Ginger-steamed quail

Also known as: Chim cút hấp gừng · Meat, poultry & eggs · 160 g serving · 35 min total

Good choice

Phần chim cút hấp gừng ~210 kcal/160g: đạm 24g, hấp; muối 560mg natri.

Lời khuyên: Bỏ da. 1–2 con. Rau nhiều.

252 kcal per serving

Protein 46.5 g · Carbs 1.3 g · Fat 5.4 g · Fibre 0.1 g · Sugars 0.3 g · Sodium 487.7 mg

Where the calories come from

Protein46.49 g · 78%
Carbohydrate1.31 g · 2%
Fat5.36 g · 20%

Estimated, per 160 g serving.

Daily Value at a glance

Protein93 % % Daily Value

Fibre0 % % Daily Value

Sodium21 % % Daily Value

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

Nutrition — 160 g Estimated

Nutrient	Amount	% Daily Value
Energy	252.3 kcal	13%
Protein	46.5 g	93%
Carbohydrate	1.3 g	0%
of which net carbs (carbs minus fibre)	1.2 g	—
of which sugars	0.3 g	—
of which added sugars	0.2 g	0%
Fat	5.4 g	7%
of which saturated fat	1.5 g	8%
Fibre	0.1 g	0%
Sodium	487.7 mg	21%

Where the calories come from

Protein 74% · Carbohydrate 2% · Fat 19% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	9.1 µg RAE	1%
Vitamin C	0.3 mg	0%
Vitamin D	0.1 µg	1%
Vitamin E	0.4 mg	3%
Vitamin K	0.5 µg	0%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	20.6 mg	129%
Vitamin B6	0.9 mg	53%
Folate (B9)	9.0 µg	2%
Vitamin B12	0.5 µg	21%
Calcium	25.4 mg	2%
Iron	1.6 mg	9%
Magnesium	54.2 mg	13%
Phosphorus	342.4 mg	27%
Potassium	420.8 mg	9%
Zinc	1.5 mg	14%
Selenium	41.6 µg	76%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Iodine	1.0 µg	1%
Cholesterol	126.1 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 160 g serving — estimated.

Good

Health score

71 / 100 · Good

Formula: protective index 66 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 71, 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	157.7 kcal	8%
Protein	29.1 g	58%
Carbohydrate	0.8 g	0%
of which net carbs (carbs minus fibre)	0.7 g	—
of which sugars	0.2 g	—
of which added sugars	0.1 g	0%
Fat	3.4 g	4%
of which saturated fat	1.0 g	5%
Fibre	0.1 g	0%
Sodium	304.8 mg	13%

Where the calories come from

Protein 74% · Carbohydrate 2% · Fat 19% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	5.7 µg RAE	1%
Vitamin C	0.2 mg	0%
Vitamin D	0.1 µg	1%
Vitamin E	0.3 mg	2%
Vitamin K	0.3 µg	0%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	12.9 mg	81%
Vitamin B6	0.6 mg	35%
Folate (B9)	5.6 µg	1%
Vitamin B12	0.3 µg	13%
Calcium	15.9 mg	1%
Iron	1.0 mg	6%
Magnesium	33.9 mg	8%
Phosphorus	214.0 mg	17%
Potassium	263.0 mg	6%
Zinc	1.0 mg	9%
Selenium	26.0 µg	47%
Copper	0.1 mg	11%
Iodine	0.6 µg	0%
Cholesterol	78.8 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

Ingredients

Chim cút — 149 g
Gừng — 6 g
Nước mắm — 5 g

How it is made

steam · Prep 20 min · Cook 15 min

Hấp 100°C.

Good to know

What is good

Đạm 24g, sắt 2.4mg, hấp, gừng thơm
Kcal 210, ít dầu

Watch out for

Natri 560mg
Da nếu để mỡ

Healthier swaps

Portion sizes

Serving — 160 g
Serving — 80 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 dedupe-v1 · Basis: estimated-serve