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Persian herb stew

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Persian herb stew

Also known as: Ghormeh sabzi · Stews & curries · 300 g serving · 70 min total

Enjoy in moderation

Tô ghormeh sabzi 300g ~380 kcal, xơ 5g, natri 620mg.

Lời khuyên: Ăn rau thơm nhiều, cơm vừa.

316 kcal per serving

Protein 27.5 g · Carbs 16.8 g · Fat 16.0 g · Fibre 6.5 g · Sugars 0.5 g · Sodium 1,072.5 mg

Where the calories come from

Where the calories come fromCalories: 34% protein, 21% carbohydrate, 45% fat. 316 kcal total.316kcal / serving
  • Protein27.54 g · 34%
  • Carbohydrate16.77 g · 21%
  • Fat15.97 g · 45%

Estimated, per 300 g serving.

Daily Value at a glance

Protein55 % % Daily Value
Fibre23 % % Daily Value
Sodium47 % % Daily Value

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

Nutrition — 300 g Estimated

NutrientAmount% Daily Value
Energy315.9 kcal16%
Protein27.5 g55%
Carbohydrate16.8 g6%
of which net carbs (carbs minus fibre)10.3 g—
of which sugars0.5 g—
of which added sugars0.0 g0%
Fat16.0 g21%
of which saturated fat3.2 g16%
Fibre6.5 g23%
Sodium1,072.5 mg47%
Where the calories come from
Protein 35% · Carbohydrate 21% · Fat 46% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A624.0 µg RAE69%
Vitamin C11.7 mg13%
Vitamin E3.7 mg25%
Vitamin K612.0 µg510%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.4 mg31%
Niacin (B3)5.1 mg32%
Vitamin B60.6 mg35%
Folate (B9)242.1 µg61%
Vitamin B121.2 µg50%
Calcium183.0 mg14%
Iron7.1 mg39%
Magnesium144.0 mg34%
Phosphorus279.9 mg22%
Potassium1,005.0 mg21%
Zinc5.2 mg47%
Selenium25.0 µg45%
Copper0.4 mg44%
Manganese1.4 mg61%
Iodine60.0 µg40%
Cholesterol51.6 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.

Top vitamins and minerals, % Daily Value per servingVitamin K: 510 %; Vitamin A: 69 %; Folate (B9): 61 %; Manganese: 61 %; Vitamin B12: 50 %; Zinc: 47 %Vitamin K510 %Vitamin A69 %Folate (B9)61 %Manganese61 %Vitamin B1250 %Zinc47 %
Health scoreHealth score 53 out of 100, rated Fair.53/ 100
Fair

Health score

53 / 100 · Fair

Formula: protective index 58 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 53, 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
Energy105.3 kcal5%
Protein9.2 g18%
Carbohydrate5.6 g2%
of which net carbs (carbs minus fibre)3.4 g—
of which sugars0.2 g—
of which added sugars0.0 g0%
Fat5.3 g7%
of which saturated fat1.1 g6%
Fibre2.2 g8%
Sodium357.5 mg16%
Where the calories come from
Protein 35% · Carbohydrate 21% · Fat 45% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A208.0 µg RAE23%
Vitamin C3.9 mg4%
Vitamin E1.2 mg8%
Vitamin K204.0 µg170%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.7 mg11%
Vitamin B60.2 mg12%
Folate (B9)80.7 µg20%
Vitamin B120.4 µg17%
Calcium61.0 mg5%
Iron2.4 mg13%
Magnesium48.0 mg11%
Phosphorus93.3 mg7%
Potassium335.0 mg7%
Zinc1.7 mg15%
Selenium8.3 µg15%
Copper0.1 mg11%
Manganese0.5 mg22%
Iodine20.0 µg13%
Cholesterol17.2 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

  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar
  • High protein
  • Keto

Ingredients

  • Rau bina — 119 g
  • Đậu đỏ — 50 g
  • Nước dùng bò — 49 g
  • Thịt bò nạc — 66 g
  • Dầu/mỡ — 12 g
  • Muối — 2 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

  • Đạm 22g, xơ 5g
  • Calo 380

Watch out for

  • Natri 620mg
  • Bão hòa 8g

Healthier swaps

Portion sizes

  • Small bowl — 195 g
  • Serving — 300 g

How long to burn this off

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

316 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 14 min74 min
Running (steady run, 8 MET)≈ 32 min32 min
Cycling (moderate pace, 6 MET)≈ 43 min43 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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