · Basis: estimated-serve

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