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Boiled kale
Good choiceCải xoăn luộc 160g ~35 kcal; xơ 2.8g, vitK 180µg.
Lời khuyên: Chấm ít mắm. Khác cải xoăn xào tỏi, cải bẹ xanh luộc và nước ép cải xoăn.
54 kcal per serving
Where the calories come from
- Protein4.41 g · 27%
- Carbohydrate7.95 g · 48%
- Fat1.81 g · 25%
Estimated, per 160 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 160 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 54.1 kcal | 3% |
| Protein | 4.4 g | 9% |
| Carbohydrate | 8.0 g | 3% |
| of which net carbs (carbs minus fibre) | 2.0 g | — |
| of which sugars | 1.8 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 1.8 g | 2% |
| of which saturated fat | 0.3 g | 2% |
| Fibre | 6.0 g | 21% |
| Sodium | 24.3 mg | 1% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 219.2 µg RAE | 24% |
| Vitamin C | 26.7 mg | 30% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 627.2 µg | 523% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 0.7 mg | 4% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 97.4 µg | 24% |
| Calcium | 225.6 mg | 17% |
| Iron | 1.3 mg | 7% |
| Magnesium | 37.6 mg | 9% |
| Phosphorus | 63.0 mg | 5% |
| Potassium | 216.0 mg | 5% |
| Zinc | 0.4 mg | 4% |
| Selenium | 1.4 µg | 3% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.8 mg | 35% |
% 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.
Health score
99 / 100 · Excellent
Formula: protective index 89 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 99, 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 | 33.8 kcal | 2% |
| Protein | 2.8 g | 6% |
| Carbohydrate | 5.0 g | 2% |
| of which net carbs (carbs minus fibre) | 1.2 g | — |
| of which sugars | 1.1 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 1.1 g | 1% |
| of which saturated fat | 0.2 g | 1% |
| Fibre | 3.8 g | 14% |
| Sodium | 15.2 mg | 1% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 137.0 µg RAE | 15% |
| Vitamin C | 16.7 mg | 19% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 392.0 µg | 327% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.4 mg | 3% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 60.9 µg | 15% |
| Calcium | 141.0 mg | 11% |
| Iron | 0.8 mg | 4% |
| Magnesium | 23.5 mg | 6% |
| Phosphorus | 39.4 mg | 3% |
| Potassium | 135.0 mg | 3% |
| Zinc | 0.3 mg | 3% |
| Selenium | 0.8 µg | 1% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.5 mg | 22% |
% 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 xoăn — 150 g
- Nước luộc — 10 g
How it is made
Luộc cải xoăn. Khác cải xoăn xào tỏi, nước ép cải xoăn, cải bẹ xanh luộc.
Good to know
What is good
- Calo 35, vitK
- Luộc không dầu
Watch out for
- Chấm mắm thì mặn
- Đạm thấp
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 2026-09-20 · Verified by rule-engine-v2 · Basis: estimated-serve