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PortionOr type the gramsMeal

Braised pompano

Also known as: Cá chim kho · Stews & curries · 200 g serving · 30 min total

Enjoy in moderation

Cá chim kho 200g ~218 kcal; đạm 24g, béo 11g.

Lời khuyên: Kho mặn, ăn vừa. Khác cá chim hấp và cá kèo um.

232 kcal per serving

Protein 33.1 g · Carbs 7.3 g · Fat 7.3 g · Fibre 0.4 g · Sugars 4.7 g · Sodium 1,052.7 mg

Where the calories come from

Protein33.07 g · 58%
Carbohydrate7.33 g · 13%
Fat7.28 g · 29%

Estimated, per 200 g serving.

Daily Value at a glance

Protein66 % % Daily Value

Fibre1 % % Daily Value

Sodium46 % % 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	232.4 kcal	12%
Protein	33.1 g	66%
Carbohydrate	7.3 g	3%
of which net carbs (carbs minus fibre)	6.9 g	—
of which sugars	4.7 g	—
of which added sugars	4.4 g	9%
Fat	7.3 g	9%
of which saturated fat	1.2 g	6%
Fibre	0.4 g	1%
Sodium	1,052.8 mg	46%

Where the calories come from

Protein 57% · Carbohydrate 13% · Fat 28% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	21.8 µg RAE	2%
Vitamin C	6.7 mg	7%
Vitamin D	1.7 µg	9%
Vitamin E	1.7 mg	11%
Vitamin K	13.3 µg	11%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	3.9 mg	24%
Vitamin B6	0.5 mg	29%
Folate (B9)	18.2 µg	5%
Vitamin B12	1.5 µg	63%
Calcium	40.4 mg	3%
Iron	1.0 mg	6%
Magnesium	83.8 mg	20%
Phosphorus	206.0 mg	16%
Potassium	424.0 mg	9%
Zinc	0.9 mg	8%
Selenium	54.8 µg	100%
Copper	0.1 mg	11%
Manganese	0.3 mg	13%
Iodine	2.5 µg	2%
Cholesterol	77.0 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.

Fair

Health score

46 / 100 · Fair

Formula: protective index 46 + NOVA 2 adjustment (+0) + overall level (watch → +0) = 46, 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	116.2 kcal	6%
Protein	16.5 g	33%
Carbohydrate	3.7 g	1%
of which net carbs (carbs minus fibre)	3.5 g	—
of which sugars	2.3 g	—
of which added sugars	2.2 g	4%
Fat	3.6 g	5%
of which saturated fat	0.6 g	3%
Fibre	0.2 g	1%
Sodium	526.4 mg	23%

Where the calories come from

Protein 57% · Carbohydrate 13% · Fat 28% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	10.9 µg RAE	1%
Vitamin C	3.4 mg	4%
Vitamin D	0.8 µg	4%
Vitamin E	0.8 mg	5%
Vitamin K	6.7 µg	6%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	2.0 mg	13%
Vitamin B6	0.3 mg	18%
Folate (B9)	9.1 µg	2%
Vitamin B12	0.8 µg	33%
Calcium	20.2 mg	2%
Iron	0.5 mg	3%
Magnesium	41.9 mg	10%
Phosphorus	103.0 mg	8%
Potassium	212.0 mg	5%
Zinc	0.5 mg	5%
Selenium	27.4 µg	50%
Manganese	0.1 mg	4%
Iodine	1.3 µg	1%
Cholesterol	38.5 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 chim — 140 g
Nước mắm — 12 g
Tiêu — 1 g
Đường thắng — 4 g
Tỏi — 6 g
Dầu — 6 g
Ớt — 3 g

How it is made

braise · Prep 10 min · Cook 20 min

Cá chim kho tiêu. Khác cá chim hấp, cá chim nướng và cá kèo um.

Good to know

What is good

Đạm 24g
Ít bột

Watch out for

Natri 640mg

Healthier swaps

Portion sizes

Small bowl — 130 g
Serving — 200 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

232 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 54 min54 min

Running (steady run, 8 MET)≈ 24 min24 min

Cycling (moderate pace, 6 MET)≈ 32 min32 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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