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Fried mackerel steaks

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Fried mackerel steaks

Also known as: Cá thu chiên · Seafood & fish · 180 g serving · 16 min total

Enjoy in moderation

Dĩa cá thu chiên ~318 kcal/180g: Scomber/Scomberomorus chiên, đạm 26g, béo 22g.

Lời khuyên: Gạt da/mỡ. Khác cá thu kho (kho) và cá bạc má chiên (loài nhỏ hơn).

380 kcal per serving

Protein 18.0 g · Carbs 2.6 g · Fat 33.0 g · Fibre 0.7 g · Sugars – g · Sodium 689.1 mg

Where the calories come from

Where the calories come fromCalories: 19% protein, 3% carbohydrate, 78% fat. 380 kcal total.380kcal / serving
  • Protein17.97 g · 19%
  • Carbohydrate2.64 g · 3%
  • Fat33.01 g · 78%

Estimated, per 180 g serving.

Daily Value at a glance

Protein36 % % Daily Value
Fibre3 % % Daily Value
Sodium30 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy380.0 kcal19%
Protein18.0 g36%
Carbohydrate2.6 g1%
of which net carbs (carbs minus fibre)1.9 g—
of which sugars0.0 g—
of which added sugars0.3 g1%
Fat33.0 g42%
of which saturated fat6.2 g31%
Fibre0.7 g3%
Sodium689.0 mg30%
Where the calories come from
Protein 19% · Carbohydrate 3% · Fat 78% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A39.4 µg RAE4%
Vitamin C1.2 mg1%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.3 mg23%
Niacin (B3)5.2 mg33%
Vitamin B60.4 mg24%
Folate (B9)6.3 µg2%
Vitamin B1213.8 µg575%
Calcium20.0 mg2%
Iron2.9 mg16%
Magnesium90.9 mg22%
Phosphorus212.4 mg17%
Potassium381.6 mg8%
Zinc0.8 mg7%
Selenium38.3 µg70%
Copper0.1 mg11%
Manganese0.6 mg26%
Iodine1.7 µg1%
Cholesterol54.4 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 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin B12: 575 %; Selenium: 70 %; Niacin (B3): 33 %; Manganese: 26 %; Vitamin B6: 24 %; Riboflavin (B2): 23 %Vitamin B12575 %Selenium70 %Niacin (B3)33 %Manganese26 %Vitamin B624 %Riboflavin (B2)23 %
Health scoreHealth score 52 out of 100, rated Fair.52/ 100
Fair

Health score

52 / 100 · Fair

Formula: protective index 57 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 52, 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
Energy211.1 kcal11%
Protein10.0 g20%
Carbohydrate1.5 g1%
of which net carbs (carbs minus fibre)1.1 g—
of which sugars0.0 g—
of which added sugars0.2 g0%
Fat18.3 g23%
of which saturated fat3.5 g18%
Fibre0.4 g1%
Sodium382.8 mg17%
Where the calories come from
Protein 19% · Carbohydrate 3% · Fat 78% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A21.9 µg RAE2%
Vitamin C0.7 mg1%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.9 mg18%
Vitamin B60.2 mg12%
Folate (B9)3.5 µg1%
Vitamin B127.7 µg321%
Calcium11.1 mg1%
Iron1.6 mg9%
Magnesium50.5 mg12%
Phosphorus118.0 mg9%
Potassium212.0 mg5%
Zinc0.5 mg5%
Selenium21.3 µg39%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine0.9 µg1%
Cholesterol30.2 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 thu — 145 g
  • Dầu chiên thấm — 20 g
  • Nước mắm — 8 g
  • Nghệ — 3 g
  • Chanh — 4 g

How it is made

pan-fry · Prep 8 min · Cook 8 min

Khoanh cá thu chiên vàng. Khác cá thu kho cà/nước dừa (kho) và cá bạc má chiên (loài nhỏ). Không phải cá thu hấp.

Good to know

What is good

  • Đạm 26g, omega-3
  • Cá biển

Watch out for

  • Chiên, béo 22g
  • Purin cao

Healthier swaps

Portion sizes

  • Serving — 180 g
  • Serving — 90 g

How long to burn this off

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

380 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 29 min89 min
Running (steady run, 8 MET)≈ 39 min39 min
Cycling (moderate pace, 6 MET)≈ 52 min52 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 2026-09-13 · Verified by rule-engine-v2 · Basis: estimated-serve

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