Bok-choy soup

Also known as: Canh cải thìa · Soups & broths · 300 g serving · 12 min total

Good choice

Tô canh cải thìa ~40 kcal/300g: vitC 22mg, xơ 2g; nước 480mg natri.

Lời khuyên: Nêm nhẹ. Gắp rau. Kèm đạm.

17 kcal per serving

Protein 1.4 g · Carbs 2.9 g · Fat 0.2 g · Fibre 0.5 g · Sugars 1.6 g · Sodium 640.0 mg

Where the calories come from

Protein1.35 g · 28%
Carbohydrate2.91 g · 61%
Fat0.23 g · 11%

Estimated, per 300 g serving.

Daily Value at a glance

Protein3 % % Daily Value

Fibre2 % % Daily Value

Sodium28 % % 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	17.1 kcal	1%
Protein	1.4 g	3%
Carbohydrate	2.9 g	1%
of which net carbs (carbs minus fibre)	2.4 g	—
of which sugars	1.6 g	—
of which added sugars	0.0 g	0%
Fat	0.2 g	0%
of which saturated fat	0.1 g	1%
Fibre	0.5 g	2%
Sodium	639.9 mg	28%

Where the calories come from

Protein 33% · Carbohydrate 68% · Fat 11% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	140.1 µg RAE	16%
Vitamin C	14.9 mg	17%
Vitamin K	19.8 µg	17%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.1 mg	6%
Folate (B9)	22.1 µg	6%
Calcium	56.4 mg	4%
Iron	0.7 mg	4%
Magnesium	8.0 mg	2%
Phosphorus	22.0 mg	2%
Potassium	240.0 mg	5%
Zinc	0.2 mg	2%
Selenium	0.2 µg	0%
Manganese	0.1 mg	4%

% 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

48 / 100 · Fair

Formula: protective index 48 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 48, 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	5.7 kcal	0%
Protein	0.5 g	1%
Carbohydrate	1.0 g	0%
of which net carbs (carbs minus fibre)	0.8 g	—
of which sugars	0.5 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	213.3 mg	9%

Where the calories come from

Protein 35% · Carbohydrate 70% · Fat 16% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	46.7 µg RAE	5%
Vitamin C	5.0 mg	6%
Vitamin K	6.6 µg	6%
Niacin (B3)	0.2 mg	1%
Folate (B9)	7.4 µg	2%
Calcium	18.8 mg	1%
Iron	0.2 mg	1%
Magnesium	2.7 mg	1%
Phosphorus	7.3 mg	1%
Potassium	80.0 mg	2%
Zinc	0.1 mg	1%
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.

Suitable for

Ingredients

Nước dùng rau — 210 g
Cải thìa — 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 40, vitC 22mg, canxi 80mg
Xơ 2g

Watch out for

Natri 480mg
Đạm 3g

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