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Irish colcannon
Good choicePhần colcannon 200g ~180 kcal, xơ 3g, 5g bão hòa bơ.
Lời khuyên: Xin ít bơ, kèm đạm nạc.
258 kcal per serving
Where the calories come from
- Protein3.75 g · 6%
- Carbohydrate28.2 g · 42%
- Fat15.59 g · 52%
Estimated, per 200 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 200 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 258.0 kcal | 13% |
| Protein | 3.7 g | 7% |
| Carbohydrate | 28.2 g | 10% |
| of which net carbs (carbs minus fibre) | 24.3 g | — |
| of which sugars | 3.3 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 15.6 g | 20% |
| of which saturated fat | 9.6 g | 48% |
| Fibre | 3.9 g | 14% |
| Sodium | 797.8 mg | 35% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 140.0 µg RAE | 16% |
| Vitamin C | 23.2 mg | 26% |
| Vitamin D | 0.3 µg | 2% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 66.0 µg | 55% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 1.7 mg | 11% |
| Vitamin B6 | 0.4 mg | 24% |
| Folate (B9) | 28.2 µg | 7% |
| Vitamin B12 | 0.1 µg | 4% |
| Calcium | 79.2 mg | 6% |
| Iron | 0.9 mg | 5% |
| Magnesium | 38.4 mg | 9% |
| Phosphorus | 88.0 mg | 7% |
| Potassium | 540.0 mg | 11% |
| Zinc | 0.5 mg | 5% |
| Selenium | 1.8 µg | 3% |
| Copper | 0.3 mg | 33% |
| Manganese | 0.8 mg | 35% |
| Iodine | 67.6 µg | 45% |
| Cholesterol | 40.8 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.
Top vitamins & minerals
% Daily Value per 200 g serving — estimated.
Health score
50 / 100 · Fair
Formula: protective index 50 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 50, 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 | 129.0 kcal | 6% |
| Protein | 1.9 g | 4% |
| Carbohydrate | 14.1 g | 5% |
| of which net carbs (carbs minus fibre) | 12.2 g | — |
| of which sugars | 1.7 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 7.8 g | 10% |
| of which saturated fat | 4.8 g | 24% |
| Fibre | 1.9 g | 7% |
| Sodium | 398.9 mg | 17% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 70.0 µg RAE | 8% |
| Vitamin C | 11.6 mg | 13% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 33.0 µg | 28% |
| Thiamin (B1) | 0.1 mg | 8% |
| Niacin (B3) | 0.8 mg | 5% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 14.1 µg | 4% |
| Vitamin B12 | 0.1 µg | 4% |
| Calcium | 39.6 mg | 3% |
| Iron | 0.5 mg | 3% |
| Magnesium | 19.2 mg | 5% |
| Phosphorus | 44.0 mg | 4% |
| Potassium | 270.0 mg | 6% |
| Zinc | 0.3 mg | 3% |
| Selenium | 0.9 µg | 2% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.4 mg | 17% |
| Iodine | 33.8 µg | 23% |
| Cholesterol | 20.4 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
- Khoai tây — 110 g
- Bắp cải — 36 g
- Bơ — 18 g
- Sữa — 22 g
- Hành lá — 8 g
- Muối — 2 g
- Tiêu — 4 g
How it is made
Good to know
What is good
- Calo 180, xơ 3g
- Natri 280mg vừa
Watch out for
- Bão hòa 5g bơ
- Đạm 4g
Healthier swaps
Portion sizes
- Serving — 200 g
- Serving — 100 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
258 kcal per 200 g portion · at 70 kg
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 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve
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