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Knish

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Knish

Dumplings & wrapped · 100 g serving · 35 min total

Enjoy in moderation

1 knish 100g ~220 kcal, natri 280mg.

Lời khuyên: 1/2 cái, salad.

228 kcal per serving

Protein 4.6 g · Carbs 37.7 g · Fat 6.4 g · Fibre 1.9 g · Sugars 1.0 g · Sodium 779.3 mg

Where the calories come from

Where the calories come fromCalories: 8% protein, 66% carbohydrate, 25% fat. 228 kcal total.228kcal / serving
  • Protein4.63 g · 8%
  • Carbohydrate37.69 g · 66%
  • Fat6.42 g · 25%

Estimated, per 100 g serving.

Daily Value at a glance

Protein9 % % Daily Value
Fibre7 % % Daily Value
Sodium34 % % Daily Value

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

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy228.0 kcal11%
Protein4.6 g9%
Carbohydrate37.7 g14%
of which net carbs (carbs minus fibre)35.8 g—
of which sugars1.0 g—
of which added sugars0.1 g0%
Fat6.4 g8%
of which saturated fat1.0 g5%
Fibre1.9 g7%
Sodium779.3 mg34%
Where the calories come from
Protein 8% · Carbohydrate 66% · Fat 25% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C3.9 mg4%
Vitamin E0.5 mg3%
Vitamin K12.2 µg10%
Thiamin (B1)0.1 mg8%
Niacin (B3)1.1 mg7%
Vitamin B60.2 mg12%
Folate (B9)15.0 µg4%
Calcium11.8 mg1%
Iron0.6 mg3%
Magnesium18.2 mg4%
Phosphorus60.8 mg5%
Potassium206.0 mg4%
Zinc0.4 mg4%
Selenium12.4 µg23%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine60.0 µg40%

% 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 100 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 40 %; Selenium: 23 %; Manganese: 13 %; Vitamin B6: 12 %; Copper: 11 %; Vitamin K: 10 %Iodine40 %Selenium23 %Manganese13 %Vitamin B612 %Copper11 %Vitamin K10 %
Health scoreHealth score 46 out of 100, rated Fair.46/ 100
Fair

Health score

46 / 100 · Fair

Formula: protective index 56 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 46, 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: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy228.0 kcal11%
Protein4.6 g9%
Carbohydrate37.7 g14%
of which net carbs (carbs minus fibre)35.8 g—
of which sugars1.0 g—
of which added sugars0.1 g0%
Fat6.4 g8%
of which saturated fat1.0 g5%
Fibre1.9 g7%
Sodium779.3 mg34%
Where the calories come from
Protein 8% · Carbohydrate 66% · Fat 25% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C3.9 mg4%
Vitamin E0.5 mg3%
Vitamin K12.2 µg10%
Thiamin (B1)0.1 mg8%
Niacin (B3)1.1 mg7%
Vitamin B60.2 mg12%
Folate (B9)15.0 µg4%
Calcium11.8 mg1%
Iron0.6 mg3%
Magnesium18.2 mg4%
Phosphorus60.8 mg5%
Potassium206.0 mg4%
Zinc0.4 mg4%
Selenium12.4 µg23%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine60.0 µg40%

% 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

  • Vegan
  • Vegetarian
  • Halal
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • gluten

Ingredients

  • Bột mì — 36 g
  • Khoai tây — 46 g
  • Hành — 10 g
  • Dầu/mỡ — 6 g
  • Muối — 2 g

How it is made

steam · Prep 20 min · Cook 15 min

Hấp 100°C. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Calo 220, xơ 2g
  • Đạm 6g

Watch out for

  • Natri 280mg
  • Béo 8g

Healthier swaps

Portion sizes

  • Piece — 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.

228 kcal per 100 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 53 min53 min
Running (steady run, 8 MET)≈ 23 min23 min
Cycling (moderate pace, 6 MET)≈ 31 min31 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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