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Makassar beef-rib soup

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Makassar beef-rib soup

Also known as: Konro · Soups & broths · 450 g serving · 30 min total

Limit this one

Tô konro ~520 kcal/450g: sườn 32g béo, mỡ bão hòa 12g, nước 1180mg natri.

Lời khuyên: 2 xương, húp 1/3 nước. Bỏ mỡ. Cơm ít.

400 kcal per serving

Protein 36.6 g · Carbs 14.5 g · Fat 21.6 g · Fibre 1.9 g · Sugars 2.7 g · Sodium 1,079.2 mg

Where the calories come from

Where the calories come fromCalories: 37% protein, 15% carbohydrate, 49% fat. 400 kcal total.400kcal / serving
  • Protein36.63 g · 37%
  • Carbohydrate14.49 g · 15%
  • Fat21.64 g · 49%

Estimated, per 450 g serving.

Daily Value at a glance

Protein73 % % Daily Value
Fibre6 % % Daily Value
Sodium47 % % Daily Value

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

Nutrition — 450 g Estimated

NutrientAmount% Daily Value
Energy399.6 kcal20%
Protein36.6 g73%
Carbohydrate14.5 g5%
of which net carbs (carbs minus fibre)12.7 g—
of which sugars2.7 g—
of which added sugars0.0 g0%
Fat21.6 g28%
of which saturated fat4.5 g23%
Fibre1.8 g6%
Sodium1,079.1 mg47%
Where the calories come from
Protein 37% · Carbohydrate 15% · Fat 49% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A20.2 µg RAE2%
Vitamin C9.5 mg11%
Vitamin E1.9 mg13%
Vitamin K116.1 µg97%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.5 mg38%
Niacin (B3)8.8 mg55%
Vitamin B60.7 mg41%
Folate (B9)41.9 µg10%
Vitamin B121.7 µg71%
Calcium61.2 mg5%
Iron4.1 mg23%
Magnesium60.3 mg14%
Phosphorus309.2 mg25%
Potassium976.5 mg21%
Zinc5.9 mg54%
Selenium36.7 µg67%
Copper0.3 mg33%
Cholesterol77.4 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 450 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 97 %; Vitamin B12: 71 %; Selenium: 67 %; Niacin (B3): 55 %; Zinc: 54 %; Vitamin B6: 41 %Vitamin K97 %Vitamin B1271 %Selenium67 %Niacin (B3)55 %Zinc54 %Vitamin B641 %
Health scoreHealth score 51 out of 100, rated Fair.51/ 100
Fair

Health score

51 / 100 · Fair

Formula: protective index 66 + NOVA 3 adjustment (-5) + overall level (limit → -10) = 51, 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
Energy88.8 kcal4%
Protein8.1 g16%
Carbohydrate3.2 g1%
of which net carbs (carbs minus fibre)2.8 g—
of which sugars0.6 g—
of which added sugars0.0 g0%
Fat4.8 g6%
of which saturated fat1.0 g5%
Fibre0.4 g1%
Sodium239.8 mg10%
Where the calories come from
Protein 36% · Carbohydrate 14% · Fat 49% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A4.5 µg RAE1%
Vitamin C2.1 mg2%
Vitamin E0.4 mg3%
Vitamin K25.8 µg22%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.0 mg13%
Vitamin B60.2 mg12%
Folate (B9)9.3 µg2%
Vitamin B120.4 µg17%
Calcium13.6 mg1%
Iron0.9 mg5%
Magnesium13.4 mg3%
Phosphorus68.7 mg5%
Potassium217.0 mg5%
Zinc1.3 mg12%
Selenium8.2 µg15%
Copper0.1 mg11%
Cholesterol17.2 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

  • Gluten-free
  • Dairy-free
  • Low sugar
  • High protein

Ingredients

  • Khoai tây — 41 g
  • Hành lá — 41 g
  • Thịt bò nạc — 99 g
  • Dầu/mỡ — 16 g
  • Xì dầu — 10 g
  • Nước hầm xương bò — 244 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Đạm 30g, sắt 3.6mg
  • Nước hầm đậm

Watch out for

  • Mỡ bão hòa 12g
  • Natri 1180mg

Healthier swaps

Portion sizes

  • Serving — 80 g
  • Small bowl — 225 g
  • Bowl — 450 g

How long to burn this off

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

400 kcal per 450 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 33 min93 min
Running (steady run, 8 MET)≈ 41 min41 min
Cycling (moderate pace, 6 MET)≈ 54 min54 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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