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Greek gemista

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Greek gemista

Also known as: Gemista · Vegetables & legumes · 250 g serving · 30 min total

Good choice

2 quả gemista 250g ~180 kcal, xơ 4g, natri 380mg.

Lời khuyên: Xin ít dầu, salad.

294 kcal per serving

Protein 4.6 g · Carbs 23.2 g · Fat 21.6 g · Fibre 3.8 g · Sugars 4.9 g · Sodium 789.8 mg

Where the calories come from

Where the calories come fromCalories: 6% protein, 30% carbohydrate, 64% fat. 294 kcal total.294kcal / serving
  • Protein4.57 g · 6%
  • Carbohydrate23.19 g · 30%
  • Fat21.55 g · 64%

Estimated, per 250 g serving.

Daily Value at a glance

Protein9 % % Daily Value
Fibre14 % % Daily Value
Sodium34 % % Daily Value

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

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy293.5 kcal15%
Protein4.6 g9%
Carbohydrate23.2 g8%
of which net carbs (carbs minus fibre)19.4 g—
of which sugars4.9 g—
of which added sugars0.0 g0%
Fat21.5 g28%
of which saturated fat2.8 g14%
Fibre3.8 g14%
Sodium789.8 mg34%
Where the calories come from
Protein 6% · Carbohydrate 32% · Fat 66% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A89.0 µg RAE10%
Vitamin C84.5 mg94%
Vitamin E4.8 mg32%
Vitamin K186.0 µg155%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.4 mg9%
Vitamin B60.4 mg24%
Folate (B9)43.3 µg11%
Calcium65.3 mg5%
Iron1.6 mg9%
Magnesium47.0 mg11%
Phosphorus102.0 mg8%
Potassium495.0 mg11%
Zinc0.8 mg7%
Selenium4.0 µg7%
Copper0.2 mg22%
Manganese0.6 mg26%
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 servingVitamin K: 155 %; Vitamin C: 94 %; Iodine: 40 %; Vitamin E: 32 %; Manganese: 26 %; Vitamin B6: 24 %Vitamin K155 %Vitamin C94 %Iodine40 %Vitamin E32 %Manganese26 %Vitamin B624 %
Health scoreHealth score 67 out of 100, rated Good.67/ 100
Good

Health score

67 / 100 · Good

Formula: protective index 67 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 67, 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
Energy117.4 kcal6%
Protein1.8 g4%
Carbohydrate9.3 g3%
of which net carbs (carbs minus fibre)7.8 g—
of which sugars2.0 g—
of which added sugars0.0 g0%
Fat8.6 g11%
of which saturated fat1.1 g6%
Fibre1.5 g5%
Sodium315.9 mg14%
Where the calories come from
Protein 6% · Carbohydrate 32% · Fat 66% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A35.6 µg RAE4%
Vitamin C33.8 mg38%
Vitamin E1.9 mg13%
Vitamin K74.4 µg62%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.6 mg4%
Vitamin B60.2 mg12%
Folate (B9)17.3 µg4%
Calcium26.1 mg2%
Iron0.7 mg4%
Magnesium18.8 mg4%
Phosphorus40.8 mg3%
Potassium198.0 mg4%
Zinc0.3 mg3%
Selenium1.6 µg3%
Copper0.1 mg11%
Manganese0.3 mg13%
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
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium

Ingredients

  • Ớt chuông — 70 g
  • Cà chua — 60 g
  • Cơm/nếp/cháo — 36 g
  • Hành — 16 g
  • Bí ngòi — 16 g
  • Dầu ô liu — 18 g
  • Mùi tây — 10 g
  • Tỏi — 6 g
  • Muối — 2 g
  • Hạt thông — 6 g
  • Khoai tây — 6 g
  • Chanh — 4 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Calo 180, xơ 4g
  • Béo 8g vừa

Watch out for

  • Natri 380mg
  • Đạm 4g

Healthier swaps

Portion sizes

  • Serving — 250 g
  • Serving — 125 g

How long to burn this off

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

294 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 8 min68 min
Running (steady run, 8 MET)≈ 30 min30 min
Cycling (moderate pace, 6 MET)≈ 40 min40 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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