Ha Long squid cake

Also known as: Chả mực Hạ Long · Fish & seafood · 120 g serving · 27 min total

Enjoy in moderation

Phần chả mực Hạ Long ~220 kcal/120g: đạm 20g, chiên 12g béo, natri 720mg.

Lời khuyên: 2 miếng, gạt dầu. Rau. Người gout chừng.

168 kcal per serving

Protein 19.4 g · Carbs 6.3 g · Fat 6.8 g · Fibre 0.8 g · Sugars 0.3 g · Sodium 531.0 mg

Where the calories come from

Protein19.4 g · 47%
Carbohydrate6.31 g · 15%
Fat6.84 g · 37%

Estimated, per 120 g serving.

Daily Value at a glance

Protein39 % % Daily Value

Fibre3 % % Daily Value

Sodium23 % % Daily Value

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

Nutrition — 120 g Estimated

Nutrient	Amount	% Daily Value
Energy	167.8 kcal	8%
Protein	19.4 g	39%
Carbohydrate	6.3 g	2%
of which net carbs (carbs minus fibre)	5.5 g	—
of which sugars	0.3 g	—
of which added sugars	0.2 g	0%
Fat	6.8 g	9%
of which saturated fat	1.3 g	7%
Fibre	0.8 g	3%
Sodium	531.0 mg	23%

Where the calories come from

Protein 46% · Carbohydrate 15% · Fat 36% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	56.0 µg RAE	6%
Vitamin C	14.6 mg	16%
Vitamin E	1.7 mg	11%
Vitamin K	9.5 µg	8%
Riboflavin (B2)	0.4 mg	31%
Niacin (B3)	2.4 mg	15%
Vitamin B6	0.1 mg	6%
Folate (B9)	26.3 µg	7%
Vitamin B12	1.3 µg	54%
Calcium	61.8 mg	5%
Iron	2.8 mg	16%
Magnesium	53.3 mg	13%
Phosphorus	225.6 mg	18%
Potassium	387.6 mg	8%
Zinc	1.7 mg	15%
Selenium	43.1 µg	78%
Copper	1.8 mg	200%
Manganese	0.7 mg	30%
Iodine	1.3 µg	1%
Cholesterol	219.6 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 120 g serving — estimated.

Fair

Health score

53 / 100 · Fair

Formula: protective index 58 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 53, 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: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	139.8 kcal	7%
Protein	16.2 g	32%
Carbohydrate	5.3 g	2%
of which net carbs (carbs minus fibre)	4.6 g	—
of which sugars	0.3 g	—
of which added sugars	0.2 g	0%
Fat	5.7 g	7%
of which saturated fat	1.1 g	6%
Fibre	0.7 g	3%
Sodium	442.5 mg	19%

Where the calories come from

Protein 46% · Carbohydrate 15% · Fat 37% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	46.7 µg RAE	5%
Vitamin C	12.2 mg	14%
Vitamin E	1.4 mg	9%
Vitamin K	7.9 µg	7%
Riboflavin (B2)	0.4 mg	31%
Niacin (B3)	2.0 mg	13%
Vitamin B6	0.1 mg	6%
Folate (B9)	21.9 µg	5%
Vitamin B12	1.1 µg	46%
Calcium	51.5 mg	4%
Iron	2.3 mg	13%
Magnesium	44.4 mg	11%
Phosphorus	188.0 mg	15%
Potassium	323.0 mg	7%
Zinc	1.4 mg	13%
Selenium	35.9 µg	65%
Copper	1.5 mg	167%
Manganese	0.6 mg	26%
Iodine	1.1 µg	1%
Cholesterol	183.0 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

Mực — 95 g
Nghệ — 2 g
Thì là — 12 g
Nước mắm — 6 g
Dầu/mỡ — 5 g

How it is made

pan-fry · Prep 15 min · Cook 12 min

Good to know

What is good

Đạm mực 20g
Khẩu phần miếng

Watch out for

Chiên 12g béo
Natri 720mg, purin vừa

Healthier swaps

Portion sizes

Serving — 120 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