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Persian koobideh

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Persian koobideh

Also known as: Koobideh · Grill & BBQ · 150 g serving · 40 min total

Enjoy in moderation

2 xiên koobideh 150g ~280 kcal, đạm 22g, natri 480mg.

Lời khuyên: Gạt mỡ, salad; cơm/nan vừa.

301 kcal per serving

Protein 33.7 g · Carbs 4.7 g · Fat 16.0 g · Fibre 1.4 g · Sugars 0.9 g · Sodium 1,211.0 mg

Where the calories come from

Where the calories come fromCalories: 45% protein, 6% carbohydrate, 48% fat. 301 kcal total.301kcal / serving
  • Protein33.67 g · 45%
  • Carbohydrate4.71 g · 6%
  • Fat16.03 g · 48%

Estimated, per 150 g serving.

Daily Value at a glance

Protein67 % % Daily Value
Fibre5 % % Daily Value
Sodium53 % % Daily Value

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

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy300.6 kcal15%
Protein33.7 g67%
Carbohydrate4.7 g2%
of which net carbs (carbs minus fibre)3.3 g—
of which sugars0.9 g—
of which added sugars0.0 g0%
Fat16.0 g21%
of which saturated fat3.6 g18%
Fibre1.4 g5%
Sodium1,211.1 mg53%
Where the calories come from
Protein 45% · Carbohydrate 6% · Fat 48% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A22.0 µg RAE2%
Vitamin C7.6 mg8%
Vitamin E1.3 mg9%
Vitamin K108.0 µg90%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)6.5 mg41%
Vitamin B60.5 mg29%
Folate (B9)22.0 µg6%
Vitamin B121.9 µg79%
Calcium35.8 mg3%
Iron3.6 mg20%
Magnesium33.5 mg8%
Phosphorus220.5 mg18%
Potassium376.5 mg8%
Zinc5.8 mg53%
Selenium37.3 µg68%
Copper0.2 mg22%
Manganese0.6 mg26%
Iodine90.0 µg60%
Cholesterol85.8 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 servingVitamin K: 90 %; Vitamin B12: 79 %; Selenium: 68 %; Iodine: 60 %; Zinc: 53 %; Niacin (B3): 41 %Vitamin K90 %Vitamin B1279 %Selenium68 %Iodine60 %Zinc53 %Niacin (B3)41 %
Health scoreHealth score 55 out of 100, rated Fair.55/ 100
Fair

Health score

55 / 100 · Fair

Formula: protective index 60 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 55, 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
Energy200.4 kcal10%
Protein22.4 g45%
Carbohydrate3.1 g1%
of which net carbs (carbs minus fibre)2.1 g—
of which sugars0.6 g—
of which added sugars0.0 g0%
Fat10.7 g14%
of which saturated fat2.4 g12%
Fibre1.0 g4%
Sodium807.4 mg35%
Where the calories come from
Protein 45% · Carbohydrate 6% · Fat 48% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A14.7 µg RAE2%
Vitamin C5.1 mg6%
Vitamin E0.9 mg6%
Vitamin K72.0 µg60%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)4.3 mg27%
Vitamin B60.3 mg18%
Folate (B9)14.7 µg4%
Vitamin B121.3 µg54%
Calcium23.9 mg2%
Iron2.4 mg13%
Magnesium22.3 mg5%
Phosphorus147.0 mg12%
Potassium251.0 mg5%
Zinc3.9 mg35%
Selenium24.9 µg45%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine60.0 µg40%
Cholesterol57.2 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

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

Ingredients

  • Thịt bò nạc — 110 g
  • Hành — 18 g
  • Dầu — 10 g
  • Tiêu — 4 g
  • Muối — 3 g
  • Mùi tây — 5 g

How it is made

grill · Prep 20 min · Cook 20 min

Nướng 180–260°C — cháy bề mặt tạo compound khói.

Good to know

What is good

  • Đạm 22g, calo 280
  • Xơ 1g

Watch out for

  • Natri 480mg
  • Bão hòa 7g

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.

301 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 10 min70 min
Running (steady run, 8 MET)≈ 31 min31 min
Cycling (moderate pace, 6 MET)≈ 41 min41 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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