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Escondidinho

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Escondidinho

Stews & curries · 300 g serving · 60 min total

Enjoy in moderation

Escondidinho 300g ~480 kcal; thịt phủ khoai mì, đạm 22g.

Lời khuyên: Béo, mặn. Không phải cottage pie.

564 kcal per serving

Protein 30.3 g · Carbs 40.3 g · Fat 31.5 g · Fibre 2.7 g · Sugars 3.5 g · Sodium 1,008.7 mg

Where the calories come from

Where the calories come fromCalories: 21% protein, 28% carbohydrate, 50% fat. 564 kcal total.564kcal / serving
  • Protein30.3 g · 21%
  • Carbohydrate40.26 g · 28%
  • Fat31.47 g · 50%

Estimated, per 300 g serving.

Daily Value at a glance

Protein61 % % Daily Value
Fibre10 % % Daily Value
Sodium44 % % Daily Value

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

Nutrition — 300 g Estimated

NutrientAmount% Daily Value
Energy564.3 kcal28%
Protein30.3 g61%
Carbohydrate40.3 g15%
of which net carbs (carbs minus fibre)37.6 g—
of which sugars3.5 g—
of which added sugars0.0 g0%
Fat31.5 g40%
of which saturated fat15.1 g76%
Fibre2.7 g10%
Sodium1,008.6 mg44%
Where the calories come from
Protein 21% · Carbohydrate 29% · Fat 50% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A200.1 µg RAE22%
Vitamin C28.1 mg31%
Vitamin E1.7 mg11%
Vitamin K85.8 µg72%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.4 mg31%
Niacin (B3)5.3 mg33%
Vitamin B60.5 mg29%
Folate (B9)53.7 µg13%
Vitamin B121.6 µg67%
Calcium269.1 mg21%
Iron2.8 mg16%
Magnesium59.4 mg14%
Phosphorus327.0 mg26%
Potassium675.0 mg14%
Zinc5.3 mg48%
Selenium33.6 µg61%
Copper0.2 mg22%
Manganese0.8 mg35%
Iodine78.3 µg52%
Cholesterol114.0 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.

Top vitamins & minerals

% Daily Value per 300 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 72 %; Vitamin B12: 67 %; Selenium: 61 %; Iodine: 52 %; Zinc: 48 %; Manganese: 35 %Vitamin K72 %Vitamin B1267 %Selenium61 %Iodine52 %Zinc48 %Manganese35 %
Health scoreHealth score 50 out of 100, rated Fair.50/ 100
Fair

Health score

50 / 100 · Fair

Formula: protective index 55 + NOVA 3 adjustment (-5) + 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: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy188.1 kcal9%
Protein10.1 g20%
Carbohydrate13.4 g5%
of which net carbs (carbs minus fibre)12.5 g—
of which sugars1.2 g—
of which added sugars0.0 g0%
Fat10.5 g13%
of which saturated fat5.0 g25%
Fibre0.9 g3%
Sodium336.2 mg15%
Where the calories come from
Protein 21% · Carbohydrate 28% · Fat 50% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A66.7 µg RAE7%
Vitamin C9.4 mg10%
Vitamin E0.6 mg4%
Vitamin K28.6 µg24%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.8 mg11%
Vitamin B60.2 mg12%
Folate (B9)17.9 µg4%
Vitamin B120.5 µg21%
Calcium89.7 mg7%
Iron0.9 mg5%
Magnesium19.8 mg5%
Phosphorus109.0 mg9%
Potassium225.0 mg5%
Zinc1.8 mg16%
Selenium11.2 µg20%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine26.1 µg17%
Cholesterol38.0 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

  • Halal
  • Gluten-free
  • Low sugar
  • High protein

Allergens

  • milk

Ingredients

  • Sắn luộc — 130 g
  • Thịt bò nạc — 70 g
  • Phô mai — 28 g
  • Hành — 16 g
  • Bơ — 14 g
  • Sữa — 16 g
  • Cà chua — 10 g
  • Dầu/mỡ — 6 g
  • Muối — 2 g
  • Tiêu — 2 g
  • Mùi tây — 4 g
  • Tỏi — 2 g

How it is made

bake · Prep 20 min · Cook 40 min

Thịt khô dưới lớp khoai mì nghiền và phô mai, nướng.

Good to know

What is good

  • Đạm 22g

Watch out for

  • Béo bão hòa 10g
  • Natri 820mg

Healthier swaps

Portion sizes

  • Small bowl — 195 g
  • Serving — 300 g

How long to burn this off

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

564 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 12 min132 min
Running (steady run, 8 MET)≈ 58 min58 min
Cycling (moderate pace, 6 MET)≈ 1 h 17 min77 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 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve

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