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Boiled mustard greens
Good choiceDĩa cải luộc ~36 kcal/150g: xơ 2.5g, vitC 28mg, natri 14mg.
Lời khuyên: Chấm mắm vừa. Ăn kèm thịt/cá luộc.
42 kcal per serving
Where the calories come from
- Protein3.75 g · 29%
- Carbohydrate7.66 g · 59%
- Fat0.66 g · 12%
Estimated, per 150 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 150 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 42.3 kcal | 2% |
| Protein | 3.8 g | 8% |
| Carbohydrate | 7.7 g | 3% |
| of which net carbs (carbs minus fibre) | 4.9 g | — |
| of which sugars | 3.3 g | — |
| of which added sugars | 1.3 g | 3% |
| Fat | 0.7 g | 1% |
| of which saturated fat | 0.0 g | 0% |
| Fibre | 2.8 g | 10% |
| Sodium | 1,039.9 mg | 45% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 865.5 µg RAE | 96% |
| Vitamin C | 35.6 mg | 40% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 829.5 µg | 691% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.8 mg | 5% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 15.5 µg | 4% |
| Calcium | 169.5 mg | 13% |
| Iron | 1.3 mg | 7% |
| Magnesium | 32.3 mg | 8% |
| Phosphorus | 59.4 mg | 5% |
| Potassium | 250.5 mg | 5% |
| Zinc | 0.3 mg | 3% |
| Selenium | 1.6 µg | 3% |
| Copper | 0.2 mg | 22% |
| Iodine | 60.0 µg | 40% |
% 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 150 g serving — estimated.
Health score
62 / 100 · Good
Formula: protective index 52 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 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 | 28.2 kcal | 1% |
| Protein | 2.5 g | 5% |
| Carbohydrate | 5.1 g | 2% |
| of which net carbs (carbs minus fibre) | 3.2 g | — |
| of which sugars | 2.2 g | — |
| of which added sugars | 0.9 g | 2% |
| Fat | 0.4 g | 1% |
| of which saturated fat | 0.0 g | 0% |
| Fibre | 1.9 g | 7% |
| Sodium | 693.3 mg | 30% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 577.0 µg RAE | 64% |
| Vitamin C | 23.7 mg | 26% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 553.0 µg | 461% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.5 mg | 3% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 10.3 µg | 3% |
| Calcium | 113.0 mg | 9% |
| Iron | 0.9 mg | 5% |
| Magnesium | 21.5 mg | 5% |
| Phosphorus | 39.6 mg | 3% |
| Potassium | 167.0 mg | 4% |
| Zinc | 0.2 mg | 2% |
| Selenium | 1.1 µg | 2% |
| Copper | 0.1 mg | 11% |
| Iodine | 40.0 µg | 27% |
% 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
Ingredients
- Cải bẹ xanh — 140 g
- Muối — 2 g
- Nước chấm — 8 g
How it is made
Luộc 100°C.
Good to know
What is good
- Kcal 36, không dầu
- Xơ 2.5g
Watch out for
- Đạm 2g
- Mắm chấm đội natri
Healthier swaps
Portion sizes
- Serving — 150 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: typical-recipe