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Grilled climbing perch

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Grilled climbing perch

Also known as: Cá rô nướng · Grill & BBQ · 160 g serving · 20 min total

Good choice

Cá rô nướng 160g ~200 kcal; đạm 24g, natri 380mg.

Lời khuyên: Chấm nhẹ. Khác cá rô hấp, cá rô kho tộ và cá rô đồng chiên.

149 kcal per serving

Protein 14.1 g · Carbs 4.0 g · Fat 8.6 g · Fibre 0.2 g · Sugars 0.6 g · Sodium 1,600.7 mg

Where the calories come from

Where the calories come fromCalories: 38% protein, 11% carbohydrate, 52% fat. 149 kcal total.149kcal / serving
  • Protein14.08 g · 38%
  • Carbohydrate4.03 g · 11%
  • Fat8.6 g · 52%

Estimated, per 160 g serving.

Daily Value at a glance

Protein28 % % Daily Value
Fibre1 % % Daily Value
Sodium70 % % Daily Value

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

Nutrition — 160 g Estimated

NutrientAmount% Daily Value
Energy149.3 kcal7%
Protein14.1 g28%
Carbohydrate4.0 g1%
of which net carbs (carbs minus fibre)3.8 g—
of which sugars0.5 g—
of which added sugars0.0 g0%
Fat8.6 g11%
of which saturated fat1.4 g7%
Fibre0.2 g1%
Sodium1,600.8 mg70%
Where the calories come from
Protein 38% · Carbohydrate 11% · Fat 52% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A13.4 µg RAE1%
Vitamin C12.6 mg14%
Vitamin D0.7 µg3%
Vitamin E1.2 mg8%
Vitamin K23.8 µg20%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.7 mg11%
Vitamin B60.2 mg12%
Folate (B9)17.0 µg4%
Vitamin B120.6 µg25%
Calcium20.6 mg2%
Iron1.3 mg7%
Magnesium34.1 mg8%
Phosphorus98.1 mg8%
Potassium259.2 mg6%
Zinc0.6 mg5%
Selenium22.7 µg41%
Copper0.1 mg11%
Manganese0.6 mg26%
Iodine120.0 µg80%
Cholesterol33.0 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 160 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 80 %; Selenium: 41 %; Manganese: 26 %; Vitamin B12: 25 %; Vitamin K: 20 %; Vitamin C: 14 %Iodine80 %Selenium41 %Manganese26 %Vitamin B1225 %Vitamin K20 %Vitamin C14 %
Health scoreHealth score 59 out of 100, rated Fair.59/ 100
Fair

Health score

59 / 100 · Fair

Formula: protective index 54 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 59, 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
Energy93.3 kcal5%
Protein8.8 g18%
Carbohydrate2.5 g1%
of which net carbs (carbs minus fibre)2.4 g—
of which sugars0.3 g—
of which added sugars0.0 g0%
Fat5.4 g7%
of which saturated fat0.9 g5%
Fibre0.1 g0%
Sodium1,000.5 mg44%
Where the calories come from
Protein 38% · Carbohydrate 11% · Fat 52% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A8.4 µg RAE1%
Vitamin C7.9 mg9%
Vitamin D0.5 µg3%
Vitamin E0.8 mg5%
Vitamin K14.9 µg12%
Niacin (B3)1.1 mg7%
Vitamin B60.1 mg6%
Folate (B9)10.6 µg3%
Vitamin B120.4 µg17%
Calcium12.9 mg1%
Iron0.8 mg4%
Magnesium21.3 mg5%
Phosphorus61.3 mg5%
Potassium162.0 mg3%
Zinc0.4 mg4%
Selenium14.2 µg26%
Manganese0.3 mg13%
Iodine75.0 µg50%
Cholesterol20.6 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.

Suitable for

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

Allergens

  • fish

Ingredients

  • Cá rô — 120 g
  • Sả — 10 g
  • Ớt — 6 g
  • Dầu ướp — 8 g
  • Muối — 4 g
  • Chanh — 8 g
  • Hành — 4 g

How it is made

grill · Prep 10 min · Cook 10 min

Nướng cá rô. Khác hấp, kho tộ, chiên.

Good to know

What is good

  • Đạm 24g, nướng
  • Calo 200

Watch out for

  • Xương nhỏ
  • Purin vừa

Healthier swaps

Portion sizes

  • Serving — 160 g
  • Serving — 80 g

How long to burn this off

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

149 kcal per 160 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 35 min35 min
Running (steady run, 8 MET)≈ 15 min15 min
Cycling (moderate pace, 6 MET)≈ 20 min20 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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