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Lamb couscous
Enjoy in moderationPhần couscous cừu ~480 kcal/400g: đạm 24g, xơ 6g, natri 920mg, couscous 56g carb.
Lời khuyên: 1/2 phần. Gắp thịt-rau nhiều. Uống nước.
972 kcal per serving
Where the calories come from
- Protein40.85 g · 17%
- Carbohydrate128.27 g · 54%
- Fat31.15 g · 29%
Estimated, per 400 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 400 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 971.6 kcal | 49% |
| Protein | 40.8 g | 82% |
| Carbohydrate | 128.3 g | 47% |
| of which net carbs (carbs minus fibre) | 120.6 g | — |
| of which sugars | 4.6 g | — |
| of which added sugars | 0.4 g | 1% |
| Fat | 31.2 g | 40% |
| of which saturated fat | 9.8 g | 49% |
| Fibre | 7.7 g | 28% |
| Sodium | 1,783.2 mg | 78% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 262.0 µg RAE | 29% |
| Vitamin C | 9.5 mg | 11% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 48.4 µg | 40% |
| Thiamin (B1) | 1.4 mg | 117% |
| Riboflavin (B2) | 1.0 mg | 77% |
| Niacin (B3) | 15.3 mg | 96% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 512.0 µg | 128% |
| Vitamin B12 | 2.3 µg | 96% |
| Calcium | 76.4 mg | 6% |
| Iron | 9.7 mg | 54% |
| Magnesium | 75.6 mg | 18% |
| Phosphorus | 400.0 mg | 32% |
| Potassium | 672.0 mg | 14% |
| Zinc | 5.6 mg | 51% |
| Selenium | 76.0 µg | 138% |
| Copper | 0.5 mg | 56% |
| Manganese | 1.5 mg | 65% |
| Iodine | 120.0 µg | 80% |
| Cholesterol | 87.2 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 400 g serving — estimated.
Health score
72 / 100 · Good
Formula: protective index 77 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 72, 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 | 242.9 kcal | 12% |
| Protein | 10.2 g | 20% |
| Carbohydrate | 32.1 g | 12% |
| of which net carbs (carbs minus fibre) | 30.2 g | — |
| of which sugars | 1.2 g | — |
| of which added sugars | 0.1 g | 0% |
| Fat | 7.8 g | 10% |
| of which saturated fat | 2.5 g | 13% |
| Fibre | 1.9 g | 7% |
| Sodium | 445.8 mg | 19% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 65.5 µg RAE | 7% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 12.1 µg | 10% |
| Thiamin (B1) | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin (B3) | 3.8 mg | 24% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 128.0 µg | 32% |
| Vitamin B12 | 0.6 µg | 25% |
| Calcium | 19.1 mg | 1% |
| Iron | 2.4 mg | 13% |
| Magnesium | 18.9 mg | 5% |
| Phosphorus | 100.0 mg | 8% |
| Potassium | 168.0 mg | 4% |
| Zinc | 1.4 mg | 13% |
| Selenium | 19.0 µg | 35% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.4 mg | 17% |
| Iodine | 30.0 µg | 20% |
| Cholesterol | 21.8 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
- Couscous — 150 g
- Thịt cừu — 90 g
- Cà rốt — 30 g
- Hành — 22 g
- Đậu gà — 28 g
- Bắp cải — 18 g
- Dầu — 10 g
- Muối — 4 g
- Nước dùng rau — 48 g
How it is made
Good to know
What is good
- Đạm 24g, sắt 2.8mg, xơ 6g, vitC 16mg
- Rau củ nhiều
Watch out for
- Natri 920mg
- Mỡ cừu 16g béo
Healthier swaps
Portion sizes
- Serving — 400 g
- Serving — 200 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
972 kcal per 400 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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