Karnıyarık

Stews & curries · 250 g serving · 70 min total

Good choice

Phần karnıyarık 250g ~280 kcal, xơ 6g, natri 480mg.

Lời khuyên: Xin ít dầu, salad; cơm vừa.

212 kcal per serving

Protein 15.9 g · Carbs 13.9 g · Fat 10.9 g · Fibre 3.7 g · Sugars 5.7 g · Sodium 22.3 mg

Where the calories come from

Protein15.92 g · 29%
Carbohydrate13.92 g · 26%
Fat10.93 g · 45%

Estimated, per 250 g serving.

Daily Value at a glance

Protein32 % % Daily Value

Fibre13 % % Daily Value

Sodium1 % % Daily Value

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

Nutrition — 250 g Estimated

Nutrient	Amount	% Daily Value
Energy	212.0 kcal	11%
Protein	15.9 g	32%
Carbohydrate	13.9 g	5%
of which net carbs (carbs minus fibre)	10.2 g	—
of which sugars	5.7 g	—
of which added sugars	0.0 g	0%
Fat	10.9 g	14%
of which saturated fat	2.2 g	11%
Fibre	3.7 g	13%
Sodium	22.3 mg	1%

Where the calories come from

Protein 30% · Carbohydrate 26% · Fat 46% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	16.8 µg RAE	2%
Vitamin C	7.1 mg	8%
Vitamin E	1.5 mg	10%
Vitamin K	21.6 µg	18%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	3.7 mg	23%
Vitamin B6	0.4 mg	24%
Folate (B9)	28.3 µg	7%
Vitamin B12	0.8 µg	33%
Calcium	18.1 mg	1%
Iron	1.7 mg	9%
Magnesium	29.0 mg	7%
Phosphorus	123.0 mg	10%
Potassium	380.0 mg	8%
Zinc	2.7 mg	25%
Selenium	16.4 µg	30%
Copper	0.1 mg	11%
Manganese	0.2 mg	9%
Cholesterol	37.5 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 250 g serving — estimated.

Good

Health score

78 / 100 · Good

Formula: protective index 78 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 78, 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

Nutrient	Amount	% Daily Value
Energy	84.8 kcal	4%
Protein	6.4 g	13%
Carbohydrate	5.6 g	2%
of which net carbs (carbs minus fibre)	4.1 g	—
of which sugars	2.3 g	—
of which added sugars	0.0 g	0%
Fat	4.4 g	6%
of which saturated fat	0.9 g	5%
Fibre	1.5 g	5%
Sodium	8.9 mg	0%

Where the calories come from

Protein 30% · Carbohydrate 26% · Fat 47% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	6.7 µg RAE	1%
Vitamin C	2.8 mg	3%
Vitamin E	0.6 mg	4%
Vitamin K	8.6 µg	7%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.5 mg	9%
Vitamin B6	0.1 mg	6%
Folate (B9)	11.3 µg	3%
Vitamin B12	0.3 µg	13%
Calcium	7.2 mg	1%
Iron	0.7 mg	4%
Magnesium	11.6 mg	3%
Phosphorus	49.2 mg	4%
Potassium	152.0 mg	3%
Zinc	1.1 mg	10%
Selenium	6.6 µg	12%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Cholesterol	15.0 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

Cà tím — 120 g
Cà chua — 34 g
Hành — 21 g
Thịt bò nạc — 48 g
Dầu/mỡ — 8 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

Xơ 6g, calo 280
Đạm 12g

Watch out for

Natri 480mg
Béo 16g

Healthier swaps

Aloo matar

Portion sizes

Small bowl — 162 g
Serving — 250 g

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