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PortionOr type the gramsMeal

Squid soup

Also known as: Canh mực · Soups & broths · 300 g serving · 18 min total

Good choice

Canh mực 300g ~95 kcal; đạm 12g, natri 500mg.

Lời khuyên: Nêm nhẹ. Khác canh chua mực, canh dê và canh trai.

101 kcal per serving

Protein 14.7 g · Carbs 4.8 g · Fat 2.2 g · Fibre 0.6 g · Sugars 1.1 g · Sodium 1,062.5 mg

Where the calories come from

Protein14.72 g · 60%
Carbohydrate4.79 g · 20%
Fat2.2 g · 20%

Estimated, per 300 g serving.

Daily Value at a glance

Protein29 % % Daily Value

Fibre2 % % Daily Value

Sodium46 % % 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	101.1 kcal	5%
Protein	14.7 g	29%
Carbohydrate	4.8 g	2%
of which net carbs (carbs minus fibre)	4.2 g	—
of which sugars	1.1 g	—
of which added sugars	0.3 g	1%
Fat	2.2 g	3%
of which saturated fat	0.5 g	3%
Fibre	0.6 g	2%
Sodium	1,062.6 mg	46%

Where the calories come from

Protein 58% · Carbohydrate 19% · Fat 20% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	51.0 µg RAE	6%
Vitamin C	12.3 mg	14%
Vitamin E	1.1 mg	7%
Vitamin K	17.8 µg	15%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.4 mg	31%
Niacin (B3)	3.9 mg	24%
Vitamin B6	0.2 mg	12%
Folate (B9)	28.4 µg	7%
Vitamin B12	2.1 µg	88%
Calcium	49.5 mg	4%
Iron	1.1 mg	6%
Magnesium	52.2 mg	12%
Phosphorus	234.9 mg	19%
Potassium	552.0 mg	12%
Zinc	1.0 mg	9%
Selenium	25.2 µg	46%
Copper	1.1 mg	122%
Manganese	0.3 mg	13%
Iodine	1.7 µg	1%
Cholesterol	117.9 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 300 g serving — estimated.

Fair

Health score

58 / 100 · Fair

Formula: protective index 58 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 58, 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	33.7 kcal	2%
Protein	4.9 g	10%
Carbohydrate	1.6 g	1%
of which net carbs (carbs minus fibre)	1.4 g	—
of which sugars	0.4 g	—
of which added sugars	0.1 g	0%
Fat	0.7 g	1%
of which saturated fat	0.2 g	1%
Fibre	0.2 g	1%
Sodium	354.2 mg	15%

Where the calories come from

Protein 58% · Carbohydrate 19% · Fat 19% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	17.0 µg RAE	2%
Vitamin C	4.1 mg	5%
Vitamin E	0.4 mg	3%
Vitamin K	5.9 µg	5%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.3 mg	8%
Vitamin B6	0.1 mg	6%
Folate (B9)	9.5 µg	2%
Vitamin B12	0.7 µg	29%
Calcium	16.5 mg	1%
Iron	0.4 mg	2%
Magnesium	17.4 mg	4%
Phosphorus	78.3 mg	6%
Potassium	184.0 mg	4%
Zinc	0.3 mg	3%
Selenium	8.4 µg	15%
Copper	0.4 mg	44%
Manganese	0.1 mg	4%
Iodine	0.6 µg	0%
Cholesterol	39.3 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.

Suitable for

Allergens

Ingredients

Nước dùng cá — 200 g
Mực — 50 g
Cà chua — 16 g
Thì là — 8 g
Hành lá — 8 g
Nước mắm — 8 g

How it is made

simmer · Prep 10 min · Cook 8 min

Nấu canh mực. Khác canh chua mực, canh dê, canh trai.

Good to know

What is good

Calo 95, đạm 12g
Canh trong

Watch out for

Natri 500mg
Nhuyễn thể

Healthier swaps

Portion sizes

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

101 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 24 min24 min

Running (steady run, 8 MET)≈ 10 min10 min

Cycling (moderate pace, 6 MET)≈ 14 min14 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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