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Boiled sweet potato
Good choiceCủ khoai lang luộc ~180 kcal/200g: xơ 5g, đường tự nhiên 12g, natri gần 0.
Lời khuyên: 1 củ vừa thay xôi sáng. Không phết bơ-đường.
149 kcal per serving
Where the calories come from
- Protein2.69 g · 7%
- Carbohydrate34.69 g · 91%
- Fat0.27 g · 2%
Estimated, per 200 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 200 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 149.0 kcal | 7% |
| Protein | 2.7 g | 5% |
| Carbohydrate | 34.7 g | 13% |
| of which net carbs (carbs minus fibre) | 29.8 g | — |
| of which sugars | 11.3 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.3 g | 0% |
| of which saturated fat | 0.1 g | 1% |
| Fibre | 4.9 g | 18% |
| Sodium | 1,605.0 mg | 70% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 1,544.0 µg RAE | 172% |
| Vitamin C | 25.2 mg | 28% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 4.1 µg | 3% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 11.8 µg | 3% |
| Calcium | 53.8 mg | 4% |
| Iron | 1.4 mg | 8% |
| Magnesium | 35.2 mg | 8% |
| Phosphorus | 62.8 mg | 5% |
| Potassium | 452.0 mg | 10% |
| Zinc | 0.4 mg | 4% |
| Selenium | 0.4 µg | 1% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.5 mg | 22% |
| Iodine | 120.0 µg | 80% |
% 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 200 g serving — estimated.
Health score
74 / 100 · Good
Formula: protective index 64 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 74, 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 | 74.5 kcal | 4% |
| Protein | 1.3 g | 3% |
| Carbohydrate | 17.4 g | 6% |
| of which net carbs (carbs minus fibre) | 14.9 g | — |
| of which sugars | 5.6 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.1 g | 0% |
| of which saturated fat | 0.0 g | 0% |
| Fibre | 2.5 g | 9% |
| Sodium | 802.5 mg | 35% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 772.0 µg RAE | 86% |
| Vitamin C | 12.6 mg | 14% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 2.1 µg | 2% |
| Thiamin (B1) | 0.1 mg | 8% |
| Niacin (B3) | 0.5 mg | 3% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 5.9 µg | 1% |
| Calcium | 26.9 mg | 2% |
| Iron | 0.7 mg | 4% |
| Magnesium | 17.6 mg | 4% |
| Phosphorus | 31.4 mg | 3% |
| Potassium | 226.0 mg | 5% |
| Zinc | 0.2 mg | 2% |
| Selenium | 0.2 µg | 0% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.3 mg | 13% |
| Iodine | 60.0 µg | 40% |
% 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
- Khoai lang — 196 g
- Muối — 4 g
How it is made
Luộc 100°C.
Good to know
What is good
- Xơ 5g, kali 450mg, natri 15mg
- No, không dầu
Watch out for
- Carb 42g — đếm phần
- Đường tự nhiên 12g, GI vừa
Healthier swaps
Portion sizes
- Serving — 200 g
- Serving — 100 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
149 kcal per 200 g portion · at 70 kg
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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