Callaloo

Vegetables & legumes · 150 g serving · 70 min total

Good choice

Callaloo: rau lá, xơ 4g, 80kcal — nền lành.

Lời khuyên: Ít cốt dừa/muối, giữ rau.

195 kcal per serving

Protein 3.4 g · Carbs 7.1 g · Fat 18.5 g · Fibre – g · Sugars – g · Sodium 823.2 mg

Where the calories come from

Protein3.41 g · 7%
Carbohydrate7.12 g · 14%
Fat18.47 g · 80%

Estimated, per 150 g serving.

Daily Value at a glance

Protein7 % % Daily Value

Fibre0 % % Daily Value

Sodium36 % % Daily Value

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

Nutrition — 150 g Estimated

Nutrient	Amount	% Daily Value
Energy	194.7 kcal	10%
Protein	3.4 g	7%
Carbohydrate	7.1 g	3%
of which net carbs (carbs minus fibre)	7.1 g	—
of which sugars	0.0 g	—
of which added sugars	0.0 g	0%
Fat	18.5 g	24%
of which saturated fat	10.4 g	52%
Fibre	0.0 g	0%
Sodium	823.2 mg	36%

Where the calories come from

Protein 7% · Carbohydrate 15% · Fat 86% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	292.5 µg RAE	33%
Vitamin C	17.5 mg	19%
Vitamin E	2.0 mg	13%
Vitamin K	292.5 µg	244%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	0.8 mg	5%
Vitamin B6	0.3 mg	18%
Folate (B9)	97.5 µg	24%
Calcium	107.0 mg	8%
Iron	3.8 mg	21%
Magnesium	79.2 mg	19%
Phosphorus	94.5 mg	8%
Potassium	436.5 mg	9%
Zinc	0.8 mg	7%
Selenium	4.5 µg	8%
Copper	0.2 mg	22%
Manganese	1.0 mg	43%
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.

Fair

Health score

56 / 100 · Fair

Formula: protective index 56 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 56, 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	129.8 kcal	6%
Protein	2.3 g	5%
Carbohydrate	4.8 g	2%
of which net carbs (carbs minus fibre)	4.8 g	—
of which sugars	0.0 g	—
of which added sugars	0.0 g	0%
Fat	12.3 g	16%
of which saturated fat	6.9 g	35%
Fibre	0.0 g	0%
Sodium	548.8 mg	24%

Where the calories come from

Protein 7% · Carbohydrate 15% · Fat 85% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	195.0 µg RAE	22%
Vitamin C	11.7 mg	13%
Vitamin E	1.3 mg	9%
Vitamin K	195.0 µg	163%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.6 mg	4%
Vitamin B6	0.2 mg	12%
Folate (B9)	65.0 µg	16%
Calcium	71.3 mg	5%
Iron	2.5 mg	14%
Magnesium	52.8 mg	13%
Phosphorus	63.0 mg	5%
Potassium	291.0 mg	6%
Zinc	0.6 mg	5%
Selenium	3.0 µg	5%
Copper	0.2 mg	22%
Manganese	0.7 mg	30%
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

Lá môn — 55 g
Cốt dừa — 48 g
Đậu bắp — 16 g
Hành — 12 g
Dầu/mỡ — 8 g
Ớt — 5 g
Tỏi — 4 g
Muối — 2 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu). Cốt dừa chịu nhiệt → mỡ bão hòa hòa vào nước.

Good to know

What is good

Xơ 4g, vegan
Kcal thấp

Watch out for

Natri 280mg
Đạm 4g

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: estimated-serve