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Kalakukko

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Kalakukko

Bread & bakery · 180 g serving · 205 min total

Enjoy in moderation

Kalakukko 180g ~215 kcal; bánh lúa mạch cá, đạm 12g.

Lời khuyên: 1 lát. Nướng lâu. Có cá.

526 kcal per serving

Protein 24.0 g · Carbs 61.1 g · Fat 19.6 g · Fibre 2.4 g · Sugars 1.0 g · Sodium 829.7 mg

Where the calories come from

Where the calories come fromCalories: 19% protein, 47% carbohydrate, 34% fat. 526 kcal total.526kcal / serving
  • Protein24 g · 19%
  • Carbohydrate61.1 g · 47%
  • Fat19.59 g · 34%

Estimated, per 180 g serving.

Daily Value at a glance

Protein48 % % Daily Value
Fibre9 % % Daily Value
Sodium36 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy525.4 kcal26%
Protein24.0 g48%
Carbohydrate61.1 g22%
of which net carbs (carbs minus fibre)58.7 g—
of which sugars1.0 g—
of which added sugars0.2 g0%
Fat19.6 g25%
of which saturated fat8.0 g40%
Fibre2.4 g9%
Sodium829.8 mg36%
Where the calories come from
Protein 18% · Carbohydrate 47% · Fat 34% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A122.0 µg RAE14%
Vitamin C3.8 mg4%
Vitamin D6.9 µg35%
Vitamin E1.0 mg7%
Vitamin K11.4 µg10%
Thiamin (B1)0.9 mg75%
Riboflavin (B2)0.6 mg46%
Niacin (B3)9.3 mg58%
Vitamin B60.4 mg24%
Folate (B9)253.8 µg63%
Vitamin B121.6 µg67%
Calcium34.0 mg3%
Iron4.2 mg23%
Magnesium38.5 mg9%
Phosphorus264.6 mg21%
Potassium378.0 mg8%
Zinc1.5 mg14%
Selenium54.5 µg99%
Copper0.2 mg22%
Manganese0.6 mg26%
Iodine63.7 µg42%
Cholesterol89.8 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.

Top vitamins & minerals

% Daily Value per 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 99 %; Thiamin (B1): 75 %; Vitamin B12: 67 %; Folate (B9): 63 %; Niacin (B3): 58 %; Riboflavin (B2): 46 %Selenium99 %Thiamin (B1)75 %Vitamin B1267 %Folate (B9)63 %Niacin (B3)58 %Riboflavin (B2)46 %
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: 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
Energy291.9 kcal15%
Protein13.3 g27%
Carbohydrate33.9 g12%
of which net carbs (carbs minus fibre)32.6 g—
of which sugars0.6 g—
of which added sugars0.1 g0%
Fat10.9 g14%
of which saturated fat4.4 g22%
Fibre1.3 g5%
Sodium461.0 mg20%
Where the calories come from
Protein 18% · Carbohydrate 46% · Fat 34% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A67.8 µg RAE8%
Vitamin C2.1 mg2%
Vitamin D3.8 µg19%
Vitamin E0.6 mg4%
Vitamin K6.3 µg5%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.3 mg23%
Niacin (B3)5.2 mg33%
Vitamin B60.2 mg12%
Folate (B9)141.0 µg35%
Vitamin B120.9 µg38%
Calcium18.9 mg1%
Iron2.3 mg13%
Magnesium21.4 mg5%
Phosphorus147.0 mg12%
Potassium210.0 mg4%
Zinc0.8 mg7%
Selenium30.3 µg55%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine35.4 µg24%
Cholesterol49.9 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

  • Dairy-free
  • Low sugar

Allergens

  • gluten
  • fish

Ingredients

  • Bột lúa mạch — 78 g
  • Cá hồi — 50 g
  • Thịt heo — 16 g
  • Hành — 12 g
  • Bơ — 10 g
  • Muối — 2 g
  • Trứng — 6 g
  • Giá — 3 g
  • Ngò — 3 g

How it is made

bake · Prep 25 min · Cook 180 min

Cá và mỡ heo bọc vỏ lúa mạch, nướng lâu.

Good to know

What is good

  • Chất xơ 4g

Watch out for

  • Natri 520mg

Healthier swaps

Portion sizes

  • Piece — 180 g

How long to burn this off

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

525 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 3 min123 min
Running (steady run, 8 MET)≈ 54 min54 min
Cycling (moderate pace, 6 MET)≈ 1 h 11 min71 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 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve

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