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PortionOr type the gramsMeal

Pangasius soup

Also known as: Canh cá lăng · Soups & broths · 320 g serving · 26 min total

Good choice

Canh cá lăng 320g ~110 kcal; đạm 13g, natri 500mg.

Lời khuyên: Nêm nhẹ. Khác lẩu cá lăng, cá lăng hấp và canh cá hú.

146 kcal per serving

Protein 18.1 g · Carbs 2.9 g · Fat 6.4 g · Fibre 0.6 g · Sugars 1.1 g · Sodium 1,138.3 mg

Where the calories come from

Protein18.05 g · 51%
Carbohydrate2.9 g · 8%
Fat6.43 g · 41%

Estimated, per 320 g serving.

Daily Value at a glance

Protein36 % % Daily Value

Fibre2 % % Daily Value

Sodium49 % % Daily Value

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

Nutrition — 320 g Estimated

Nutrient	Amount	% Daily Value
Energy	146.2 kcal	7%
Protein	18.0 g	36%
Carbohydrate	2.9 g	1%
of which net carbs (carbs minus fibre)	2.3 g	—
of which sugars	1.1 g	—
of which added sugars	0.3 g	1%
Fat	6.4 g	8%
of which saturated fat	1.4 g	7%
Fibre	0.6 g	2%
Sodium	1,138.2 mg	49%

Where the calories come from

Protein 49% · Carbohydrate 8% · Fat 39% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	46.7 µg RAE	5%
Vitamin C	10.4 mg	12%
Vitamin D	0.2 µg	1%
Vitamin E	1.2 mg	8%
Vitamin K	19.6 µg	16%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.3 mg	23%
Niacin (B3)	4.7 mg	29%
Vitamin B6	0.3 mg	18%
Folate (B9)	34.6 µg	9%
Vitamin B12	3.4 µg	142%
Calcium	40.0 mg	3%
Iron	1.0 mg	6%
Magnesium	52.5 mg	13%
Phosphorus	303.0 mg	24%
Potassium	700.8 mg	15%
Zinc	0.7 mg	6%
Selenium	9.8 µg	18%
Copper	0.2 mg	22%
Manganese	0.3 mg	13%
Iodine	1.7 µg	1%
Cholesterol	48.3 mg	—

% 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 320 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	45.7 kcal	2%
Protein	5.6 g	11%
Carbohydrate	0.9 g	0%
of which net carbs (carbs minus fibre)	0.7 g	—
of which sugars	0.3 g	—
of which added sugars	0.1 g	0%
Fat	2.0 g	3%
of which saturated fat	0.4 g	2%
Fibre	0.2 g	1%
Sodium	355.7 mg	15%

Where the calories come from

Protein 49% · Carbohydrate 8% · Fat 39% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	14.6 µg RAE	2%
Vitamin C	3.3 mg	4%
Vitamin D	0.1 µg	1%
Vitamin E	0.4 mg	3%
Vitamin K	6.1 µg	5%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.5 mg	9%
Vitamin B6	0.1 mg	6%
Folate (B9)	10.8 µg	3%
Vitamin B12	1.1 µg	46%
Calcium	12.5 mg	1%
Iron	0.3 mg	2%
Magnesium	16.4 mg	4%
Phosphorus	94.7 mg	8%
Potassium	219.0 mg	5%
Zinc	0.2 mg	2%
Selenium	3.1 µg	6%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Iodine	0.5 µg	0%
Cholesterol	15.1 mg	—

% 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

Allergens

Ingredients

Nước dùng cá — 210 g
Cá lăng — 70 g
Thì là — 8 g
Cà chua — 16 g
Hành lá — 8 g
Nước mắm — 8 g

How it is made

simmer · Prep 12 min · Cook 14 min

Nấu canh cá lăng. Khác lẩu cá lăng, cá lăng hấp, canh cá hú.

Good to know

What is good

Đạm cá lăng 13g
Canh trong

Watch out for

Natri 500mg
Purine

Healthier swaps

Portion sizes

Serving — 80 g
Small bowl — 160 g
Bowl — 320 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

Portion

146 kcal per 320 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 34 min34 min

Running (steady run, 8 MET)≈ 15 min15 min

Cycling (moderate pace, 6 MET)≈ 20 min20 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-21 · Verified by rule-engine-v2 · Basis: estimated-serve

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