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Cretan dakos

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Cretan dakos

Also known as: Dakos · Vegetables & legumes · 150 g serving · 30 min total

Good choice

Đĩa dakos 150g ~180 kcal, xơ 4g, natri 380mg.

Lời khuyên: Xin ít dầu/phô mai; cà chua nhiều.

326 kcal per serving

Protein 8.2 g · Carbs 23.9 g · Fat 22.4 g · Fibre 2.0 g · Sugars 3.7 g · Sodium 1,356.2 mg

Where the calories come from

Where the calories come fromCalories: 10% protein, 29% carbohydrate, 61% fat. 326 kcal total.326kcal / serving
  • Protein8.23 g · 10%
  • Carbohydrate23.86 g · 29%
  • Fat22.38 g · 61%

Estimated, per 150 g serving.

Daily Value at a glance

Protein16 % % Daily Value
Fibre7 % % Daily Value
Sodium59 % % Daily Value

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

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy325.7 kcal16%
Protein8.2 g16%
Carbohydrate23.9 g9%
of which net carbs (carbs minus fibre)21.9 g—
of which sugars3.7 g—
of which added sugars2.3 g5%
Fat22.4 g29%
of which saturated fat6.1 g31%
Fibre2.0 g7%
Sodium1,356.2 mg59%
Where the calories come from
Protein 10% · Carbohydrate 29% · Fat 62% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A82.7 µg RAE9%
Vitamin C15.0 mg17%
Vitamin D0.1 µg1%
Vitamin E2.6 mg17%
Vitamin K111.0 µg93%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.3 mg23%
Niacin (B3)1.5 mg9%
Vitamin B60.2 mg12%
Folate (B9)35.6 µg9%
Vitamin B120.5 µg21%
Calcium193.5 mg15%
Iron1.8 mg10%
Magnesium24.8 mg6%
Phosphorus150.0 mg12%
Potassium220.5 mg5%
Zinc1.3 mg12%
Selenium13.1 µg24%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine60.0 µg40%
Cholesterol24.9 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 150 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 93 %; Iodine: 40 %; Selenium: 24 %; Riboflavin (B2): 23 %; Vitamin B12: 21 %; Vitamin C: 17 %Vitamin K93 %Iodine40 %Selenium24 %Riboflavin (B2)23 %Vitamin B1221 %Vitamin C17 %
Health scoreHealth score 51 out of 100, rated Fair.51/ 100
Fair

Health score

51 / 100 · Fair

Formula: protective index 51 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 51, 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: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy217.1 kcal11%
Protein5.5 g11%
Carbohydrate15.9 g6%
of which net carbs (carbs minus fibre)14.5 g—
of which sugars2.5 g—
of which added sugars1.5 g3%
Fat14.9 g19%
of which saturated fat4.1 g21%
Fibre1.4 g5%
Sodium904.1 mg39%
Where the calories come from
Protein 10% · Carbohydrate 29% · Fat 62% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A55.1 µg RAE6%
Vitamin C10.0 mg11%
Vitamin D0.1 µg1%
Vitamin E1.7 mg11%
Vitamin K74.0 µg62%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)1.0 mg6%
Vitamin B60.1 mg6%
Folate (B9)23.7 µg6%
Vitamin B120.3 µg13%
Calcium129.0 mg10%
Iron1.2 mg7%
Magnesium16.5 mg4%
Phosphorus100.0 mg8%
Potassium147.0 mg3%
Zinc0.9 mg8%
Selenium8.7 µg16%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine40.0 µg27%
Cholesterol16.6 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

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Bánh mì/đế bột mì — 40 g
  • Cà chua — 50 g
  • Feta — 28 g
  • Dầu ô liu — 14 g
  • Ô liu — 8 g
  • Mùi tây — 6 g
  • Muối — 2 g
  • Hành — 2 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Xơ 4g, calo 180
  • Đạm 6g

Watch out for

  • Natri 380mg
  • Bão hòa 3g

Healthier swaps

Portion sizes

  • Serving — 150 g

How long to burn this off

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

326 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 16 min76 min
Running (steady run, 8 MET)≈ 33 min33 min
Cycling (moderate pace, 6 MET)≈ 44 min44 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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