Mackerel with garlic

Also known as: Cá thu rang tỏi · Fish & seafood · 200 g serving · 22 min total

Enjoy in moderation

Cá thu rang tỏi 200g ~250 kcal; đạm 24g, tỏi.

Lời khuyên: Ăn kèm rau. Khác cá thu rang muối, cá thu kho và cá thu nướng.

476 kcal per serving

Protein 32.5 g · Carbs 6.3 g · Fat 35.2 g · Fibre 0.6 g · Sugars – g · Sodium 739.6 mg

Where the calories come from

Protein32.46 g · 27%
Carbohydrate6.31 g · 5%
Fat35.24 g · 67%

Estimated, per 200 g serving.

Daily Value at a glance

Protein65 % % Daily Value

Fibre2 % % Daily Value

Sodium32 % % 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	476.4 kcal	24%
Protein	32.5 g	65%
Carbohydrate	6.3 g	2%
of which net carbs (carbs minus fibre)	5.7 g	—
of which sugars	0.0 g	—
of which added sugars	0.3 g	1%
Fat	35.2 g	45%
of which saturated fat	7.3 g	37%
Fibre	0.6 g	2%
Sodium	739.6 mg	32%

Where the calories come from

Protein 27% · Carbohydrate 5% · Fat 66% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	74.4 µg RAE	8%
Vitamin C	16.4 mg	18%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.6 mg	46%
Niacin (B3)	9.3 mg	58%
Vitamin B6	0.8 mg	47%
Folate (B9)	11.6 µg	3%
Vitamin B12	24.6 µg	1025%
Calcium	48.8 mg	4%
Iron	2.5 mg	14%
Magnesium	147.0 mg	35%
Phosphorus	388.0 mg	31%
Potassium	644.0 mg	14%
Zinc	1.4 mg	13%
Selenium	69.6 µg	127%
Copper	0.2 mg	22%
Manganese	0.3 mg	13%
Iodine	1.7 µg	1%
Cholesterol	97.6 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.

Good

Health score

62 / 100 · Good

Formula: protective index 67 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 62, 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	238.2 kcal	12%
Protein	16.2 g	32%
Carbohydrate	3.2 g	1%
of which net carbs (carbs minus fibre)	2.9 g	—
of which sugars	0.0 g	—
of which added sugars	0.1 g	0%
Fat	17.6 g	23%
of which saturated fat	3.7 g	19%
Fibre	0.3 g	1%
Sodium	369.8 mg	16%

Where the calories come from

Protein 27% · Carbohydrate 5% · Fat 66% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	37.2 µg RAE	4%
Vitamin C	8.2 mg	9%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.3 mg	23%
Niacin (B3)	4.6 mg	29%
Vitamin B6	0.4 mg	24%
Folate (B9)	5.8 µg	1%
Vitamin B12	12.3 µg	513%
Calcium	24.4 mg	2%
Iron	1.3 mg	7%
Magnesium	73.5 mg	18%
Phosphorus	194.0 mg	16%
Potassium	322.0 mg	7%
Zinc	0.7 mg	6%
Selenium	34.8 µg	63%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Iodine	0.8 µg	1%
Cholesterol	48.8 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.

Suitable for

Allergens

Ingredients

Cá thu — 130 g
Tỏi — 12 g
Ớt — 8 g
Dầu — 12 g
Nước mắm — 8 g
Hành — 8 g

How it is made

saute · Prep 10 min · Cook 12 min

Rang cá thu với tỏi. Khác cá thu rang muối, cá thu kho, cá thu nướng.

Good to know

What is good

Đạm 24g, tỏi
Rang

Watch out for

Natri 600mg, béo 14g
Calo 250

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 2026-09-21 · Verified by rule-engine-v2 · Basis: estimated-serve