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West African egusi soup
Enjoy in moderationTô canh egusi 250g ~260 kcal, 18g béo hạt, xơ 4g, natri 480mg.
Lời khuyên: Ăn rau nhiều, bớt dầu hạt; fufu vừa.
98 kcal per serving
Where the calories come from
- Protein1.29 g · 5%
- Carbohydrate3.35 g · 13%
- Fat9.23 g · 82%
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 | 97.5 kcal | 5% |
| Protein | 1.3 g | 3% |
| Carbohydrate | 3.4 g | 1% |
| of which net carbs (carbs minus fibre) | 2.6 g | — |
| of which sugars | 1.7 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 9.2 g | 12% |
| of which saturated fat | 1.5 g | 8% |
| Fibre | 0.8 g | 3% |
| Sodium | 534.8 mg | 23% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 148.0 µg RAE | 16% |
| Vitamin C | 5.8 mg | 6% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 131.0 µg | 109% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.4 mg | 3% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 35.3 µg | 9% |
| Calcium | 38.0 mg | 3% |
| Iron | 1.0 mg | 6% |
| Magnesium | 23.8 mg | 6% |
| Phosphorus | 23.2 mg | 2% |
| Potassium | 191.0 mg | 4% |
| Zinc | 0.3 mg | 3% |
| Selenium | 0.3 µg | 1% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
% 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
48 / 100 · Fair
Formula: protective index 53 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 48, 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 | 39.0 kcal | 2% |
| Protein | 0.5 g | 1% |
| Carbohydrate | 1.3 g | 0% |
| of which net carbs (carbs minus fibre) | 1.0 g | — |
| of which sugars | 0.7 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 3.7 g | 5% |
| of which saturated fat | 0.6 g | 3% |
| Fibre | 0.3 g | 1% |
| Sodium | 213.9 mg | 9% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 59.2 µg RAE | 7% |
| Vitamin C | 2.3 mg | 3% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 52.4 µg | 44% |
| Niacin (B3) | 0.2 mg | 1% |
| Folate (B9) | 14.1 µg | 4% |
| Calcium | 15.2 mg | 1% |
| Iron | 0.4 mg | 2% |
| Magnesium | 9.5 mg | 2% |
| Phosphorus | 9.3 mg | 1% |
| Potassium | 76.4 mg | 2% |
| Zinc | 0.1 mg | 1% |
| Selenium | 0.1 µg | 0% |
| Manganese | 0.1 mg | 4% |
% 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
- Nước dùng rau — 175 g
- Rau bina — 23 g
- Cà chua — 23 g
- Dầu/mỡ — 9 g
How it is made
Nước dùng ninh 90–100°C (thường 1–8 giờ). Chần sợi/rau 90–100°C vài phút. Quán thường giữ nước dùng >10 phút (keep-warm 70–90°C) — natri đọng, mỡ nổi.
Good to know
What is good
- Xơ 4g, đạm 12g
- Calo 260
Watch out for
- Béo 18g
- Natri 480mg
Healthier swaps
Portion sizes
- Serving — 80 g
- Small bowl — 125 g
- Bowl — 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