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Kontomire

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Kontomire

Stews & curries · 280 g serving · 45 min total

Enjoy in moderation

Kontomire 280g ~240 kcal; rau môn dầu cọ, đạm 12g.

Lời khuyên: Một bát. Không phải efo riro.

321 kcal per serving

Protein 17.6 g · Carbs 10.2 g · Fat 25.1 g · Fibre 5.8 g · Sugars 1.2 g · Sodium 1,321.7 mg

Where the calories come from

Where the calories come fromCalories: 21% protein, 12% carbohydrate, 67% fat. 321 kcal total.321kcal / serving
  • Protein17.64 g · 21%
  • Carbohydrate10.21 g · 12%
  • Fat25.13 g · 67%

Estimated, per 280 g serving.

Daily Value at a glance

Protein35 % % Daily Value
Fibre21 % % Daily Value
Sodium57 % % Daily Value

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

Nutrition — 280 g Estimated

NutrientAmount% Daily Value
Energy321.4 kcal16%
Protein17.6 g35%
Carbohydrate10.2 g4%
of which net carbs (carbs minus fibre)4.4 g—
of which sugars1.2 g—
of which added sugars0.0 g0%
Fat25.1 g32%
of which saturated fat8.5 g43%
Fibre5.8 g21%
Sodium1,321.6 mg57%
Where the calories come from
Protein 22% · Carbohydrate 13% · Fat 70% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A898.8 µg RAE100%
Vitamin C17.0 mg19%
Vitamin D0.5 µg3%
Vitamin E10.8 mg72%
Vitamin K845.6 µg705%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.6 mg46%
Niacin (B3)8.5 mg53%
Vitamin B60.6 mg35%
Folate (B9)291.2 µg73%
Vitamin B120.6 µg25%
Calcium313.6 mg24%
Iron8.1 mg45%
Magnesium192.1 mg46%
Phosphorus372.4 mg30%
Potassium1,159.2 mg25%
Zinc2.9 mg26%
Selenium35.3 µg64%
Copper0.7 mg78%
Manganese2.0 mg87%
Cholesterol26.0 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.

Top vitamins & minerals

% Daily Value per 280 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 705 %; Vitamin A: 100 %; Manganese: 87 %; Copper: 78 %; Folate (B9): 73 %; Vitamin E: 72 %Vitamin K705 %Vitamin A100 %Manganese87 %Copper78 %Folate (B9)73 %Vitamin E72 %
Health scoreHealth score 50 out of 100, rated Fair.50/ 100
Fair

Health score

50 / 100 · Fair

Formula: protective index 55 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 50, 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
Energy114.8 kcal6%
Protein6.3 g13%
Carbohydrate3.7 g1%
of which net carbs (carbs minus fibre)1.6 g—
of which sugars0.4 g—
of which added sugars0.0 g0%
Fat9.0 g12%
of which saturated fat3.0 g15%
Fibre2.1 g8%
Sodium472.0 mg21%
Where the calories come from
Protein 22% · Carbohydrate 13% · Fat 71% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A321.0 µg RAE36%
Vitamin C6.1 mg7%
Vitamin D0.2 µg1%
Vitamin E3.9 mg26%
Vitamin K302.0 µg252%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)3.0 mg19%
Vitamin B60.2 mg12%
Folate (B9)104.0 µg26%
Vitamin B120.2 µg8%
Calcium112.0 mg9%
Iron2.9 mg16%
Magnesium68.6 mg16%
Phosphorus133.0 mg11%
Potassium414.0 mg9%
Zinc1.0 mg9%
Selenium12.6 µg23%
Copper0.3 mg33%
Manganese0.7 mg30%
Cholesterol9.3 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 sugar
  • Keto

Allergens

  • fish

Ingredients

  • Lá môn — 171 g
  • Dầu cọ — 14 g
  • Khô cá — 30 g
  • Hạt dưa — 15 g
  • Nước dùng cá — 50 g

How it is made

stew · Prep 15 min · Cook 30 min

Lá môn nấu dầu cọ với cá hun khói. Palaver là cùng món, không tách id.

Good to know

What is good

  • Chất xơ 5g
  • Sắt

Watch out for

  • Béo bão hòa 6g

Healthier swaps

Portion sizes

  • Small bowl — 182 g
  • Serving — 280 g

How long to burn this off

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

321 kcal per 280 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 15 min75 min
Running (steady run, 8 MET)≈ 33 min33 min
Cycling (moderate pace, 6 MET)≈ 44 min44 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 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve

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