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PortionOr type the gramsMeal

Ethiopian injera with wat

Also known as: Injera wat · Rice & cereals · 400 g serving · 40 min total

Good choice

Phần injera wat ~420 kcal/400g: teff-đậu xơ 8g, sắt 4mg, natri 880mg, bột 58g carb.

Lời khuyên: 1/2 phần. Gắp sốt đậu-rau nhiều. Uống nước.

697 kcal per serving

Protein 37.9 g · Carbs 80.5 g · Fat 24.1 g · Fibre 6.2 g · Sugars 11.0 g · Sodium 2,320.6 mg

Where the calories come from

Protein37.89 g · 22%
Carbohydrate80.47 g · 47%
Fat24.1 g · 31%

Estimated, per 400 g serving.

Daily Value at a glance

Protein76 % % Daily Value

Fibre22 % % Daily Value

Sodium101 % % Daily Value

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

Nutrition — 400 g Estimated

Nutrient	Amount	% Daily Value
Energy	696.4 kcal	35%
Protein	37.9 g	76%
Carbohydrate	80.5 g	29%
of which net carbs (carbs minus fibre)	74.3 g	—
of which sugars	11.0 g	—
of which added sugars	8.2 g	16%
Fat	24.1 g	31%
of which saturated fat	5.3 g	27%
Fibre	6.2 g	22%
Sodium	2,320.8 mg	101%

Where the calories come from

Protein 22% · Carbohydrate 46% · Fat 31% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	42.4 µg RAE	5%
Vitamin C	13.5 mg	15%
Vitamin E	1.3 mg	9%
Vitamin K	18.6 µg	16%
Thiamin (B1)	0.9 mg	75%
Riboflavin (B2)	0.6 mg	46%
Niacin (B3)	14.3 mg	89%
Vitamin B6	0.6 mg	35%
Folate (B9)	298.0 µg	75%
Vitamin B12	0.3 µg	13%
Calcium	238.0 mg	18%
Iron	7.2 mg	40%
Magnesium	66.0 mg	16%
Phosphorus	346.0 mg	28%
Potassium	540.0 mg	11%
Zinc	3.1 mg	28%
Selenium	52.4 µg	95%
Copper	0.3 mg	33%
Manganese	1.0 mg	43%
Iodine	90.0 µg	60%
Cholesterol	72.4 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 400 g serving — estimated.

Fair

Health score

59 / 100 · Fair

Formula: protective index 59 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 59, 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

Nutrient	Amount	% Daily Value
Energy	174.1 kcal	9%
Protein	9.5 g	19%
Carbohydrate	20.1 g	7%
of which net carbs (carbs minus fibre)	18.5 g	—
of which sugars	2.8 g	—
of which added sugars	2.1 g	4%
Fat	6.0 g	8%
of which saturated fat	1.3 g	7%
Fibre	1.6 g	6%
Sodium	580.2 mg	25%

Where the calories come from

Protein 22% · Carbohydrate 46% · Fat 31% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	10.6 µg RAE	1%
Vitamin C	3.4 mg	4%
Vitamin E	0.3 mg	2%
Vitamin K	4.7 µg	4%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	3.6 mg	23%
Vitamin B6	0.1 mg	6%
Folate (B9)	74.5 µg	19%
Vitamin B12	0.1 µg	4%
Calcium	59.5 mg	5%
Iron	1.8 mg	10%
Magnesium	16.5 mg	4%
Phosphorus	86.5 mg	7%
Potassium	135.0 mg	3%
Zinc	0.8 mg	7%
Selenium	13.1 µg	24%
Copper	0.1 mg	11%
Manganese	0.2 mg	9%
Iodine	22.5 µg	15%
Cholesterol	18.1 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

Ingredients

Injera — 145 g
Gà — 80 g
Hành — 32 g
Đậu lăng — 22 g
Ớt — 8 g
Dầu — 8 g
Muối — 3 g
Nước dùng gà — 102 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

Xơ 8g, sắt 4mg, folate 80µg, đạm 18g
No, chay được

Watch out for

Natri 880mg
GI bánh teff vừa

Healthier swaps

Portion sizes

Serving — 400 g
Serving — 200 g

How long to burn this off

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

Portion

696 kcal per 400 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 42 min162 min

Running (steady run, 8 MET)≈ 1 h 11 min71 min

Cycling (moderate pace, 6 MET)≈ 1 h 35 min95 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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