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Boiled chrysanthemum greens

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Boiled chrysanthemum greens

Also known as: Cải cúc luộc · Vegetables & legumes · 160 g serving · 8 min total

Good choice

Cải cúc luộc 160g ~30 kcal; vitK, xơ, gần 0 dầu.

Lời khuyên: Chấm kho quẹt/tương riêng. Khác tần ô xào và canh cải cúc. Hợp huyết áp.

36 kcal per serving

Protein 4.6 g · Carbs 5.8 g · Fat 0.4 g · Fibre 3.7 g · Sugars 0.7 g · Sodium 108.7 mg

Where the calories come from

Where the calories come fromCalories: 41% protein, 51% carbohydrate, 8% fat. 36 kcal total.36kcal / serving
  • Protein4.6 g · 41%
  • Carbohydrate5.81 g · 51%
  • Fat0.4 g · 8%

Estimated, per 160 g serving.

Daily Value at a glance

Protein9 % % Daily Value
Fibre13 % % Daily Value
Sodium5 % % Daily Value

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

Nutrition — 160 g Estimated

NutrientAmount% Daily Value
Energy35.7 kcal2%
Protein4.6 g9%
Carbohydrate5.8 g2%
of which net carbs (carbs minus fibre)2.1 g—
of which sugars0.7 g—
of which added sugars0.0 g0%
Fat0.4 g1%
of which saturated fat0.1 g1%
Fibre3.7 g13%
Sodium108.6 mg5%
Where the calories come from
Protein 52% · Carbohydrate 65% · Fat 10% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A812.8 µg RAE90%
Vitamin C15.2 mg17%
Vitamin E3.2 mg21%
Vitamin K764.8 µg637%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.4 mg31%
Niacin (B3)0.8 mg5%
Vitamin B60.4 mg24%
Folate (B9)225.6 µg56%
Calcium211.2 mg16%
Iron5.5 mg31%
Magnesium135.0 mg32%
Phosphorus86.7 mg7%
Potassium721.6 mg15%
Zinc1.2 mg11%
Selenium2.3 µg4%
Copper0.3 mg33%
Manganese1.4 mg61%

% 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 160 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 637 %; Vitamin A: 90 %; Manganese: 61 %; Folate (B9): 56 %; Copper: 33 %; Magnesium: 32 %Vitamin K637 %Vitamin A90 %Manganese61 %Folate (B9)56 %Copper33 %Magnesium32 %
Health scoreHealth score 90 out of 100, rated Excellent.90/ 100
Excellent

Health score

90 / 100 · Excellent

Formula: protective index 80 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 90, 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
Energy22.3 kcal1%
Protein2.9 g6%
Carbohydrate3.6 g1%
of which net carbs (carbs minus fibre)1.3 g—
of which sugars0.4 g—
of which added sugars0.0 g0%
Fat0.3 g0%
of which saturated fat0.0 g0%
Fibre2.3 g8%
Sodium67.9 mg3%
Where the calories come from
Protein 52% · Carbohydrate 65% · Fat 12% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A508.0 µg RAE56%
Vitamin C9.5 mg11%
Vitamin E2.0 mg13%
Vitamin K478.0 µg398%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)0.5 mg3%
Vitamin B60.2 mg12%
Folate (B9)141.0 µg35%
Calcium132.0 mg10%
Iron3.5 mg19%
Magnesium84.4 mg20%
Phosphorus54.2 mg4%
Potassium451.0 mg10%
Zinc0.7 mg6%
Selenium1.5 µg3%
Copper0.2 mg22%
Manganese0.9 mg39%

% 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

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Cải cúc — 155 g
  • Nước luộc — 5 g

How it is made

boil · Prep 5 min · Cook 3 min

Luộc, không xào, không nấu canh.

Good to know

What is good

  • Kcal rất thấp, NOVA 1
  • VitK, xơ

Watch out for

  • Nhạt nếu không chấm
  • Kho quẹt tăng natri

Healthier swaps

Portion sizes

  • Serving — 160 g
  • Serving — 80 g

How long to burn this off

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

36 kcal per 160 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 8 min8 min
Running (steady run, 8 MET)≈ 4 min4 min
Cycling (moderate pace, 6 MET)≈ 5 min5 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 2026-09-18 · Verified by rule-engine-v2 · Basis: estimated-serve

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