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Chana masala
Good choiceChana masala: đậu gà xơ 10g, đạm thực vật — nền lành.
Lời khuyên: Ít dầu, nhiều rau, roti/cơm vừa.
332 kcal per serving
Where the calories come from
- Protein11.66 g · 14%
- Carbohydrate38.53 g · 45%
- Fat16.01 g · 42%
Estimated, per 250 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 250 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 331.8 kcal | 17% |
| Protein | 11.7 g | 23% |
| Carbohydrate | 38.5 g | 14% |
| of which net carbs (carbs minus fibre) | 28.4 g | — |
| of which sugars | 8.4 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 16.0 g | 21% |
| of which saturated fat | 2.3 g | 12% |
| Fibre | 10.1 g | 36% |
| Sodium | 899.0 mg | 39% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 54.5 µg RAE | 6% |
| Vitamin C | 18.0 mg | 20% |
| Vitamin E | 2.0 mg | 13% |
| Vitamin K | 56.0 µg | 47% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 1.3 mg | 8% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 204.0 µg | 51% |
| Calcium | 110.0 mg | 8% |
| Iron | 6.3 mg | 35% |
| Magnesium | 81.3 mg | 19% |
| Phosphorus | 234.0 mg | 19% |
| Potassium | 625.0 mg | 13% |
| Zinc | 2.1 mg | 19% |
| Selenium | 4.6 µg | 8% |
| Copper | 0.5 mg | 56% |
| Manganese | 1.4 mg | 61% |
| Iodine | 60.0 µg | 40% |
% 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.
Health score
81 / 100 · Excellent
Formula: protective index 81 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 81, 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 | 132.7 kcal | 7% |
| Protein | 4.7 g | 9% |
| Carbohydrate | 15.4 g | 6% |
| of which net carbs (carbs minus fibre) | 11.4 g | — |
| of which sugars | 3.4 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 6.4 g | 8% |
| of which saturated fat | 0.9 g | 5% |
| Fibre | 4.0 g | 14% |
| Sodium | 359.6 mg | 16% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 21.8 µg RAE | 2% |
| Vitamin C | 7.2 mg | 8% |
| Vitamin E | 0.8 mg | 5% |
| Vitamin K | 22.4 µg | 19% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.5 mg | 3% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 81.6 µg | 20% |
| Calcium | 44.0 mg | 3% |
| Iron | 2.5 mg | 14% |
| Magnesium | 32.5 mg | 8% |
| Phosphorus | 93.6 mg | 7% |
| Potassium | 250.0 mg | 5% |
| Zinc | 0.8 mg | 7% |
| Selenium | 1.8 µg | 3% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.6 mg | 26% |
| Iodine | 24.0 µg | 16% |
% 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
- Đậu gà — 110 g
- Cà chua — 40 g
- Hành — 28 g
- Dầu/mỡ — 12 g
- Ớt — 6 g
- Gừng — 6 g
- Hạt thì là — 4 g
- Muối — 2 g
- Ngò — 8 g
- Nước dùng rau — 34 g
How it is made
Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu). Cốt dừa chịu nhiệt → mỡ bão hòa hòa vào nước.
Good to know
What is good
- Xơ 10g, đạm 12g
- Vegan, GI thấp
Watch out for
- Natri 580mg
- Dầu 10g
Healthier swaps
Portion sizes
- Small bowl — 162 g
- Serving — 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