Luffa and malabar-spinach soup

Also known as: Canh mướp nấu mồng tơi · Soups & broths · 250 g serving · 12 min total

Good choice

Canh mướp mồng tơi: 40kcal, xơ 2g — canh rất nhẹ.

Lời khuyên: Ít nước mắm, nhiều rau, tốt bữa tối.

18 kcal per serving

Protein 1.5 g · Carbs 3.2 g · Fat 0.3 g · Fibre 0.9 g · Sugars 1.4 g · Sodium 539.5 mg

Where the calories come from

Protein1.48 g · 28%
Carbohydrate3.16 g · 61%
Fat0.25 g · 11%

Estimated, per 250 g serving.

Daily Value at a glance

Protein3 % % Daily Value

Fibre3 % % Daily Value

Sodium23 % % Daily Value

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

Nutrition — 250 g Estimated

Nutrient	Amount	% Daily Value
Energy	18.0 kcal	1%
Protein	1.5 g	3%
Carbohydrate	3.2 g	1%
of which net carbs (carbs minus fibre)	2.3 g	—
of which sugars	1.4 g	—
of which added sugars	0.0 g	0%
Fat	0.3 g	0%
of which saturated fat	0.1 g	1%
Fibre	0.9 g	3%
Sodium	539.5 mg	23%

Where the calories come from

Protein 33% · Carbohydrate 71% · Fat 15% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	187.0 µg RAE	21%
Vitamin C	5.6 mg	6%
Vitamin E	0.6 mg	4%
Vitamin K	150.0 µg	125%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.4 mg	3%
Vitamin B6	0.1 mg	6%
Folate (B9)	48.0 µg	12%
Calcium	48.8 mg	4%
Iron	1.2 mg	7%
Magnesium	30.8 mg	7%
Phosphorus	27.5 mg	2%
Potassium	213.0 mg	5%
Zinc	0.3 mg	3%
Selenium	0.5 µg	1%
Copper	0.1 mg	11%
Manganese	0.3 mg	13%

% 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 250 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	7.2 kcal	0%
Protein	0.6 g	1%
Carbohydrate	1.3 g	0%
of which net carbs (carbs minus fibre)	0.9 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	0.4 g	1%
Sodium	215.8 mg	9%

Where the calories come from

Protein 33% · Carbohydrate 72% · Fat 13% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	74.8 µg RAE	8%
Vitamin C	2.2 mg	2%
Vitamin E	0.3 mg	2%
Vitamin K	60.0 µg	50%
Niacin (B3)	0.2 mg	1%
Folate (B9)	19.2 µg	5%
Calcium	19.5 mg	2%
Iron	0.5 mg	3%
Magnesium	12.3 mg	3%
Phosphorus	11.0 mg	1%
Potassium	85.2 mg	2%
Zinc	0.1 mg	1%
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.

Suitable for

Ingredients

Nước dùng rau — 175 g
Mướp — 15 g
Mồng tơi — 15 g
Rau bina — 15 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

40kcal, vegan-gần
Xơ 2g

Watch out for

Natri 280mg
Đạm thấp 2g

Healthier swaps

Portion sizes

Serving — 80 g
Small bowl — 125 g
Bowl — 250 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