Winter-melon soup

Also known as: Canh bí đao · Soups & broths · 300 g serving · 12 min total

Good choice

Tô canh bí đao ~45 kcal/300g: mát, nhẹ; nước mắm 480mg natri.

Lời khuyên: Nêm nhẹ. Húp vừa. Kèm đạm.

18 kcal per serving

Protein 0.7 g · Carbs 3.6 g · Fat 0.3 g · Fibre 0.5 g · Sugars 1.8 g · Sodium 679.4 mg

Where the calories come from

Protein0.72 g · 15%
Carbohydrate3.59 g · 73%
Fat0.26 g · 12%

Estimated, per 300 g serving.

Daily Value at a glance

Protein1 % % Daily Value

Fibre2 % % Daily Value

Sodium30 % % Daily Value

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

Nutrition — 300 g Estimated

Nutrient	Amount	% Daily Value
Energy	18.0 kcal	1%
Protein	0.7 g	1%
Carbohydrate	3.6 g	1%
of which net carbs (carbs minus fibre)	3.1 g	—
of which sugars	1.8 g	—
of which added sugars	0.0 g	0%
Fat	0.3 g	0%
of which saturated fat	0.1 g	1%
Fibre	0.5 g	2%
Sodium	679.5 mg	30%

Where the calories come from

Protein 16% · Carbohydrate 80% · Fat 15% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	25.2 µg RAE	3%
Vitamin C	6.5 mg	7%
Vitamin K	3.0 µg	3%
Thiamin (B1)	0.1 mg	8%
Niacin (B3)	0.4 mg	3%
Folate (B9)	2.2 µg	1%
Calcium	16.0 mg	1%
Iron	0.3 mg	2%
Magnesium	7.5 mg	2%
Phosphorus	15.5 mg	1%
Potassium	42.6 mg	1%
Zinc	0.4 mg	4%
Selenium	0.1 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.

Top vitamins & minerals

% Daily Value per 300 g serving — estimated.

Fair

Health score

45 / 100 · Fair

Formula: protective index 45 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 45, 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	6.0 kcal	0%
Protein	0.2 g	0%
Carbohydrate	1.2 g	0%
of which net carbs (carbs minus fibre)	1.0 g	—
of which sugars	0.6 g	—
of which added sugars	0.0 g	0%
Fat	0.1 g	0%
of which saturated fat	0.0 g	0%
Fibre	0.2 g	1%
Sodium	226.5 mg	10%

Where the calories come from

Protein 13% · Carbohydrate 80% · Fat 15% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	8.4 µg RAE	1%
Vitamin C	2.2 mg	2%
Vitamin K	1.0 µg	1%
Niacin (B3)	0.1 mg	1%
Folate (B9)	0.7 µg	0%
Calcium	5.3 mg	0%
Iron	0.1 mg	1%
Magnesium	2.5 mg	1%
Phosphorus	5.2 mg	0%
Potassium	14.2 mg	0%
Zinc	0.1 mg	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.

Suitable for

Ingredients

Nước dùng rau — 210 g
Bí đao — 54 g

How it is made

simmer, blanch, keep-warm · Prep 12 min · Cook 180 min

Nước dùng ninh 90–100°C (thường 1–8 giờ). Chần sợi/rau 90–100°C vài phút. Quán thường giữ nước dùng >10 phút (keep-warm 70–90°C) — natri đọng, mỡ nổi.

Good to know

What is good

Kcal 45, mát
Xơ 2g

Watch out for

Natri 480mg
Đạm 2g

Healthier swaps

Portion sizes

Serving — 80 g
Small bowl — 150 g
Bowl — 300 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