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Cajun jambalaya

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Cajun jambalaya

Also known as: Jambalaya · Rice & cereals · 350 g serving · 40 min total

Enjoy in moderation

Tô jambalaya 350g ~430 kcal, đạm 28g, natri 980mg.

Lời khuyên: 1/2 tô, rau; nước lọc.

618 kcal per serving

Protein 23.5 g · Carbs 50.5 g · Fat 35.2 g · Fibre 2.5 g · Sugars – g · Sodium 849.5 mg

Where the calories come from

Where the calories come fromCalories: 15% protein, 33% carbohydrate, 52% fat. 618 kcal total.618kcal / serving
  • Protein23.46 g · 15%
  • Carbohydrate50.53 g · 33%
  • Fat35.15 g · 52%

Estimated, per 350 g serving.

Daily Value at a glance

Protein47 % % Daily Value
Fibre9 % % Daily Value
Sodium37 % % Daily Value

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

Nutrition — 350 g Estimated

NutrientAmount% Daily Value
Energy617.8 kcal31%
Protein23.5 g47%
Carbohydrate50.5 g18%
of which net carbs (carbs minus fibre)48.0 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat35.1 g45%
of which saturated fat9.4 g47%
Fibre2.5 g9%
Sodium849.5 mg37%
Where the calories come from
Protein 15% · Carbohydrate 33% · Fat 51% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A287.0 µg RAE32%
Vitamin C8.8 mg10%
Vitamin D1.2 µg6%
Vitamin E2.0 mg13%
Vitamin K81.9 µg68%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.3 mg23%
Niacin (B3)4.2 mg26%
Vitamin B60.5 mg29%
Folate (B9)52.9 µg13%
Vitamin B120.6 µg25%
Calcium62.0 mg5%
Iron1.9 mg11%
Magnesium45.2 mg11%
Phosphorus261.1 mg21%
Potassium542.5 mg12%
Zinc3.9 mg35%
Selenium38.2 µg69%
Copper0.3 mg33%
Manganese0.9 mg39%
Iodine59.9 µg40%
Cholesterol69.3 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 350 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 69 %; Vitamin K: 68 %; Thiamin (B1): 42 %; Iodine: 40 %; Manganese: 39 %; Zinc: 35 %Selenium69 %Vitamin K68 %Thiamin (B1)42 %Iodine40 %Manganese39 %Zinc35 %
Health scoreHealth score 68 out of 100, rated Good.68/ 100
Good

Health score

68 / 100 · Good

Formula: protective index 73 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 68, 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

NutrientAmount% Daily Value
Energy176.5 kcal9%
Protein6.7 g13%
Carbohydrate14.4 g5%
of which net carbs (carbs minus fibre)13.7 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat10.0 g13%
of which saturated fat2.7 g14%
Fibre0.7 g3%
Sodium242.7 mg11%
Where the calories come from
Protein 15% · Carbohydrate 33% · Fat 51% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A82.0 µg RAE9%
Vitamin C2.5 mg3%
Vitamin D0.3 µg2%
Vitamin E0.6 mg4%
Vitamin K23.4 µg19%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.2 mg8%
Vitamin B60.1 mg6%
Folate (B9)15.1 µg4%
Vitamin B120.2 µg8%
Calcium17.7 mg1%
Iron0.5 mg3%
Magnesium12.9 mg3%
Phosphorus74.6 mg6%
Potassium155.0 mg3%
Zinc1.1 mg10%
Selenium10.9 µg20%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine17.1 µg11%
Cholesterol19.8 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

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

Allergens

  • crustacean
  • fish

Ingredients

  • Cơm/nếp/cháo — 158 g
  • Thịt heo — 77 g
  • Dầu/mỡ — 16 g
  • Muối — 2 g
  • Hành — 23 g
  • Cà chua — 25 g
  • Cà rốt — 20 g
  • Ngò — 5 g
  • Hành lá — 5 g
  • Xà lách — 20 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Đạm 28g, xơ 3g
  • Calo 430

Watch out for

  • Natri 980mg
  • Béo 16g

Healthier swaps

Portion sizes

  • Serving — 350 g
  • Serving — 175 g

How long to burn this off

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

618 kcal per 350 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 24 min144 min
Running (steady run, 8 MET)≈ 1 h 3 min63 min
Cycling (moderate pace, 6 MET)≈ 1 h 24 min84 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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