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Boiled luffa shoots

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Boiled luffa shoots

Also known as: Đọt mướp luộc · Vegetables & legumes · 150 g serving · 9 min total

Good choice

Đọt mướp luộc 150g ~30 kcal; xơ 1.8g, ít béo.

Lời khuyên: Chấm kho quẹt ít. Khác mướp luộc, đọt mướp xào và đọt su su luộc.

32 kcal per serving

Protein 4.2 g · Carbs 5.3 g · Fat 0.4 g · Fibre 3.4 g · Sugars 0.6 g · Sodium 98.4 mg

Where the calories come from

Where the calories come fromCalories: 41% protein, 51% carbohydrate, 8% fat. 32 kcal total.32kcal / serving
  • Protein4.16 g · 41%
  • Carbohydrate5.25 g · 51%
  • Fat0.36 g · 8%

Estimated, per 150 g serving.

Daily Value at a glance

Protein8 % % Daily Value
Fibre12 % % Daily Value
Sodium4 % % Daily Value

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

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy32.3 kcal2%
Protein4.2 g8%
Carbohydrate5.3 g2%
of which net carbs (carbs minus fibre)1.9 g—
of which sugars0.6 g—
of which added sugars0.0 g0%
Fat0.4 g1%
of which saturated fat0.1 g1%
Fibre3.4 g12%
Sodium98.4 mg4%
Where the calories come from
Protein 52% · Carbohydrate 66% · Fat 11% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A733.5 µg RAE82%
Vitamin C13.7 mg15%
Vitamin E2.9 mg19%
Vitamin K691.5 µg576%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.3 mg23%
Niacin (B3)0.7 mg4%
Vitamin B60.3 mg18%
Folate (B9)204.0 µg51%
Calcium190.5 mg15%
Iron5.0 mg28%
Magnesium122.0 mg29%
Phosphorus78.4 mg6%
Potassium652.5 mg14%
Zinc1.1 mg10%
Selenium2.1 µg4%
Copper0.2 mg22%
Manganese1.3 mg57%

% 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: 576 %; Vitamin A: 82 %; Manganese: 57 %; Folate (B9): 51 %; Magnesium: 29 %; Iron: 28 %Vitamin K576 %Vitamin A82 %Manganese57 %Folate (B9)51 %Magnesium29 %Iron28 %
Health scoreHealth score 89 out of 100, rated Excellent.89/ 100
Excellent

Health score

89 / 100 · Excellent

Formula: protective index 79 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 89, 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
Energy21.5 kcal1%
Protein2.8 g6%
Carbohydrate3.5 g1%
of which net carbs (carbs minus fibre)1.3 g—
of which sugars0.4 g—
of which added sugars0.0 g0%
Fat0.2 g0%
of which saturated fat0.0 g0%
Fibre2.2 g8%
Sodium65.6 mg3%
Where the calories come from
Protein 52% · Carbohydrate 65% · Fat 8% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A489.0 µg RAE54%
Vitamin C9.1 mg10%
Vitamin E1.9 mg13%
Vitamin K461.0 µg384%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)0.5 mg3%
Vitamin B60.2 mg12%
Folate (B9)136.0 µg34%
Calcium127.0 mg10%
Iron3.3 mg18%
Magnesium81.3 mg19%
Phosphorus52.3 mg4%
Potassium435.0 mg9%
Zinc0.7 mg6%
Selenium1.4 µg3%
Copper0.2 mg22%
Manganese0.9 mg39%

% 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

  • Đọt mướp — 140 g
  • Nước luộc — 10 g

How it is made

boil · Prep 5 min · Cook 4 min

Luộc đọt mướp. Khác mướp luộc (quả), xào, đọt su su luộc.

Good to know

What is good

  • Calo 30, rau luộc
  • Ít béo

Watch out for

  • Đạm thấp
  • Chấm mặn tăng natri

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.

32 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 8 min8 min
Running (steady run, 8 MET)≈ 3 min3 min
Cycling (moderate pace, 6 MET)≈ 4 min4 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 2026-09-20 · Verified by rule-engine-v2 · Basis: estimated-serve

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