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Steamed catfish

Also known as: Cá nheo hấp · Fish & seafood · 220 g serving · 30 min total

Enjoy in moderation

Dĩa cá nheo hấp ~190 kcal/220g: hấp gừng sả — khác cá nheo nướng (nướng) và cá hấp gừng (cá trắng generic).

Lời khuyên: Chấm nước mắm gừng. Người gout hạn chế.

153 kcal per serving

Protein 17.5 g · Carbs 5.2 g · Fat 6.6 g · Fibre 0.5 g · Sugars 0.7 g · Sodium 738.7 mg

Where the calories come from

Protein17.51 g · 47%
Carbohydrate5.19 g · 14%
Fat6.62 g · 40%

Estimated, per 220 g serving.

Daily Value at a glance

Protein35 % % Daily Value

Fibre2 % % Daily Value

Sodium32 % % 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	153.1 kcal	8%
Protein	17.5 g	35%
Carbohydrate	5.2 g	2%
of which net carbs (carbs minus fibre)	4.7 g	—
of which sugars	0.7 g	—
of which added sugars	0.3 g	1%
Fat	6.6 g	8%
of which saturated fat	1.5 g	8%
Fibre	0.5 g	2%
Sodium	738.8 mg	32%

Where the calories come from

Protein 46% · Carbohydrate 14% · Fat 39% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	6.2 µg RAE	1%
Vitamin C	2.3 mg	3%
Vitamin D	0.3 µg	2%
Vitamin E	1.0 mg	7%
Vitamin K	23.1 µg	19%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	2.7 mg	17%
Vitamin B6	0.2 mg	12%
Folate (B9)	24.4 µg	6%
Vitamin B12	2.5 µg	104%
Calcium	26.0 mg	2%
Iron	1.2 mg	7%
Magnesium	46.6 mg	11%
Phosphorus	239.8 mg	19%
Potassium	488.4 mg	10%
Zinc	0.8 mg	7%
Selenium	9.8 µg	18%
Copper	0.1 mg	11%
Manganese	0.5 mg	22%
Iodine	1.7 µg	1%
Cholesterol	59.4 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.

Fair

Health score

40 / 100 · Fair

Formula: protective index 45 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 40, 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	69.6 kcal	3%
Protein	8.0 g	16%
Carbohydrate	2.4 g	1%
of which net carbs (carbs minus fibre)	2.2 g	—
of which sugars	0.3 g	—
of which added sugars	0.1 g	0%
Fat	3.0 g	4%
of which saturated fat	0.7 g	3%
Fibre	0.2 g	1%
Sodium	335.8 mg	15%

Where the calories come from

Protein 46% · Carbohydrate 14% · Fat 39% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	2.8 µg RAE	0%
Vitamin C	1.0 mg	1%
Vitamin D	0.1 µg	1%
Vitamin E	0.4 mg	3%
Vitamin K	10.5 µg	9%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.2 mg	8%
Vitamin B6	0.1 mg	6%
Folate (B9)	11.1 µg	3%
Vitamin B12	1.2 µg	50%
Calcium	11.8 mg	1%
Iron	0.5 mg	3%
Magnesium	21.2 mg	5%
Phosphorus	109.0 mg	9%
Potassium	222.0 mg	5%
Zinc	0.4 mg	4%
Selenium	4.5 µg	8%
Manganese	0.2 mg	9%
Iodine	0.8 µg	1%
Cholesterol	27.0 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.

Suitable for

Allergens

Ingredients

Cá nheo — 180 g
Gừng — 12 g
Sả — 8 g
Hành lá — 10 g
Nước mắm — 8 g

How it is made

steam · Prep 12 min · Cook 18 min

Hấp cá nheo với gừng sả. Khác cá nheo nướng (nướng) và cá hấp gừng (loài cá khác).

Good to know

What is good

Đạm 26g, ít dầu hơn nướng
Calo 190

Watch out for

Purin cao
Natri 320mg

Healthier swaps

Portion sizes

Serving — 220 g
Serving — 110 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

153 kcal per 220 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 36 min36 min

Running (steady run, 8 MET)≈ 16 min16 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 2026-09-11 · Verified by rule-engine-v2 · Basis: estimated-serve

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