Lemongrass grilled mackerel

Also known as: Cá thu nướng sả · Grill & BBQ · 200 g serving · 40 min total

Good choice

Phần cá thu nướng sả ~250 kcal/200g: đạm 24g, nướng; béo 16g, natri 560mg.

Lời khuyên: Bớt da. Chấm muối vừa. Rau nhiều.

303 kcal per serving

Protein 20.5 g · Carbs 3.4 g · Fat 22.8 g · Fibre 0.2 g · Sugars – g · Sodium 698.8 mg

Where the calories come from

Protein20.49 g · 27%
Carbohydrate3.41 g · 5%
Fat22.84 g · 68%

Estimated, per 200 g serving.

Daily Value at a glance

Protein41 % % Daily Value

Fibre1 % % Daily Value

Sodium30 % % Daily Value

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

Nutrition — 200 g Estimated

Nutrient	Amount	% Daily Value
Energy	303.4 kcal	15%
Protein	20.5 g	41%
Carbohydrate	3.4 g	1%
of which net carbs (carbs minus fibre)	3.2 g	—
of which sugars	0.0 g	—
of which added sugars	0.3 g	1%
Fat	22.8 g	29%
of which saturated fat	4.7 g	24%
Fibre	0.2 g	1%
Sodium	698.8 mg	30%

Where the calories come from

Protein 27% · Carbohydrate 4% · Fat 68% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	49.2 µg RAE	5%
Vitamin C	2.1 mg	2%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.4 mg	31%
Niacin (B3)	6.0 mg	38%
Vitamin B6	0.4 mg	24%
Folate (B9)	18.4 µg	5%
Vitamin B12	15.8 µg	658%
Calcium	28.2 mg	2%
Iron	2.3 mg	13%
Magnesium	102.0 mg	24%
Phosphorus	244.0 mg	20%
Potassium	450.0 mg	10%
Zinc	1.1 mg	10%
Selenium	43.8 µg	80%
Copper	0.1 mg	11%
Manganese	0.6 mg	26%
Iodine	1.7 µg	1%
Cholesterol	62.2 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.

Top vitamins & minerals

% Daily Value per 200 g serving — estimated.

Fair

Health score

55 / 100 · Fair

Formula: protective index 50 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 55, 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	151.7 kcal	8%
Protein	10.2 g	20%
Carbohydrate	1.7 g	1%
of which net carbs (carbs minus fibre)	1.6 g	—
of which sugars	0.0 g	—
of which added sugars	0.1 g	0%
Fat	11.4 g	15%
of which saturated fat	2.4 g	12%
Fibre	0.1 g	0%
Sodium	349.4 mg	15%

Where the calories come from

Protein 27% · Carbohydrate 4% · Fat 68% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	24.6 µg RAE	3%
Vitamin C	1.1 mg	1%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	3.0 mg	19%
Vitamin B6	0.2 mg	12%
Folate (B9)	9.2 µg	2%
Vitamin B12	7.9 µg	329%
Calcium	14.1 mg	1%
Iron	1.2 mg	7%
Magnesium	51.0 mg	12%
Phosphorus	122.0 mg	10%
Potassium	225.0 mg	5%
Zinc	0.5 mg	5%
Selenium	21.9 µg	40%
Copper	0.1 mg	11%
Manganese	0.3 mg	13%
Iodine	0.8 µg	1%
Cholesterol	31.1 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 thu — 166 g
Sả — 10 g
Hành lá — 8 g
Nước mắm — 8 g
Dầu/mỡ — 8 g

How it is made

grill · Prep 20 min · Cook 20 min

Nướng 180–260°C — cháy bề mặt tạo compound khói.

Good to know

What is good

Đạm 24g, nướng, sả thơm
Kcal 250

Watch out for

Da mỡ 16g béo
Natri 560mg

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