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Kerala fish curry
Enjoy in moderationPhần cà ri cá Kerala 300g ~320 kcal, đạm 26g, 10g bão hòa từ dừa.
Lời khuyên: Bớt nước cốt dừa, cơm vừa; thêm rau.
258 kcal per serving
Where the calories come from
- Protein28.41 g · 43%
- Carbohydrate8.57 g · 13%
- Fat12.75 g · 44%
Estimated, per 300 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 300 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 258.0 kcal | 13% |
| Protein | 28.4 g | 57% |
| Carbohydrate | 8.6 g | 3% |
| of which net carbs (carbs minus fibre) | 7.0 g | — |
| of which sugars | 4.1 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 12.8 g | 16% |
| of which saturated fat | 10.4 g | 52% |
| Fibre | 1.6 g | 6% |
| Sodium | 882.6 mg | 38% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 55.8 µg RAE | 6% |
| Vitamin C | 15.7 mg | 17% |
| Vitamin D | 1.4 µg | 7% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 7.8 µg | 7% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 3.8 mg | 24% |
| Vitamin B6 | 0.5 mg | 29% |
| Folate (B9) | 31.5 µg | 8% |
| Vitamin B12 | 1.2 µg | 50% |
| Calcium | 42.9 mg | 3% |
| Iron | 2.7 mg | 15% |
| Magnesium | 87.0 mg | 21% |
| Phosphorus | 245.1 mg | 20% |
| Potassium | 678.0 mg | 14% |
| Zinc | 1.2 mg | 11% |
| Selenium | 46.5 µg | 85% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.6 mg | 26% |
| Iodine | 60.0 µg | 40% |
| Cholesterol | 62.7 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.
Health score
43 / 100 · Fair
Formula: protective index 48 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 43, 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 | 86.0 kcal | 4% |
| Protein | 9.5 g | 19% |
| Carbohydrate | 2.9 g | 1% |
| of which net carbs (carbs minus fibre) | 2.4 g | — |
| of which sugars | 1.4 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 4.3 g | 6% |
| of which saturated fat | 3.5 g | 18% |
| Fibre | 0.5 g | 2% |
| Sodium | 294.2 mg | 13% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 18.6 µg RAE | 2% |
| Vitamin C | 5.2 mg | 6% |
| Vitamin D | 0.5 µg | 3% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 2.6 µg | 2% |
| Thiamin (B1) | 0.1 mg | 8% |
| Niacin (B3) | 1.3 mg | 8% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 10.5 µg | 3% |
| Vitamin B12 | 0.4 µg | 17% |
| Calcium | 14.3 mg | 1% |
| Iron | 0.9 mg | 5% |
| Magnesium | 29.0 mg | 7% |
| Phosphorus | 81.7 mg | 7% |
| Potassium | 226.0 mg | 5% |
| Zinc | 0.4 mg | 4% |
| Selenium | 15.5 µg | 28% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
| Iodine | 20.0 µg | 13% |
| Cholesterol | 20.9 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
- Nước dùng cá — 3 g
- Cà chua — 95 g
- Hành — 33 g
- Cá tuyết muối — 114 g
- Cốt dừa — 54 g
- Muối — 2 g
How it is made
Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu). Cốt dừa chịu nhiệt → mỡ bão hòa hòa vào nước.
Good to know
What is good
- Đạm cá 26g
- Xơ 3g
Watch out for
- Bão hòa 10g
- Natri 680mg
Healthier swaps
Portion sizes
- Small bowl — 195 g
- Serving — 300 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