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Caruru

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Caruru

Stews & curries · 180 g serving · 35 min total

Enjoy in moderation

Caruru 180g ~155 kcal; đậu bắp tôm, chất xơ 4g.

Lời khuyên: Một phần. Có hạt điều. Không phải gumbo.

257 kcal per serving

Protein 10.2 g · Carbs 11.5 g · Fat 20.1 g · Fibre 2.6 g · Sugars 3.6 g · Sodium 1,067.1 mg

Where the calories come from

Where the calories come fromCalories: 15% protein, 17% carbohydrate, 68% fat. 257 kcal total.257kcal / serving
  • Protein10.18 g · 15%
  • Carbohydrate11.45 g · 17%
  • Fat20.09 g · 68%

Estimated, per 180 g serving.

Daily Value at a glance

Protein20 % % Daily Value
Fibre9 % % Daily Value
Sodium46 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy257.2 kcal13%
Protein10.2 g20%
Carbohydrate11.4 g4%
of which net carbs (carbs minus fibre)8.8 g—
of which sugars3.6 g—
of which added sugars0.0 g0%
Fat20.1 g26%
of which saturated fat8.0 g40%
Fibre2.6 g9%
Sodium1,067.2 mg46%
Where the calories come from
Protein 16% · Carbohydrate 18% · Fat 70% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A34.7 µg RAE4%
Vitamin C20.9 mg23%
Vitamin E3.2 mg21%
Vitamin K34.4 µg29%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.9 mg12%
Vitamin B60.4 mg24%
Folate (B9)45.2 µg11%
Vitamin B120.6 µg25%
Calcium93.8 mg7%
Iron1.3 mg7%
Magnesium77.0 mg18%
Phosphorus198.0 mg16%
Potassium334.8 mg7%
Zinc1.5 mg14%
Selenium15.6 µg28%
Copper0.4 mg44%
Manganese0.5 mg22%
Iodine59.9 µg40%
Cholesterol50.9 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 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 44 %; Iodine: 40 %; Vitamin K: 29 %; Selenium: 28 %; Vitamin B12: 25 %; Vitamin B6: 24 %Copper44 %Iodine40 %Vitamin K29 %Selenium28 %Vitamin B1225 %Vitamin B624 %
Health scoreHealth score 48 out of 100, rated Fair.48/ 100
Fair

Health score

48 / 100 · Fair

Formula: protective index 53 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 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

NutrientAmount% Daily Value
Energy142.9 kcal7%
Protein5.7 g11%
Carbohydrate6.4 g2%
of which net carbs (carbs minus fibre)4.9 g—
of which sugars2.0 g—
of which added sugars0.0 g0%
Fat11.2 g14%
of which saturated fat4.5 g23%
Fibre1.5 g5%
Sodium592.9 mg26%
Where the calories come from
Protein 16% · Carbohydrate 18% · Fat 71% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A19.3 µg RAE2%
Vitamin C11.6 mg13%
Vitamin E1.8 mg12%
Vitamin K19.1 µg16%
Thiamin (B1)0.1 mg8%
Niacin (B3)1.0 mg6%
Vitamin B60.2 mg12%
Folate (B9)25.1 µg6%
Vitamin B120.3 µg13%
Calcium52.1 mg4%
Iron0.7 mg4%
Magnesium42.8 mg10%
Phosphorus110.0 mg9%
Potassium186.0 mg4%
Zinc0.8 mg7%
Selenium8.7 µg16%
Copper0.2 mg22%
Manganese0.3 mg13%
Iodine33.3 µg22%
Cholesterol28.3 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

  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar
  • Keto

Allergens

  • crustacean
  • tree-nut

Ingredients

  • Đậu bắp — 70 g
  • Tôm/cua — 24 g
  • Hạt điều — 12 g
  • Dầu cọ — 14 g
  • Hành — 16 g
  • Ớt — 6 g
  • Muối — 2 g
  • Tỏi — 4 g
  • Nước dùng tôm — 28 g
  • Gừng — 4 g

How it is made

simmer · Prep 15 min · Cook 20 min

Đậu bắp, tôm khô, dầu cọ và hạt điều.

Good to know

What is good

  • Chất xơ 4g

Watch out for

  • Natri 560mg

Healthier swaps

Portion sizes

  • Small bowl — 117 g
  • Serving — 180 g

How long to burn this off

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

257 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h60 min
Running (steady run, 8 MET)≈ 26 min26 min
Cycling (moderate pace, 6 MET)≈ 35 min35 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 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve

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