Add to my diary

PortionOr type the gramsMeal

Pepper-braised climbing perch

Also known as: Cá rô kho tiêu · Stews & curries · 150 g serving · 70 min total

Enjoy in moderation

Cá rô kho tiêu: đạm 18g, muối 580mg, GI thấp.

Lời khuyên: Gắp cá, hạn chế nước kho, rau luộc.

156 kcal per serving

Protein 26.7 g · Carbs 8.7 g · Fat 1.2 g · Fibre 0.8 g · Sugars 6.7 g · Sodium 603.4 mg

Where the calories come from

Protein26.71 g · 70%
Carbohydrate8.73 g · 23%
Fat1.2 g · 7%

Estimated, per 150 g serving.

Daily Value at a glance

Protein53 % % Daily Value

Fibre3 % % Daily Value

Sodium26 % % Daily Value

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

Nutrition — 150 g Estimated

Nutrient	Amount	% Daily Value
Energy	156.5 kcal	8%
Protein	26.7 g	53%
Carbohydrate	8.7 g	3%
of which net carbs (carbs minus fibre)	7.9 g	—
of which sugars	6.8 g	—
of which added sugars	6.7 g	13%
Fat	1.2 g	2%
of which saturated fat	0.3 g	2%
Fibre	0.8 g	3%
Sodium	603.5 mg	26%

Where the calories come from

Protein 68% · Carbohydrate 22% · Fat 7% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	17.3 µg RAE	2%
Vitamin C	1.2 mg	1%
Vitamin D	1.4 µg	7%
Vitamin E	1.0 mg	7%
Vitamin K	5.0 µg	4%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	3.3 mg	21%
Vitamin B6	0.4 mg	24%
Folate (B9)	13.0 µg	3%
Vitamin B12	1.4 µg	58%
Calcium	32.3 mg	2%
Iron	0.9 mg	5%
Magnesium	64.4 mg	15%
Phosphorus	172.5 mg	14%
Potassium	363.0 mg	8%
Zinc	0.7 mg	6%
Selenium	43.3 µg	79%
Copper	0.1 mg	11%
Manganese	0.4 mg	17%
Iodine	1.3 µg	1%
Cholesterol	62.1 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 150 g serving — estimated.

Fair

Health score

46 / 100 · Fair

Formula: protective index 51 + NOVA 3 adjustment (-5) + 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	104.3 kcal	5%
Protein	17.8 g	36%
Carbohydrate	5.8 g	2%
of which net carbs (carbs minus fibre)	5.3 g	—
of which sugars	4.5 g	—
of which added sugars	4.5 g	9%
Fat	0.8 g	1%
of which saturated fat	0.2 g	1%
Fibre	0.5 g	2%
Sodium	402.3 mg	17%

Where the calories come from

Protein 68% · Carbohydrate 22% · Fat 7% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	11.5 µg RAE	1%
Vitamin C	0.8 mg	1%
Vitamin D	0.9 µg	5%
Vitamin E	0.7 mg	5%
Vitamin K	3.4 µg	3%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	2.2 mg	14%
Vitamin B6	0.2 mg	12%
Folate (B9)	8.7 µg	2%
Vitamin B12	0.9 µg	38%
Calcium	21.5 mg	2%
Iron	0.6 mg	3%
Magnesium	42.9 mg	10%
Phosphorus	115.0 mg	9%
Potassium	242.0 mg	5%
Zinc	0.5 mg	5%
Selenium	28.9 µg	53%
Copper	0.1 mg	11%
Manganese	0.3 mg	13%
Iodine	0.8 µg	1%
Cholesterol	41.4 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.

Suitable for

Allergens

Ingredients

Cá rô — 113 g
Nước mắm — 6 g
Đường — 7 g
Tiêu — 3 g
Nước dùng cá — 22 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

Đạm 18g, GI thấp
Cá rô nạc

Watch out for

Natri 580mg
Purin cao

Healthier swaps

Portion sizes

Serving — 150 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

157 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 37 min37 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 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Pepper-braised basa fishStews & curries200 kcalP 22g · C 9g · F 8gper 150 g servingEnjoy in moderation

Bitter snail braiseStews & curries158 kcalP 26g · C 7g · F 2gper 150 g servingEnjoy in moderation

Braised mulletStews & curries155 kcalP 30g · C 4g · F 1gper 150 g servingEnjoy in moderation

Yellow croaker braiseStews & curries155 kcalP 30g · C 4g · F 1gper 150 g servingEnjoy in moderation

Braised milkfishStews & curries155 kcalP 30g · C 4g · F 1gper 150 g servingEnjoy in moderation

Braised whitingStews & curries154 kcalP 30g · C 4g · F 1gper 150 g servingEnjoy in moderation