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Grilled mackerel
Good choicePhần cá thu nướng ~280 kcal/180g: đạm 26g, omega-3, muối 480mg natri.
Lời khuyên: Bớt da, chấm muối vừa. Rau nhiều.
276 kcal per serving
Where the calories come from
- Protein19.35 g · 28%
- Carbohydrate0.79 g · 1%
- Fat21.31 g · 70%
Estimated, per 180 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 180 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 275.9 kcal | 14% |
| Protein | 19.4 g | 39% |
| Carbohydrate | 0.8 g | 0% |
| of which net carbs (carbs minus fibre) | 0.6 g | — |
| of which sugars | 0.0 g | — |
| of which added sugars | 0.3 g | 1% |
| Fat | 21.3 g | 27% |
| of which saturated fat | 4.4 g | 22% |
| Fibre | 0.2 g | 1% |
| Sodium | 632.2 mg | 27% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 46.6 µg RAE | 5% |
| Vitamin C | 1.7 mg | 2% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin (B3) | 5.6 mg | 35% |
| Vitamin B6 | 0.4 mg | 24% |
| Folate (B9) | 9.9 µg | 2% |
| Vitamin B12 | 15.1 µg | 629% |
| Calcium | 20.2 mg | 2% |
| Iron | 1.4 mg | 8% |
| Magnesium | 90.9 mg | 22% |
| Phosphorus | 223.2 mg | 18% |
| Potassium | 358.2 mg | 8% |
| Zinc | 0.8 mg | 7% |
| Selenium | 41.6 µg | 76% |
| Copper | 0.1 mg | 11% |
| Iodine | 1.5 µg | 1% |
| Cholesterol | 59.4 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.
Health score
53 / 100 · Fair
Formula: protective index 48 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 53, 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 | 153.3 kcal | 8% |
| Protein | 10.8 g | 22% |
| Carbohydrate | 0.4 g | 0% |
| of which net carbs (carbs minus fibre) | 0.3 g | — |
| of which sugars | 0.0 g | — |
| of which added sugars | 0.1 g | 0% |
| Fat | 11.8 g | 15% |
| of which saturated fat | 2.5 g | 13% |
| Fibre | 0.1 g | 0% |
| Sodium | 351.2 mg | 15% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 25.9 µg RAE | 3% |
| Vitamin C | 1.0 mg | 1% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 3.1 mg | 19% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 5.5 µg | 1% |
| Vitamin B12 | 8.4 µg | 350% |
| Calcium | 11.2 mg | 1% |
| Iron | 0.8 mg | 4% |
| Magnesium | 50.5 mg | 12% |
| Phosphorus | 124.0 mg | 10% |
| Potassium | 199.0 mg | 4% |
| Zinc | 0.4 mg | 4% |
| Selenium | 23.1 µg | 42% |
| Iodine | 0.8 µg | 1% |
| Cholesterol | 33.0 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.
Suitable for
Allergens
Ingredients
- Cá thu — 158 g
- Hành lá — 7 g
- Nước mắm — 7 g
- Dầu/mỡ — 7 g
How it is made
Nướng 180–260°C — cháy bề mặt tạo compound khói.
Good to know
What is good
- Đạm 26g, omega-3, nướng
- Kcal 280
Watch out for
- Da mỡ 18g béo
- Natri 480mg
Healthier swaps
Portion sizes
- Serving — 180 g
- Serving — 90 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