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Gbegiri

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Gbegiri

Stews & curries · 250 g serving · 50 min total

Good choice

Gbegiri 250g ~180 kcal; súp đậu xay, đạm 10g.

Lời khuyên: Một bát. Không phải ewa agoyin.

352 kcal per serving

Protein 14.2 g · Carbs 46.2 g · Fat 13.1 g · Fibre 17.9 g · Sugars 2.0 g · Sodium 910.3 mg

Where the calories come from

Where the calories come fromCalories: 16% protein, 51% carbohydrate, 33% fat. 352 kcal total.352kcal / serving
  • Protein14.21 g · 16%
  • Carbohydrate46.2 g · 51%
  • Fat13.13 g · 33%

Estimated, per 250 g serving.

Daily Value at a glance

Protein28 % % Daily Value
Fibre64 % % Daily Value
Sodium40 % % Daily Value

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

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy352.5 kcal18%
Protein14.2 g28%
Carbohydrate46.2 g17%
of which net carbs (carbs minus fibre)28.3 g—
of which sugars2.0 g—
of which added sugars0.0 g0%
Fat13.1 g17%
of which saturated fat6.1 g31%
Fibre17.9 g64%
Sodium910.3 mg40%
Where the calories come from
Protein 16% · Carbohydrate 52% · Fat 33% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A8.3 µg RAE1%
Vitamin C10.0 mg11%
Vitamin E2.0 mg13%
Vitamin K3.2 µg3%
Thiamin (B1)0.4 mg33%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.2 mg8%
Vitamin B60.3 mg18%
Folate (B9)238.0 µg60%
Calcium122.0 mg9%
Iron4.1 mg23%
Magnesium92.3 mg22%
Phosphorus250.0 mg20%
Potassium707.5 mg15%
Zinc1.8 mg16%
Selenium5.0 µg9%
Copper0.4 mg44%
Manganese0.9 mg39%
Iodine60.0 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 250 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingFolate (B9): 60 %; Copper: 44 %; Iodine: 40 %; Manganese: 39 %; Thiamin (B1): 33 %; Iron: 23 %Folate (B9)60 %Copper44 %Iodine40 %Manganese39 %Thiamin (B1)33 %Iron23 %
Health scoreHealth score 75 out of 100, rated Good.75/ 100
Good

Health score

75 / 100 · Good

Formula: protective index 75 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 75, 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
Energy141.0 kcal7%
Protein5.7 g11%
Carbohydrate18.5 g7%
of which net carbs (carbs minus fibre)11.3 g—
of which sugars0.8 g—
of which added sugars0.0 g0%
Fat5.3 g7%
of which saturated fat2.4 g12%
Fibre7.2 g26%
Sodium364.1 mg16%
Where the calories come from
Protein 16% · Carbohydrate 52% · Fat 34% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A3.3 µg RAE0%
Vitamin C4.0 mg4%
Vitamin E0.8 mg5%
Vitamin K1.3 µg1%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.5 mg3%
Vitamin B60.1 mg6%
Folate (B9)95.2 µg24%
Calcium48.8 mg4%
Iron1.6 mg9%
Magnesium36.9 mg9%
Phosphorus100.0 mg8%
Potassium283.0 mg6%
Zinc0.7 mg6%
Selenium2.0 µg4%
Copper0.2 mg22%
Manganese0.4 mg17%
Iodine24.0 µg16%

% 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
  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar

Ingredients

  • Đậu đã bóc — 161 g
  • Hành — 18 g
  • Dầu cọ — 12 g
  • Ớt — 6 g
  • Đậu châu chấu — 6 g
  • Muối — 2 g
  • Nước dùng rau — 45 g

How it is made

stew · Prep 15 min · Cook 35 min

Đậu bóc vỏ nấu nhuyễn thành súp mịn.

Good to know

What is good

  • Chất xơ 6g

Watch out for

  • Carb 22g

Healthier swaps

Portion sizes

  • Small bowl — 162 g
  • Serving — 250 g

How long to burn this off

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

353 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 22 min82 min
Running (steady run, 8 MET)≈ 36 min36 min
Cycling (moderate pace, 6 MET)≈ 48 min48 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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