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Fattoush

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Fattoush

Vegetables & legumes · 180 g serving · 15 min total

Good choice

Đĩa fattoush 180g ~140 kcal, xơ 3g, natri 280mg.

Lời khuyên: Xin ít dầu, bánh pita vừa.

211 kcal per serving

Protein 3.3 g · Carbs 17.2 g · Fat 15.1 g · Fibre 2.5 g · Sugars 4.3 g · Sodium 895.0 mg

Where the calories come from

Where the calories come fromCalories: 6% protein, 32% carbohydrate, 62% fat. 211 kcal total.211kcal / serving
  • Protein3.34 g · 6%
  • Carbohydrate17.15 g · 32%
  • Fat15.05 g · 62%

Estimated, per 180 g serving.

Daily Value at a glance

Protein7 % % Daily Value
Fibre9 % % Daily Value
Sodium39 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy210.4 kcal11%
Protein3.3 g7%
Carbohydrate17.2 g6%
of which net carbs (carbs minus fibre)14.7 g—
of which sugars4.3 g—
of which added sugars1.3 g3%
Fat15.0 g19%
of which saturated fat2.1 g11%
Fibre2.5 g9%
Sodium895.0 mg39%
Where the calories come from
Protein 6% · Carbohydrate 33% · Fat 64% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A201.6 µg RAE22%
Vitamin C15.7 mg17%
Vitamin E2.6 mg17%
Vitamin K78.3 µg65%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.0 mg6%
Vitamin B60.1 mg6%
Folate (B9)72.7 µg18%
Calcium50.4 mg4%
Iron1.1 mg6%
Magnesium23.9 mg6%
Phosphorus59.2 mg5%
Potassium340.2 mg7%
Zinc0.5 mg5%
Selenium5.3 µg10%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine59.9 µg40%

% 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 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 65 %; Iodine: 40 %; Vitamin A: 22 %; Folate (B9): 18 %; Vitamin C: 17 %; Vitamin E: 17 %Vitamin K65 %Iodine40 %Vitamin A22 %Folate (B9)18 %Vitamin C17 %Vitamin E17 %
Health scoreHealth score 52 out of 100, rated Fair.52/ 100
Fair

Health score

52 / 100 · Fair

Formula: protective index 52 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 52, 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
Energy116.9 kcal6%
Protein1.9 g4%
Carbohydrate9.5 g3%
of which net carbs (carbs minus fibre)8.1 g—
of which sugars2.4 g—
of which added sugars0.7 g1%
Fat8.4 g11%
of which saturated fat1.2 g6%
Fibre1.4 g5%
Sodium497.2 mg22%
Where the calories come from
Protein 7% · Carbohydrate 33% · Fat 65% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A112.0 µg RAE12%
Vitamin C8.7 mg10%
Vitamin E1.4 mg9%
Vitamin K43.5 µg36%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.5 mg3%
Vitamin B60.1 mg6%
Folate (B9)40.4 µg10%
Calcium28.0 mg2%
Iron0.6 mg3%
Magnesium13.3 mg3%
Phosphorus32.9 mg3%
Potassium189.0 mg4%
Zinc0.3 mg3%
Selenium2.9 µg5%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine33.3 µg22%

% 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

  • Cà chua — 40 g
  • Dưa leo — 30 g
  • Xà lách — 36 g
  • Bánh mì/đế bột mì — 22 g
  • Ngò — 8 g
  • Hành — 12 g
  • Dầu ô liu — 14 g
  • Chanh — 10 g
  • Muối — 2 g
  • Củ cải — 6 g

How it is made

raw · Prep 15 min

Không xử lý nhiệt — rửa sạch, không để >10 phút ở nhiệt phòng nếu có thịt/hải sản.

Good to know

What is good

  • Calo 140, xơ 3g
  • Béo 6g vừa

Watch out for

  • Natri 280mg
  • Đạm 4g

Healthier swaps

Portion sizes

  • Serving — 180 g
  • Serving — 90 g

How long to burn this off

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

210 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 49 min49 min
Running (steady run, 8 MET)≈ 21 min21 min
Cycling (moderate pace, 6 MET)≈ 29 min29 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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