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Squid curry

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Squid curry

Also known as: Cà ri mực · Stews & curries · 220 g serving · 30 min total

Enjoy in moderation

Cà ri mực 220g ~196 kcal; béo 11g.

Lời khuyên: Ít nước cốt. Không phải mực nướng.

276 kcal per serving

Protein 34.3 g · Carbs 12.7 g · Fat 9.1 g · Fibre 0.4 g · Sugars 1.3 g · Sodium 1,500.1 mg

Where the calories come from

Where the calories come fromCalories: 51% protein, 19% carbohydrate, 30% fat. 276 kcal total.276kcal / serving
  • Protein34.3 g · 51%
  • Carbohydrate12.65 g · 19%
  • Fat9.06 g · 30%

Estimated, per 220 g serving.

Daily Value at a glance

Protein69 % % Daily Value
Fibre1 % % Daily Value
Sodium65 % % Daily Value

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

Nutrition — 220 g Estimated

NutrientAmount% Daily Value
Energy276.1 kcal14%
Protein34.3 g69%
Carbohydrate12.7 g5%
of which net carbs (carbs minus fibre)12.3 g—
of which sugars1.3 g—
of which added sugars0.3 g1%
Fat9.1 g12%
of which saturated fat1.7 g9%
Fibre0.4 g1%
Sodium1,500.2 mg65%
Where the calories come from
Protein 50% · Carbohydrate 18% · Fat 30% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A20.2 µg RAE2%
Vitamin C15.8 mg18%
Vitamin E2.6 mg17%
Vitamin K12.0 µg10%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.7 mg54%
Niacin (B3)4.1 mg26%
Vitamin B60.2 mg12%
Folate (B9)18.2 µg5%
Vitamin B122.2 µg92%
Calcium74.8 mg6%
Iron2.1 mg12%
Magnesium80.3 mg19%
Phosphorus398.2 mg32%
Potassium572.0 mg12%
Zinc2.9 mg26%
Selenium77.7 µg141%
Copper3.3 mg367%
Manganese0.6 mg26%
Iodine61.6 µg41%
Cholesterol396.0 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 220 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 367 %; Selenium: 141 %; Vitamin B12: 92 %; Riboflavin (B2): 54 %; Iodine: 41 %; Phosphorus: 32 %Copper367 %Selenium141 %Vitamin B1292 %Riboflavin (B2)54 %Iodine41 %Phosphorus32 %
Health scoreHealth score 67 out of 100, rated Good.67/ 100
Good

Health score

67 / 100 · Good

Formula: protective index 62 + NOVA 1 adjustment (+5) + overall level (watch → +0) = 67, 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

NutrientAmount% Daily Value
Energy125.5 kcal6%
Protein15.6 g31%
Carbohydrate5.8 g2%
of which net carbs (carbs minus fibre)5.6 g—
of which sugars0.6 g—
of which added sugars0.1 g0%
Fat4.1 g5%
of which saturated fat0.8 g4%
Fibre0.2 g1%
Sodium681.9 mg30%
Where the calories come from
Protein 50% · Carbohydrate 18% · Fat 29% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A9.2 µg RAE1%
Vitamin C7.2 mg8%
Vitamin E1.2 mg8%
Vitamin K5.5 µg5%
Riboflavin (B2)0.3 mg23%
Niacin (B3)1.9 mg12%
Vitamin B60.1 mg6%
Folate (B9)8.3 µg2%
Vitamin B121.0 µg42%
Calcium34.0 mg3%
Iron0.9 mg5%
Magnesium36.5 mg9%
Phosphorus181.0 mg14%
Potassium260.0 mg6%
Zinc1.3 mg12%
Selenium35.3 µg64%
Copper1.5 mg167%
Manganese0.3 mg13%
Iodine28.0 µg19%
Cholesterol180.0 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

  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar
  • Keto

Allergens

  • mollusk

Ingredients

  • Mực — 170 g
  • Sả — 8 g
  • Hành — 12 g
  • Ớt — 6 g
  • Nước mắm — 8 g
  • Tỏi — 4 g
  • Dầu/mỡ — 6 g
  • Gừng — 4 g
  • Muối — 2 g

How it is made

braise · Prep 15 min · Cook 15 min

Cà ri mực nước cốt dừa. Khác mực nướng và mực xào.

Good to know

What is good

  • Đạm mực

Watch out for

  • Natri 540mg
  • Béo

Healthier swaps

Portion sizes

  • Small bowl — 143 g
  • Serving — 220 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

276 kcal per 220 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 4 min64 min
Running (steady run, 8 MET)≈ 28 min28 min
Cycling (moderate pace, 6 MET)≈ 38 min38 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 2026-09-28 · Verified by rule-engine-v2 · Basis: estimated-serve

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