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PortionOr type the gramsMeal

Hong Kong egg waffle

Also known as: Egg waffle · Fried & street food · 70 g serving · 30 min total

Enjoy in moderation

Phần egg waffle 70g ~180 kcal, đường 12g.

Lời khuyên: 1/2 phần, không kem; trà không đường.

190 kcal per serving

Protein 5.6 g · Carbs 26.2 g · Fat 6.8 g · Fibre 0.7 g · Sugars 5.9 g · Sodium 28.8 mg

Where the calories come from

Protein5.56 g · 12%
Carbohydrate26.15 g · 56%
Fat6.84 g · 33%

Estimated, per 70 g serving.

Daily Value at a glance

Protein11 % % Daily Value

Fibre3 % % Daily Value

Sodium1 % % Daily Value

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

Nutrition — 70 g Estimated

Nutrient	Amount	% Daily Value
Energy	190.3 kcal	10%
Protein	5.6 g	11%
Carbohydrate	26.1 g	9%
of which net carbs (carbs minus fibre)	25.4 g	—
of which sugars	5.9 g	—
of which added sugars	5.7 g	11%
Fat	6.8 g	9%
of which saturated fat	1.4 g	7%
Fibre	0.7 g	3%
Sodium	28.8 mg	1%

Where the calories come from

Protein 12% · Carbohydrate 55% · Fat 32% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	33.4 µg RAE	4%
Vitamin D	0.5 µg	3%
Vitamin E	0.6 mg	4%
Vitamin K	7.8 µg	7%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.3 mg	2%
Folate (B9)	16.8 µg	4%
Vitamin B12	0.2 µg	8%
Calcium	15.6 mg	1%
Iron	0.6 mg	3%
Magnesium	8.2 mg	2%
Phosphorus	67.3 mg	5%
Potassium	56.8 mg	1%
Zinc	0.4 mg	4%
Selenium	16.0 µg	29%
Manganese	0.2 mg	9%
Iodine	13.7 µg	9%
Cholesterol	83.3 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 70 g serving — estimated.

Fair

Health score

50 / 100 · Fair

Formula: protective index 60 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 50, 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: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	271.9 kcal	14%
Protein	8.0 g	16%
Carbohydrate	37.4 g	14%
of which net carbs (carbs minus fibre)	36.4 g	—
of which sugars	8.5 g	—
of which added sugars	8.1 g	16%
Fat	9.8 g	13%
of which saturated fat	2.0 g	10%
Fibre	1.0 g	4%
Sodium	41.2 mg	2%

Where the calories come from

Protein 12% · Carbohydrate 55% · Fat 32% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	47.7 µg RAE	5%
Vitamin D	0.7 µg	3%
Vitamin E	0.8 mg	5%
Vitamin K	11.2 µg	9%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.1 mg	6%
Folate (B9)	24.0 µg	6%
Vitamin B12	0.4 µg	17%
Calcium	22.3 mg	2%
Iron	0.8 mg	4%
Magnesium	11.7 mg	3%
Phosphorus	96.1 mg	8%
Potassium	81.1 mg	2%
Zinc	0.6 mg	5%
Selenium	22.9 µg	42%
Copper	0.1 mg	11%
Manganese	0.3 mg	13%
Iodine	19.6 µg	13%
Cholesterol	119.0 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

Allergens

Ingredients

Bột mì — 27 g
Nước — 11 g
Trứng — 22 g
Đường — 6 g
Dầu chiên — 4 g

How it is made

cook · Prep 15 min · Cook 15 min

NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

Calo 180, natri 80mg
Béo 6g vừa

Watch out for

Đường 12g
Xơ 0g

Healthier swaps

Portion sizes

Piece — 70 g

How long to burn this off

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

Portion

190 kcal per 70 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 44 min44 min

Running (steady run, 8 MET)≈ 19 min19 min

Cycling (moderate pace, 6 MET)≈ 26 min26 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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