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Steamed eel-catfish

Also known as: Cá ngát hấp · Fish & seafood · 200 g serving · 26 min total

Good choice

Cá ngát hấp 200g ~200 kcal; đạm 24g, natri 340mg.

Lời khuyên: Chấm nhẹ. Khác cá ngát kho, cá ngát nướng và cá ngát chiên.

217 kcal per serving

Protein 14.8 g · Carbs 4.4 g · Fat 15.6 g · Fibre 0.7 g · Sugars 1.1 g · Sodium 721.6 mg

Where the calories come from

Protein14.79 g · 27%
Carbohydrate4.37 g · 8%
Fat15.55 g · 65%

Estimated, per 200 g serving.

Daily Value at a glance

Protein30 % % Daily Value

Fibre3 % % Daily Value

Sodium31 % % 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	217.4 kcal	11%
Protein	14.8 g	30%
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	15.6 g	20%
of which saturated fat	2.8 g	14%
Fibre	0.7 g	3%
Sodium	721.6 mg	31%

Where the calories come from

Protein 27% · Carbohydrate 8% · Fat 65% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	9.0 µg RAE	1%
Vitamin C	7.5 mg	8%
Vitamin D	0.2 µg	1%
Vitamin E	1.7 mg	11%
Vitamin K	45.8 µg	38%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	2.3 mg	14%
Vitamin B6	0.2 mg	12%
Folate (B9)	21.8 µg	5%
Vitamin B12	2.1 µg	88%
Calcium	22.0 mg	2%
Iron	0.6 mg	3%
Magnesium	41.6 mg	10%
Phosphorus	197.0 mg	16%
Potassium	410.0 mg	9%
Zinc	0.6 mg	5%
Selenium	8.4 µg	15%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Iodine	1.7 µg	1%
Cholesterol	49.6 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 200 g serving — estimated.

Fair

Health score

53 / 100 · Fair

Formula: protective index 48 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 53, 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	108.7 kcal	5%
Protein	7.4 g	15%
Carbohydrate	2.2 g	1%
of which net carbs (carbs minus fibre)	1.8 g	—
of which sugars	0.5 g	—
of which added sugars	0.1 g	0%
Fat	7.8 g	10%
of which saturated fat	1.4 g	7%
Fibre	0.4 g	1%
Sodium	360.8 mg	16%

Where the calories come from

Protein 27% · Carbohydrate 8% · Fat 65% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	4.5 µg RAE	1%
Vitamin C	3.8 mg	4%
Vitamin D	0.1 µg	1%
Vitamin E	0.8 mg	5%
Vitamin K	22.9 µg	19%
Niacin (B3)	1.2 mg	8%
Vitamin B6	0.1 mg	6%
Folate (B9)	10.9 µg	3%
Vitamin B12	1.1 µg	46%
Calcium	11.0 mg	1%
Iron	0.3 mg	2%
Magnesium	20.8 mg	5%
Phosphorus	98.5 mg	8%
Potassium	205.0 mg	4%
Zinc	0.3 mg	3%
Selenium	4.2 µg	8%
Iodine	0.8 µg	1%
Cholesterol	24.8 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 ngát — 150 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 14 min

Hấp cá ngát gừng hành. Khác cá ngát kho, cá ngát nướng, cá ngát chiên.

Good to know

What is good

Đạm 24g, hấp
Ít dầu hơn chiên

Watch out for

Purin cao
Xương

Healthier swaps

Portion sizes

Serving — 200 g
Serving — 100 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

217 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 51 min51 min

Running (steady run, 8 MET)≈ 22 min22 min

Cycling (moderate pace, 6 MET)≈ 30 min30 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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