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Rice with braised squid
Enjoy in moderationDĩa cơm mực kho 300g ~380 kcal, đạm 16g, natri 580mg.
Lời khuyên: Bớt nước kho, thêm rau; không ớt tương.
325 kcal per serving
Where the calories come from
- Protein17.55 g · 22%
- Carbohydrate45 g · 56%
- Fat7.65 g · 22%
Estimated, per 300 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 300 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 324.6 kcal | 16% |
| Protein | 17.5 g | 35% |
| Carbohydrate | 45.0 g | 16% |
| of which net carbs (carbs minus fibre) | 43.6 g | — |
| of which sugars | 2.3 g | — |
| of which added sugars | 0.5 g | 1% |
| Fat | 7.7 g | 10% |
| of which saturated fat | 1.4 g | 7% |
| Fibre | 1.4 g | 5% |
| Sodium | 1,140.0 mg | 50% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 31.5 µg RAE | 4% |
| Vitamin C | 9.0 mg | 10% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 30.0 µg | 25% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin (B3) | 2.6 mg | 16% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 22.6 µg | 6% |
| Vitamin B12 | 0.9 µg | 38% |
| Calcium | 53.1 mg | 4% |
| Iron | 1.1 mg | 6% |
| Magnesium | 73.8 mg | 18% |
| Phosphorus | 221.1 mg | 18% |
| Potassium | 423.0 mg | 9% |
| Zinc | 1.8 mg | 16% |
| Selenium | 40.2 µg | 73% |
| Copper | 1.4 mg | 156% |
| Manganese | 0.8 mg | 35% |
| Iodine | 2.9 µg | 2% |
| Cholesterol | 149.1 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 300 g serving — estimated.
Health score
56 / 100 · Fair
Formula: protective index 61 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 56, 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: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.
Nutrition — 100 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 108.2 kcal | 5% |
| Protein | 5.9 g | 12% |
| Carbohydrate | 15.0 g | 5% |
| of which net carbs (carbs minus fibre) | 14.5 g | — |
| of which sugars | 0.8 g | — |
| of which added sugars | 0.2 g | 0% |
| Fat | 2.6 g | 3% |
| of which saturated fat | 0.5 g | 3% |
| Fibre | 0.5 g | 2% |
| Sodium | 380.0 mg | 17% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 10.5 µg RAE | 1% |
| Vitamin C | 3.0 mg | 3% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 10.0 µg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.9 mg | 6% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 7.5 µg | 2% |
| Vitamin B12 | 0.3 µg | 13% |
| Calcium | 17.7 mg | 1% |
| Iron | 0.4 mg | 2% |
| Magnesium | 24.6 mg | 6% |
| Phosphorus | 73.7 mg | 6% |
| Potassium | 141.0 mg | 3% |
| Zinc | 0.6 mg | 5% |
| Selenium | 13.4 µg | 24% |
| Copper | 0.5 mg | 56% |
| Manganese | 0.3 mg | 13% |
| Iodine | 1.0 µg | 1% |
| Cholesterol | 49.7 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
- Cơm/nếp/cháo — 135 g
- Mực — 64 g
- Dầu — 6 g
- Nước mắm — 14 g
- Ngò — 2 g
- Hành lá — 2 g
- Gừng — 6 g
- Dưa leo — 36 g
- Cà chua — 36 g
How it is made
Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).
Good to know
What is good
- Đạm mực 16g
- Béo 10g vừa
Watch out for
- Natri 580mg
- Xơ 1g
Healthier swaps
Portion sizes
- Small bowl — 150 g
- Serving — 300 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
325 kcal per 300 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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