Boiled flowering brassica

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

Good choice

Cải ngồng luộc 160g ~30 kcal; vitC, gần 0 dầu.

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

19 kcal per serving

Protein 2.4 g · Carbs 2.8 g · Fat 0.3 g · Fibre 1.6 g · Sugars 1.3 g · Sodium 52.9 mg

Where the calories come from

Protein2.42 g · 42%
Carbohydrate2.76 g · 48%
Fat0.25 g · 10%

Estimated, per 160 g serving.

Daily Value at a glance

Protein5 % % Daily Value

Fibre6 % % Daily Value

Sodium2 % % Daily Value

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

Nutrition — 160 g Estimated

Nutrient	Amount	% Daily Value
Energy	18.6 kcal	1%
Protein	2.4 g	5%
Carbohydrate	2.8 g	1%
of which net carbs (carbs minus fibre)	1.2 g	—
of which sugars	1.3 g	—
of which added sugars	0.0 g	0%
Fat	0.2 g	0%
of which saturated fat	0.0 g	0%
Fibre	1.6 g	6%
Sodium	53.0 mg	2%

Where the calories come from

Protein 52% · Carbohydrate 60% · Fat 10% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	329.6 µg RAE	37%
Vitamin C	40.3 mg	45%
Vitamin E	0.1 mg	1%
Vitamin K	52.6 µg	44%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.7 mg	4%
Vitamin B6	0.3 mg	18%
Folate (B9)	63.5 µg	16%
Calcium	144.0 mg	11%
Iron	1.6 mg	9%
Magnesium	17.1 mg	4%
Phosphorus	45.0 mg	4%
Potassium	574.4 mg	12%
Zinc	0.3 mg	3%
Selenium	0.6 µg	1%
Manganese	0.2 mg	9%

% 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.

Good

Health score

73 / 100 · Good

Formula: protective index 63 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 73, 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	11.6 kcal	1%
Protein	1.5 g	3%
Carbohydrate	1.7 g	1%
of which net carbs (carbs minus fibre)	0.7 g	—
of which sugars	0.8 g	—
of which added sugars	0.0 g	0%
Fat	0.2 g	0%
of which saturated fat	0.0 g	0%
Fibre	1.0 g	4%
Sodium	33.1 mg	1%

Where the calories come from

Protein 52% · Carbohydrate 59% · Fat 16% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	206.0 µg RAE	23%
Vitamin C	25.2 mg	28%
Vitamin E	0.1 mg	1%
Vitamin K	32.9 µg	27%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.4 mg	3%
Vitamin B6	0.2 mg	12%
Folate (B9)	39.7 µg	10%
Calcium	90.0 mg	7%
Iron	1.0 mg	6%
Magnesium	10.7 mg	3%
Phosphorus	28.1 mg	2%
Potassium	359.0 mg	8%
Zinc	0.2 mg	2%
Selenium	0.4 µg	1%
Manganese	0.1 mg	4%

% 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 ngồng — 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
VitC, xơ

Watch out for

Nhạt nếu không chấm
Kho quẹt tăng natri

Healthier swaps

Portion sizes

Serving — 160 g
Serving — 80 g

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