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Cottage pie

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Cottage pie

Meat, poultry & eggs · 300 g serving · 70 min total

Enjoy in moderation

Phần cottage pie 300g ~420 kcal, 20g béo, natri 720mg.

Lời khuyên: 2/3 phần, salad; ít khoai nghiền bơ.

391 kcal per serving

Protein 20.4 g · Carbs 31.4 g · Fat 20.5 g · Fibre 3.0 g · Sugars 3.2 g · Sodium 984.1 mg

Where the calories come from

Where the calories come fromCalories: 21% protein, 32% carbohydrate, 47% fat. 391 kcal total.391kcal / serving
  • Protein20.44 g · 21%
  • Carbohydrate31.38 g · 32%
  • Fat20.47 g · 47%

Estimated, per 300 g serving.

Daily Value at a glance

Protein41 % % Daily Value
Fibre11 % % Daily Value
Sodium43 % % Daily Value

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

Nutrition — 300 g Estimated

NutrientAmount% Daily Value
Energy391.2 kcal20%
Protein20.4 g41%
Carbohydrate31.4 g11%
of which net carbs (carbs minus fibre)28.4 g—
of which sugars3.2 g—
of which added sugars0.0 g0%
Fat20.5 g26%
of which saturated fat5.6 g28%
Fibre3.0 g11%
Sodium984.0 mg43%
Where the calories come from
Protein 21% · Carbohydrate 32% · Fat 47% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A2.0 µg RAE0%
Vitamin C12.2 mg14%
Vitamin E0.9 mg6%
Vitamin K22.4 µg19%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.2 mg15%
Niacin (B3)5.7 mg36%
Vitamin B60.7 mg41%
Folate (B9)25.2 µg6%
Vitamin B121.8 µg75%
Calcium34.8 mg3%
Iron2.3 mg13%
Magnesium46.5 mg11%
Phosphorus204.9 mg16%
Potassium747.0 mg16%
Zinc4.6 mg42%
Selenium15.1 µg27%
Copper0.3 mg33%
Manganese0.3 mg13%
Iodine60.0 µg40%
Cholesterol58.2 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.

Top vitamins and minerals, % Daily Value per servingVitamin B12: 75 %; Zinc: 42 %; Vitamin B6: 41 %; Iodine: 40 %; Niacin (B3): 36 %; Copper: 33 %Vitamin B1275 %Zinc42 %Vitamin B641 %Iodine40 %Niacin (B3)36 %Copper33 %
Health scoreHealth score 39 out of 100, rated Low.39/ 100
Low

Health score

39 / 100 · Low

Formula: protective index 44 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 39, 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

NutrientAmount% Daily Value
Energy130.4 kcal7%
Protein6.8 g14%
Carbohydrate10.5 g4%
of which net carbs (carbs minus fibre)9.5 g—
of which sugars1.1 g—
of which added sugars0.0 g0%
Fat6.8 g9%
of which saturated fat1.9 g10%
Fibre1.0 g4%
Sodium328.0 mg14%
Where the calories come from
Protein 21% · Carbohydrate 32% · Fat 47% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.7 µg RAE0%
Vitamin C4.1 mg5%
Vitamin E0.3 mg2%
Vitamin K7.5 µg6%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.9 mg12%
Vitamin B60.2 mg12%
Folate (B9)8.4 µg2%
Vitamin B120.6 µg25%
Calcium11.6 mg1%
Iron0.8 mg4%
Magnesium15.5 mg4%
Phosphorus68.3 mg5%
Potassium249.0 mg5%
Zinc1.5 mg14%
Selenium5.0 µg9%
Copper0.1 mg11%
Manganese0.1 mg4%
Iodine20.0 µg13%
Cholesterol19.4 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

  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar
  • High protein

Ingredients

  • Khoai tây — 136 g
  • Hành — 41 g
  • Nước dùng bò — 41 g
  • Thịt bò — 66 g
  • Dầu/mỡ — 10 g
  • Muối — 2 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

  • Đạm 24g, xơ 4g
  • Calo 420

Watch out for

  • Natri 720mg
  • Bão hòa 8g

Healthier swaps

Portion sizes

  • Small bowl — 195 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.

391 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 31 min91 min
Running (steady run, 8 MET)≈ 40 min40 min
Cycling (moderate pace, 6 MET)≈ 53 min53 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 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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