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Portuguese cozido

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Portuguese cozido

Also known as: Cozido · Stews & curries · 400 g serving · 70 min total

Enjoy in moderation

Tô cozido 400g ~380 kcal, đạm 28g, xơ 4g, natri 780mg.

Lời khuyên: Ăn thịt+rau, ít xúc xích; nước lọc.

621 kcal per serving

Protein 35.1 g · Carbs 44.5 g · Fat 34.2 g · Fibre 12.5 g · Sugars – g · Sodium 1,127.8 mg

Where the calories come from

Where the calories come fromCalories: 22% protein, 28% carbohydrate, 49% fat. 621 kcal total.621kcal / serving
  • Protein35.1 g · 22%
  • Carbohydrate44.51 g · 28%
  • Fat34.15 g · 49%

Estimated, per 400 g serving.

Daily Value at a glance

Protein70 % % Daily Value
Fibre45 % % Daily Value
Sodium49 % % Daily Value

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

Nutrition — 400 g Estimated

NutrientAmount% Daily Value
Energy620.8 kcal31%
Protein35.1 g70%
Carbohydrate44.5 g16%
of which net carbs (carbs minus fibre)32.0 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat34.2 g44%
of which saturated fat9.5 g48%
Fibre12.5 g45%
Sodium1,127.6 mg49%
Where the calories come from
Protein 23% · Carbohydrate 29% · Fat 50% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A5.9 µg RAE1%
Vitamin C27.1 mg30%
Vitamin D1.3 µg7%
Vitamin E1.5 mg10%
Vitamin K94.4 µg79%
Thiamin (B1)0.7 mg58%
Riboflavin (B2)0.5 mg38%
Niacin (B3)4.6 mg29%
Vitamin B60.5 mg29%
Folate (B9)279.2 µg70%
Vitamin B120.7 µg29%
Calcium128.8 mg10%
Iron5.6 mg31%
Magnesium97.6 mg23%
Phosphorus460.0 mg37%
Potassium864.0 mg18%
Zinc5.7 mg52%
Selenium35.6 µg65%
Copper0.6 mg67%
Manganese1.7 mg74%
Iodine60.0 µg40%
Cholesterol80.8 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 400 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 79 %; Manganese: 74 %; Folate (B9): 70 %; Copper: 67 %; Selenium: 65 %; Thiamin (B1): 58 %Vitamin K79 %Manganese74 %Folate (B9)70 %Copper67 %Selenium65 %Thiamin (B1)58 %
Health scoreHealth score 70 out of 100, rated Good.70/ 100
Good

Health score

70 / 100 · Good

Formula: protective index 75 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 70, 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
Energy155.2 kcal8%
Protein8.8 g18%
Carbohydrate11.1 g4%
of which net carbs (carbs minus fibre)8.0 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat8.5 g11%
of which saturated fat2.4 g12%
Fibre3.1 g11%
Sodium281.9 mg12%
Where the calories come from
Protein 23% · Carbohydrate 29% · Fat 49% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A1.5 µg RAE0%
Vitamin C6.8 mg8%
Vitamin D0.3 µg2%
Vitamin E0.4 mg3%
Vitamin K23.6 µg20%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.2 mg8%
Vitamin B60.1 mg6%
Folate (B9)69.8 µg17%
Vitamin B120.2 µg8%
Calcium32.2 mg2%
Iron1.4 mg8%
Magnesium24.4 mg6%
Phosphorus115.0 mg9%
Potassium216.0 mg5%
Zinc1.4 mg13%
Selenium8.9 µg16%
Copper0.2 mg22%
Manganese0.4 mg17%
Iodine15.0 µg10%
Cholesterol20.2 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.

Suitable for

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

Ingredients

  • Đậu gà — 148 g
  • Bắp cải — 66 g
  • Nước dùng heo — 74 g
  • Thịt heo — 88 g
  • Dầu/mỡ — 9 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 28g, xơ 4g
  • Calo 380

Watch out for

  • Natri 780mg
  • Bão hòa 7g

Healthier swaps

Portion sizes

  • Small bowl — 260 g
  • Serving — 400 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

621 kcal per 400 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 25 min145 min
Running (steady run, 8 MET)≈ 1 h 3 min63 min
Cycling (moderate pace, 6 MET)≈ 1 h 24 min84 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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