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Nigerian egusi stew
Enjoy in moderationTô egusi 250g ~280 kcal, 20g béo hạt, xơ 4g, natri 480mg.
Lời khuyên: Xin ít dầu, fufu vừa; rau.
521 kcal per serving
Where the calories come from
- Protein31.06 g · 23%
- Carbohydrate13.71 g · 10%
- Fat39.81 g · 67%
Estimated, per 250 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 250 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 521.5 kcal | 26% |
| Protein | 31.1 g | 62% |
| Carbohydrate | 13.7 g | 5% |
| of which net carbs (carbs minus fibre) | 8.0 g | — |
| of which sugars | 2.4 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 39.8 g | 51% |
| of which saturated fat | 11.2 g | 56% |
| Fibre | 5.7 g | 20% |
| Sodium | 1,059.3 mg | 46% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 224.0 µg RAE | 25% |
| Vitamin C | 12.7 mg | 14% |
| Vitamin E | 14.5 mg | 97% |
| Vitamin K | 202.0 µg | 168% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin (B3) | 7.6 mg | 48% |
| Vitamin B6 | 0.8 mg | 47% |
| Folate (B9) | 167.0 µg | 42% |
| Vitamin B12 | 1.7 µg | 71% |
| Calcium | 104.0 mg | 8% |
| Iron | 4.7 mg | 26% |
| Magnesium | 110.0 mg | 26% |
| Phosphorus | 675.0 mg | 54% |
| Potassium | 820.0 mg | 17% |
| Zinc | 5.8 mg | 53% |
| Selenium | 59.3 µg | 108% |
| Copper | 0.9 mg | 100% |
| Manganese | 1.3 mg | 57% |
| Iodine | 60.0 µg | 40% |
| Cholesterol | 72.8 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 250 g serving — estimated.
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: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.
Nutrition — 100 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 208.6 kcal | 10% |
| Protein | 12.4 g | 25% |
| Carbohydrate | 5.5 g | 2% |
| of which net carbs (carbs minus fibre) | 3.2 g | — |
| of which sugars | 1.0 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 15.9 g | 20% |
| of which saturated fat | 4.5 g | 23% |
| Fibre | 2.3 g | 8% |
| Sodium | 423.7 mg | 18% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 89.6 µg RAE | 10% |
| Vitamin C | 5.1 mg | 6% |
| Vitamin E | 5.8 mg | 39% |
| Vitamin K | 80.8 µg | 67% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 3.0 mg | 19% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 66.8 µg | 17% |
| Vitamin B12 | 0.7 µg | 29% |
| Calcium | 41.6 mg | 3% |
| Iron | 1.9 mg | 11% |
| Magnesium | 44.0 mg | 10% |
| Phosphorus | 270.0 mg | 22% |
| Potassium | 328.0 mg | 7% |
| Zinc | 2.3 mg | 21% |
| Selenium | 23.7 µg | 43% |
| Copper | 0.4 mg | 44% |
| Manganese | 0.5 mg | 22% |
| Iodine | 24.0 µg | 16% |
| Cholesterol | 29.1 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
- Hạt egusi — 40 g
- Thịt bò nạc — 60 g
- Rau bina — 40 g
- Dầu cọ — 16 g
- Hành — 16 g
- Ớt — 6 g
- Tôm/cua — 12 g
- Muối — 2 g
- Nước dùng tôm — 58 g
How it is made
Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).
Good to know
What is good
- Đạm 14g, xơ 4g
- Calo 280
Watch out for
- Béo 20g
- Natri 480mg
Healthier swaps
Portion sizes
- Small bowl — 162 g
- Serving — 250 g
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