You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Chakalaka

Add to my diary

Chakalaka

Vegetables & legumes · 150 g serving · 25 min total

Good choice

Chakalaka 150g ~115 kcal; rau đậu cay, chất xơ 4g.

Lời khuyên: Một phần. Cay. Không phải atchar.

161 kcal per serving

Protein 4.5 g · Carbs 18.1 g · Fat 8.7 g · Fibre 6.5 g · Sugars 3.5 g · Sodium 788.4 mg

Where the calories come from

Where the calories come fromCalories: 11% protein, 43% carbohydrate, 46% fat. 161 kcal total.161kcal / serving
  • Protein4.52 g · 11%
  • Carbohydrate18.06 g · 43%
  • Fat8.72 g · 46%

Estimated, per 150 g serving.

Daily Value at a glance

Protein9 % % Daily Value
Fibre23 % % Daily Value
Sodium34 % % Daily Value

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

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy161.1 kcal8%
Protein4.5 g9%
Carbohydrate18.1 g7%
of which net carbs (carbs minus fibre)11.6 g—
of which sugars3.5 g—
of which added sugars0.0 g0%
Fat8.7 g11%
of which saturated fat1.4 g7%
Fibre6.5 g23%
Sodium788.4 mg34%
Where the calories come from
Protein 11% · Carbohydrate 45% · Fat 49% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A125.0 µg RAE14%
Vitamin C30.2 mg34%
Vitamin E1.6 mg11%
Vitamin K23.9 µg20%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.8 mg5%
Vitamin B60.2 mg12%
Folate (B9)65.9 µg16%
Calcium58.4 mg4%
Iron1.6 mg9%
Magnesium36.5 mg9%
Phosphorus92.7 mg7%
Potassium390.0 mg8%
Zinc0.7 mg6%
Selenium2.7 µg5%
Copper0.2 mg22%
Manganese0.6 mg26%
Iodine60.0 µg40%

% 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 150 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 40 %; Vitamin C: 34 %; Manganese: 26 %; Copper: 22 %; Vitamin K: 20 %; Folate (B9): 16 %Iodine40 %Vitamin C34 %Manganese26 %Copper22 %Vitamin K20 %Folate (B9)16 %
Health scoreHealth score 69 out of 100, rated Good.69/ 100
Good

Health score

69 / 100 · Good

Formula: protective index 69 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 69, 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
Energy107.4 kcal5%
Protein3.0 g6%
Carbohydrate12.0 g4%
of which net carbs (carbs minus fibre)7.7 g—
of which sugars2.4 g—
of which added sugars0.0 g0%
Fat5.8 g7%
of which saturated fat0.9 g5%
Fibre4.3 g15%
Sodium525.6 mg23%
Where the calories come from
Protein 11% · Carbohydrate 45% · Fat 49% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A83.3 µg RAE9%
Vitamin C20.1 mg22%
Vitamin E1.1 mg7%
Vitamin K15.9 µg13%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.6 mg4%
Vitamin B60.2 mg12%
Folate (B9)43.9 µg11%
Calcium38.9 mg3%
Iron1.1 mg6%
Magnesium24.3 mg6%
Phosphorus61.8 mg5%
Potassium260.0 mg6%
Zinc0.5 mg5%
Selenium1.8 µg3%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine40.0 µg27%

% 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

  • Vegan
  • Vegetarian
  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar

Ingredients

  • Đậu — 36 g
  • Cà chua — 40 g
  • Hành — 24 g
  • Ớt chuông — 16 g
  • Cà rốt — 12 g
  • Ớt — 6 g
  • Dầu/mỡ — 8 g
  • Tỏi — 4 g
  • Bột cà ri — 2 g
  • Muối — 2 g

How it is made

simmer · Prep 10 min · Cook 15 min

Đậu, cà, hành và ớt xào chín.

Good to know

What is good

  • Chất xơ 4g

Watch out for

  • Natri 480mg

Healthier swaps

Portion sizes

  • Serving — 150 g

How long to burn this off

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

161 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 38 min38 min
Running (steady run, 8 MET)≈ 16 min16 min
Cycling (moderate pace, 6 MET)≈ 22 min22 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

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

LobioLobioVegetables & legumes391 kcalP 14g · C 40g · F 22gper 200 g servingGood choiceBaingan bhartaBaingan bhartaVegetables & legumes223 kcalP 3g · C 18g · F 17gper 200 g servingGood choiceIndian dalIndian dalVegetables & salads243 kcalP 9g · C 24g · F 13gper 200 g servingGood choiceYum nuaYum nuaVegetables & legumes292 kcalP 33g · C 19g · F 10gper 250 g servingBe carefulStuffed peppersStuffed peppersVegetables & legumes276 kcalP 18g · C 22g · F 13gper 250 g servingGood choiceLaphet thokeLaphet thokeVegetables & legumes309 kcalP 13g · C 14g · F 24gper 160 g servingGood choice