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Sugar-coated lotus seeds

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Sugar-coated lotus seeds

Also known as: Hạt sen tẩm · Desserts, sweets & fruit · 30 g serving · 25 min total

Enjoy in moderation

Hạt sen tẩm 30g ~90 kcal; đường 10g, vừng đường.

Lời khuyên: Vài hạt. Khác hạt sen rang, hạt sen hấp và chè hạt sen.

66 kcal per serving

Protein 1.1 g · Carbs 13.6 g · Fat 1.1 g · Fibre – g · Sugars – g · Sodium 0.5 mg

Where the calories come from

Where the calories come fromCalories: 6% protein, 79% carbohydrate, 14% fat. 66 kcal total.66kcal / serving
  • Protein1.1 g · 6%
  • Carbohydrate13.58 g · 79%
  • Fat1.09 g · 14%

Estimated, per 30 g serving.

Daily Value at a glance

Protein2 % % Daily Value
Fibre0 % % Daily Value
Sodium0 % % Daily Value

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

Nutrition — 30 g Estimated

NutrientAmount% Daily Value
Energy66.2 kcal3%
Protein1.1 g2%
Carbohydrate13.6 g5%
of which net carbs (carbs minus fibre)13.6 g—
of which sugars0.0 g—
of which added sugars10.0 g20%
Fat1.1 g1%
of which saturated fat0.2 g1%
Fibre0.0 g0%
Sodium0.5 mg0%
Where the calories come from
Protein 7% · Carbohydrate 82% · Fat 15% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.2 µg RAE0%
Niacin (B3)0.2 mg1%
Folate (B9)7.0 µg2%
Calcium27.5 mg2%
Iron0.5 mg3%
Magnesium17.1 mg4%
Phosphorus42.9 mg3%
Potassium75.6 mg2%
Zinc0.2 mg2%
Copper0.1 mg11%
Manganese0.2 mg9%

% 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 30 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 11 %; Manganese: 9 %; Magnesium: 4 %; Iron: 3 %; Phosphorus: 3 %; Folate (B9): 2 %Copper11 %Manganese9 %Magnesium4 %Iron3 %Phosphorus3 %Folate (B9)2 %
Health scoreHealth score 52 out of 100, rated Fair.52/ 100
Fair

Health score

52 / 100 · Fair

Formula: protective index 57 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 52, 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: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy220.6 kcal11%
Protein3.7 g7%
Carbohydrate45.3 g16%
of which net carbs (carbs minus fibre)45.3 g—
of which sugars0.0 g—
of which added sugars33.3 g67%
Fat3.6 g5%
of which saturated fat0.5 g3%
Fibre0.0 g0%
Sodium1.7 mg0%
Where the calories come from
Protein 7% · Carbohydrate 82% · Fat 15% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.6 µg RAE0%
Thiamin (B1)0.2 mg17%
Niacin (B3)0.6 mg4%
Vitamin B60.2 mg12%
Folate (B9)23.3 µg6%
Calcium91.7 mg7%
Iron1.6 mg9%
Magnesium57.0 mg14%
Phosphorus143.0 mg11%
Potassium252.0 mg5%
Zinc0.7 mg6%
Copper0.3 mg33%
Manganese0.5 mg22%

% 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

Allergens

  • sesame

Ingredients

  • Hạt sen — 18 g
  • Đường — 10 g
  • Mè — 2 g

How it is made

simmer, coat · Prep 5 min · Cook 20 min

Luộc hạt sen rồi tẩm đường. Khác hạt sen rang, hạt sen hấp, chè hạt sen.

Good to know

What is good

  • Khẩu phần nhỏ 30g
  • Hạt sen

Watch out for

  • Đường 10g, GI cao
  • Ăn vặt

Healthier swaps

Portion sizes

  • Piece — 30 g

How long to burn this off

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

66 kcal per 30 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 15 min15 min
Running (steady run, 8 MET)≈ 7 min7 min
Cycling (moderate pace, 6 MET)≈ 9 min9 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 2026-09-20 · Verified by rule-engine-v2 · Basis: estimated-serve

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