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Ginger-steamed mackerel
Good choicePhần cá thu hấp gừng ~230 kcal/200g: đạm 24g, hấp; muối 560mg natri, béo 13g.
Lời khuyên: Bớt da. Chấm muối vừa. Rau nhiều.
299 kcal per serving
Where the calories come from
- Protein20.08 g · 27%
- Carbohydrate3.16 g · 4%
- Fat22.53 g · 69%
Estimated, per 200 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 200 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 298.6 kcal | 15% |
| Protein | 20.1 g | 40% |
| Carbohydrate | 3.2 g | 1% |
| of which net carbs (carbs minus fibre) | 2.7 g | — |
| of which sugars | 0.0 g | — |
| of which added sugars | 0.3 g | 1% |
| Fat | 22.5 g | 29% |
| of which saturated fat | 4.7 g | 24% |
| Fibre | 0.5 g | 2% |
| Sodium | 698.4 mg | 30% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 49.2 µg RAE | 5% |
| Vitamin C | 2.5 mg | 3% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin (B3) | 5.9 mg | 37% |
| Vitamin B6 | 0.4 mg | 24% |
| Folate (B9) | 12.3 µg | 3% |
| Vitamin B12 | 15.4 µg | 642% |
| Calcium | 24.6 mg | 2% |
| Iron | 1.6 mg | 9% |
| Magnesium | 99.8 mg | 24% |
| Phosphorus | 234.0 mg | 19% |
| Potassium | 424.0 mg | 9% |
| Zinc | 0.9 mg | 8% |
| Selenium | 42.8 µg | 78% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.1 mg | 4% |
| Iodine | 1.7 µg | 1% |
| Cholesterol | 60.8 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 200 g serving — estimated.
Health score
58 / 100 · Fair
Formula: protective index 53 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 58, 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 | 149.3 kcal | 7% |
| Protein | 10.0 g | 20% |
| Carbohydrate | 1.6 g | 1% |
| of which net carbs (carbs minus fibre) | 1.3 g | — |
| of which sugars | 0.0 g | — |
| of which added sugars | 0.1 g | 0% |
| Fat | 11.3 g | 14% |
| of which saturated fat | 2.3 g | 12% |
| Fibre | 0.3 g | 1% |
| Sodium | 349.2 mg | 15% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 24.6 µg RAE | 3% |
| Vitamin C | 1.2 mg | 1% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 2.9 mg | 18% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 6.2 µg | 2% |
| Vitamin B12 | 7.7 µg | 321% |
| Calcium | 12.3 mg | 1% |
| Iron | 0.8 mg | 4% |
| Magnesium | 49.9 mg | 12% |
| Phosphorus | 117.0 mg | 9% |
| Potassium | 212.0 mg | 5% |
| Zinc | 0.4 mg | 4% |
| Selenium | 21.4 µg | 39% |
| Copper | 0.1 mg | 11% |
| Iodine | 0.8 µg | 1% |
| Cholesterol | 30.4 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 thu — 162 g
- Gừng — 12 g
- Hành lá — 10 g
- Nước mắm — 8 g
- Dầu/mỡ — 8 g
How it is made
Hấp 100°C.
Good to know
What is good
- Đạm 24g, hấp, gừng thơm
- Kcal 230
Watch out for
- Natri 560mg
- Da mỡ 13g béo
Healthier swaps
Portion sizes
- Serving — 200 g
- Serving — 100 g
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve