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Stir-fried liver with pineapple

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Stir-fried liver with pineapple

Also known as: Gan xào thơm · Meat, poultry & eggs · 220 g serving · 20 min total

Enjoy in moderation

Gan xào thơm 220g ~270 kcal; sắt 12mg, folate 180µg; purin cao, đường dứa 8g.

Lời khuyên: Phần nhỏ 1–2 lần/tuần. Bà bầu hỏi bác sĩ (vitamin A gan). Khác gan xào hành và gà xào dứa.

333 kcal per serving

Protein 30.1 g · Carbs 14.9 g · Fat 17.1 g · Fibre 1.9 g · Sugars – g · Sodium 844.7 mg

Where the calories come from

Where the calories come fromCalories: 36% protein, 18% carbohydrate, 46% fat. 333 kcal total.333kcal / serving
  • Protein30.12 g · 36%
  • Carbohydrate14.93 g · 18%
  • Fat17.07 g · 46%

Estimated, per 220 g serving.

Daily Value at a glance

Protein60 % % Daily Value
Fibre7 % % Daily Value
Sodium37 % % Daily Value

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

Nutrition — 220 g Estimated

NutrientAmount% Daily Value
Energy333.1 kcal17%
Protein30.1 g60%
Carbohydrate14.9 g5%
of which net carbs (carbs minus fibre)13.0 g—
of which sugars0.0 g—
of which added sugars0.4 g1%
Fat17.1 g22%
of which saturated fat3.5 g18%
Fibre1.9 g7%
Sodium844.8 mg37%
Where the calories come from
Protein 36% · Carbohydrate 18% · Fat 46% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A6,010.4 µg RAE668%
Vitamin C46.0 mg51%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)2.5 mg192%
Niacin (B3)9.9 mg62%
Vitamin B60.8 mg47%
Folate (B9)205.0 µg51%
Vitamin B1220.6 µg858%
Calcium43.1 mg3%
Iron20.4 mg113%
Magnesium47.7 mg11%
Phosphorus286.0 mg23%
Potassium369.6 mg8%
Zinc7.6 mg69%
Selenium75.5 µg137%
Copper0.8 mg89%
Manganese1.2 mg52%
Iodine2.1 µg1%
Cholesterol389.4 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 220 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin B12: 858 %; Vitamin A: 668 %; Riboflavin (B2): 192 %; Selenium: 137 %; Iron: 113 %; Copper: 89 %Vitamin B12858 %Vitamin A668 %Riboflavin (B2)192 %Selenium137 %Iron113 %Copper89 %
Health scoreHealth score 66 out of 100, rated Good.66/ 100
Good

Health score

66 / 100 · Good

Formula: protective index 71 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 66, 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
Energy151.4 kcal8%
Protein13.7 g27%
Carbohydrate6.8 g2%
of which net carbs (carbs minus fibre)5.9 g—
of which sugars0.0 g—
of which added sugars0.2 g0%
Fat7.8 g10%
of which saturated fat1.6 g8%
Fibre0.9 g3%
Sodium384.0 mg17%
Where the calories come from
Protein 36% · Carbohydrate 18% · Fat 46% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A2,732.0 µg RAE304%
Vitamin C20.9 mg23%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)1.1 mg85%
Niacin (B3)4.5 mg28%
Vitamin B60.4 mg24%
Folate (B9)93.2 µg23%
Vitamin B129.4 µg392%
Calcium19.6 mg2%
Iron9.3 mg52%
Magnesium21.7 mg5%
Phosphorus130.0 mg10%
Potassium168.0 mg4%
Zinc3.5 mg32%
Selenium34.3 µg62%
Copper0.4 mg44%
Manganese0.5 mg22%
Iodine1.0 µg1%
Cholesterol177.0 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

  • Gluten-free
  • Dairy-free
  • High protein

Allergens

  • fish

Ingredients

  • Gan heo — 110 g
  • Thơm/dứa — 50 g
  • Hành — 20 g
  • Dầu — 12 g
  • Nước mắm–gia vị — 10 g
  • Tiêu — 2 g
  • Xà lách — 8 g
  • Ngò — 8 g

How it is made

stir-fry · Prep 12 min · Cook 8 min

Xào gan với thơm. Khác gan xào hành và gà xào dứa.

Good to know

What is good

  • Sắt 12mg, folate cao
  • Đạm 24g

Watch out for

  • Purin cao
  • Đường dứa 8g, natri 660mg

Healthier swaps

Portion sizes

  • Small bowl — 121 g
  • Serving — 220 g

How long to burn this off

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

333 kcal per 220 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 18 min78 min
Running (steady run, 8 MET)≈ 34 min34 min
Cycling (moderate pace, 6 MET)≈ 45 min45 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 2026-09-19 · Verified by rule-engine-v2 · Basis: estimated-serve

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