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Stir-fried choy sum
Good choiceDĩa cải ngọt xào ~75 kcal/170g: vitC 30mg, xơ 2.6g, natri 330mg.
Lời khuyên: Ít dầu. Giữ độ xanh, đừng xào nát.
135 kcal per serving
Where the calories come from
- Protein2.97 g · 8%
- Carbohydrate5.03 g · 14%
- Fat12.27 g · 78%
Estimated, per 170 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 170 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 135.5 kcal | 7% |
| Protein | 3.0 g | 6% |
| Carbohydrate | 5.0 g | 2% |
| of which net carbs (carbs minus fibre) | 3.4 g | — |
| of which sugars | 1.5 g | — |
| of which added sugars | 0.2 g | 0% |
| Fat | 12.3 g | 16% |
| of which saturated fat | 1.9 g | 10% |
| Fibre | 1.6 g | 6% |
| Sodium | 520.9 mg | 23% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 302.6 µg RAE | 34% |
| Vitamin C | 39.3 mg | 44% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 78.7 µg | 66% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.8 mg | 5% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 63.6 µg | 16% |
| Calcium | 148.1 mg | 11% |
| Iron | 1.7 mg | 9% |
| Magnesium | 28.4 mg | 7% |
| Phosphorus | 52.4 mg | 4% |
| Potassium | 579.7 mg | 12% |
| Zinc | 0.3 mg | 3% |
| Selenium | 2.0 µg | 4% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.3 mg | 13% |
| Iodine | 1.3 µg | 1% |
% 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 170 g serving — estimated.
Health score
53 / 100 · Fair
Formula: protective index 53 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 53, 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 | 79.7 kcal | 4% |
| Protein | 1.8 g | 4% |
| Carbohydrate | 3.0 g | 1% |
| of which net carbs (carbs minus fibre) | 2.0 g | — |
| of which sugars | 0.9 g | — |
| of which added sugars | 0.1 g | 0% |
| Fat | 7.2 g | 9% |
| of which saturated fat | 1.1 g | 6% |
| Fibre | 1.0 g | 4% |
| Sodium | 306.4 mg | 13% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 178.0 µg RAE | 20% |
| Vitamin C | 23.1 mg | 26% |
| Vitamin E | 0.7 mg | 5% |
| Vitamin K | 46.3 µg | 39% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.5 mg | 3% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 37.4 µg | 9% |
| Calcium | 87.1 mg | 7% |
| Iron | 1.0 mg | 6% |
| Magnesium | 16.7 mg | 4% |
| Phosphorus | 30.8 mg | 2% |
| Potassium | 341.0 mg | 7% |
| Zinc | 0.2 mg | 2% |
| Selenium | 1.2 µg | 2% |
| Manganese | 0.2 mg | 9% |
| Iodine | 0.7 µg | 0% |
% 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 ngọt — 142 g
- Tỏi — 6 g
- Dầu/mỡ — 12 g
- Nước mắm — 6 g
- Hành lá — 4 g
How it is made
Good to know
What is good
- Kcal 75, vitC 30mg
- Xơ 2.6g
Watch out for
- Dầu xào
- Đạm thấp
Healthier swaps
Portion sizes
- Small bowl — 94 g
- Serving — 170 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