Steamed tuna

Also known as: Cá ngừ hấp · Fish & seafood · 180 g serving · 35 min total

Good choice

Phần cá ngừ hấp ~200 kcal/180g: đạm 28g, hấp; nước mắm 420mg natri.

Lời khuyên: Chấm mắm vừa. Rau luộc nhiều. Không nhúng bơ.

203 kcal per serving

Protein 29.6 g · Carbs 2.2 g · Fat 8.7 g · Fibre 0.4 g · Sugars 0.6 g · Sodium 936.6 mg

Where the calories come from

Protein29.64 g · 58%
Carbohydrate2.2 g · 4%
Fat8.71 g · 38%

Estimated, per 180 g serving.

Daily Value at a glance

Protein59 % % Daily Value

Fibre1 % % Daily Value

Sodium41 % % Daily Value

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

Nutrition — 180 g Estimated

Nutrient	Amount	% Daily Value
Energy	203.2 kcal	10%
Protein	29.6 g	59%
Carbohydrate	2.2 g	1%
of which net carbs (carbs minus fibre)	1.8 g	—
of which sugars	0.6 g	—
of which added sugars	0.3 g	1%
Fat	8.7 g	11%
of which saturated fat	1.5 g	8%
Fibre	0.4 g	1%
Sodium	936.5 mg	41%

Where the calories come from

Protein 58% · Carbohydrate 4% · Fat 39% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	30.2 µg RAE	3%
Vitamin C	1.8 mg	2%
Vitamin D	1.8 µg	9%
Vitamin E	1.2 mg	8%
Vitamin K	32.2 µg	27%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	15.4 mg	96%
Vitamin B6	0.5 mg	29%
Folate (B9)	15.2 µg	4%
Vitamin B12	3.8 µg	158%
Calcium	36.2 mg	3%
Iron	2.7 mg	15%
Magnesium	51.8 mg	12%
Phosphorus	214.2 mg	17%
Potassium	343.8 mg	7%
Zinc	1.1 mg	10%
Selenium	106.0 µg	193%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Iodine	1.5 µg	1%
Cholesterol	53.8 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.

Top vitamins & minerals

% Daily Value per 180 g serving — estimated.

Good

Health score

65 / 100 · Good

Formula: protective index 60 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 65, 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	112.9 kcal	6%
Protein	16.5 g	33%
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	4.8 g	6%
of which saturated fat	0.8 g	4%
Fibre	0.2 g	1%
Sodium	520.3 mg	23%

Where the calories come from

Protein 58% · Carbohydrate 4% · Fat 38% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	16.8 µg RAE	2%
Vitamin C	1.0 mg	1%
Vitamin D	1.0 µg	5%
Vitamin E	0.6 mg	4%
Vitamin K	17.9 µg	15%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	8.6 mg	54%
Vitamin B6	0.3 mg	18%
Folate (B9)	8.4 µg	2%
Vitamin B12	2.1 µg	88%
Calcium	20.1 mg	2%
Iron	1.5 mg	8%
Magnesium	28.8 mg	7%
Phosphorus	119.0 mg	10%
Potassium	191.0 mg	4%
Zinc	0.6 mg	5%
Selenium	58.9 µg	107%
Copper	0.1 mg	11%
Iodine	0.8 µg	1%
Cholesterol	29.9 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 ngừ — 149 g
Hành lá — 9 g
Gừng — 7 g
Nước mắm — 7 g
Dầu/mỡ — 7 g

How it is made

steam · Prep 20 min · Cook 15 min

Hấp 100°C.

Good to know

What is good

Đạm 28g, hấp, kcal 200
Ít bột

Watch out for

Natri 420mg
Purin vừa

Healthier swaps

Portion sizes

Serving — 180 g
Serving — 90 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