Steamed tilapia

Also known as: Cá rô phi hấp · Fish & seafood · 100 g serving · 20 min total

Good choice

Cá rô phi hấp 100g ~108 kcal; đạm 20g.

Lời khuyên: Hấp gừng. Khác nướng, kho, chiên và cháo.

53 kcal per serving

Protein 10.9 g · Carbs 0.7 g · Fat 0.4 g · Fibre 0.1 g · Sugars 0.1 g · Sodium 37.6 mg

Where the calories come from

Protein10.9 g · 87%
Carbohydrate0.71 g · 6%
Fat0.44 g · 8%

Estimated, per 100 g serving.

Daily Value at a glance

Protein22 % % Daily Value

Fibre0 % % Daily Value

Sodium2 % % Daily Value

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

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	53.1 kcal	3%
Protein	10.9 g	22%
Carbohydrate	0.7 g	0%
of which net carbs (carbs minus fibre)	0.6 g	—
of which sugars	0.1 g	—
of which added sugars	0.0 g	0%
Fat	0.4 g	1%
of which saturated fat	0.1 g	1%
Fibre	0.1 g	0%
Sodium	37.6 mg	2%

Where the calories come from

Protein 82% · Carbohydrate 5% · Fat 7% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	6.7 µg RAE	1%
Vitamin C	0.6 mg	1%
Vitamin D	0.6 µg	3%
Vitamin E	0.4 mg	3%
Vitamin K	0.1 µg	0%
Niacin (B3)	1.2 mg	8%
Vitamin B6	0.1 mg	6%
Folate (B9)	4.2 µg	1%
Vitamin B12	0.5 µg	21%
Calcium	7.3 mg	1%
Iron	0.3 mg	2%
Magnesium	21.7 mg	5%
Phosphorus	66.9 mg	5%
Potassium	132.0 mg	3%
Zinc	0.3 mg	3%
Selenium	17.9 µg	33%
Cholesterol	26.1 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 100 g serving — estimated.

Good

Health score

79 / 100 · Good

Formula: protective index 69 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 79, 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	53.1 kcal	3%
Protein	10.9 g	22%
Carbohydrate	0.7 g	0%
of which net carbs (carbs minus fibre)	0.6 g	—
of which sugars	0.1 g	—
of which added sugars	0.0 g	0%
Fat	0.4 g	1%
of which saturated fat	0.1 g	1%
Fibre	0.1 g	0%
Sodium	37.6 mg	2%

Where the calories come from

Protein 82% · Carbohydrate 5% · Fat 7% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	6.7 µg RAE	1%
Vitamin C	0.6 mg	1%
Vitamin D	0.6 µg	3%
Vitamin E	0.4 mg	3%
Vitamin K	0.1 µg	0%
Niacin (B3)	1.2 mg	8%
Vitamin B6	0.1 mg	6%
Folate (B9)	4.2 µg	1%
Vitamin B12	0.5 µg	21%
Calcium	7.3 mg	1%
Iron	0.3 mg	2%
Magnesium	21.7 mg	5%
Phosphorus	66.9 mg	5%
Potassium	132.0 mg	3%
Zinc	0.3 mg	3%
Selenium	17.9 µg	33%
Cholesterol	26.1 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.

Suitable for

Allergens

Ingredients

Cá rô phi — 95 g
Gừng — 4 g

How it is made

steam · Prep 8 min · Cook 12 min

Cá rô phi hấp gừng. Khác nướng, kho tộ, chiên và cháo.

Good to know

What is good

Đạm 20g
Ít béo

Watch out for

Mùi bùn nếu cá không sạch

Healthier swaps

Portion sizes

Serving — 100 g

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