You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Kinilaw

Add to my diary

Kinilaw

Fish & seafood · 150 g serving · 27 min total

Good choice

Phần kinilaw 150g ~140 kcal, đạm 16g, natri 280mg.

Lời khuyên: Xin ít muối, hành/ớt nhiều.

200 kcal per serving

Protein 31.8 g · Carbs 0.2 g · Fat 7.2 g · Fibre 0.0 g · Sugars 0.2 g · Sodium 578.6 mg

Where the calories come from

Where the calories come fromCalories: 66% protein, 0% carbohydrate, 34% fat. 200 kcal total.200kcal / serving
  • Protein31.77 g · 66%
  • Carbohydrate0.22 g · 0%
  • Fat7.19 g · 34%

Estimated, per 150 g serving.

Daily Value at a glance

Protein64 % % Daily Value
Fibre0 % % Daily Value
Sodium25 % % Daily Value

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

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy200.1 kcal10%
Protein31.8 g64%
Carbohydrate0.2 g0%
of which net carbs (carbs minus fibre)0.2 g—
of which sugars0.2 g—
of which added sugars0.2 g0%
Fat7.2 g9%
of which saturated fat1.2 g6%
Fibre0.0 g0%
Sodium578.7 mg25%
Where the calories come from
Protein 64% · Carbohydrate 0% · Fat 32% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A19.7 µg RAE2%
Vitamin C1.4 mg2%
Vitamin D1.7 µg9%
Vitamin E1.6 mg11%
Vitamin K11.2 µg9%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)3.6 mg23%
Vitamin B60.4 mg24%
Folate (B9)14.1 µg4%
Vitamin B121.5 µg63%
Calcium21.9 mg2%
Iron0.7 mg4%
Magnesium68.6 mg16%
Phosphorus190.5 mg15%
Potassium354.0 mg8%
Zinc0.8 mg7%
Selenium52.4 µg95%
Copper0.1 mg11%
Iodine1.3 µg1%
Cholesterol75.9 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.

Top vitamins & minerals

% Daily Value per 150 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 95 %; Vitamin B12: 63 %; Vitamin B6: 24 %; Niacin (B3): 23 %; Magnesium: 16 %; Phosphorus: 15 %Selenium95 %Vitamin B1263 %Vitamin B624 %Niacin (B3)23 %Magnesium16 %Phosphorus15 %
Health scoreHealth score 59 out of 100, rated Fair.59/ 100
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: 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
Energy133.4 kcal7%
Protein21.2 g42%
Carbohydrate0.2 g0%
of which net carbs (carbs minus fibre)0.2 g—
of which sugars0.2 g—
of which added sugars0.1 g0%
Fat4.8 g6%
of which saturated fat0.8 g4%
Fibre0.0 g0%
Sodium385.8 mg17%
Where the calories come from
Protein 64% · Carbohydrate 1% · Fat 32% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A13.1 µg RAE1%
Vitamin C0.9 mg1%
Vitamin D1.1 µg6%
Vitamin E1.1 mg7%
Vitamin K7.5 µg6%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.4 mg15%
Vitamin B60.3 mg18%
Folate (B9)9.4 µg2%
Vitamin B121.0 µg42%
Calcium14.6 mg1%
Iron0.5 mg3%
Magnesium45.7 mg11%
Phosphorus127.0 mg10%
Potassium236.0 mg5%
Zinc0.5 mg5%
Selenium34.9 µg63%
Iodine0.8 µg1%
Cholesterol50.6 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

  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • fish

Ingredients

  • Cá chẽm — 138 g
  • Nước mắm — 6 g
  • Dầu/mỡ — 6 g

How it is made

pan-fry · Prep 15 min · Cook 12 min

Good to know

What is good

  • Calo 140, đạm 16g
  • Béo 4g thấp

Watch out for

  • Natri 280mg
  • Xơ 1g

Healthier swaps

Portion sizes

  • Serving — 150 g

How long to burn this off

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

200 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 47 min47 min
Running (steady run, 8 MET)≈ 20 min20 min
Cycling (moderate pace, 6 MET)≈ 27 min27 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

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Steamed sea bassSteamed sea bassFish & seafood170 kcalP 20g · C 2g · F 9gper 200 g servingGood choiceGinger-steamed sea bassGinger-steamed sea bassFish & seafood171 kcalP 19g · C 3g · F 9gper 200 g servingGood choiceLemongrass-steamed sea bassLemongrass-steamed sea bassFish & seafood174 kcalP 19g · C 4g · F 9gper 200 g servingGood choiceGrilled branzinoGrilled branzinoFish & seafood202 kcalP 32g · C 0g · F 7gper 150 g servingGood choiceTiraditoTiraditoFish & seafood202 kcalP 32g · C 0g · F 7gper 150 g servingEnjoy in moderationCantonese steamed fishCantonese steamed fishFish & seafood241 kcalP 38g · C 0g · F 9gper 180 g servingEnjoy in moderation