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Japanese croquette

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Japanese croquette

Also known as: Korokke · Fried & street food · 80 g serving · 32 min total

Enjoy in moderation

2 korokke 80g ~180 kcal, 8g béo chiên, natri 280mg.

Lời khuyên: 1 cái, thấm dầu; salad.

214 kcal per serving

Protein 5.9 g · Carbs 13.8 g · Fat 15.2 g · Fibre 1.1 g · Sugars 0.9 g · Sodium 1,618.0 mg

Where the calories come from

Where the calories come fromCalories: 11% protein, 26% carbohydrate, 63% fat. 214 kcal total.214kcal / serving
  • Protein5.94 g · 11%
  • Carbohydrate13.76 g · 26%
  • Fat15.21 g · 63%

Estimated, per 80 g serving.

Daily Value at a glance

Protein12 % % Daily Value
Fibre4 % % Daily Value
Sodium70 % % Daily Value

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

Nutrition — 80 g Estimated

NutrientAmount% Daily Value
Energy214.2 kcal11%
Protein5.9 g12%
Carbohydrate13.8 g5%
of which net carbs (carbs minus fibre)12.7 g—
of which sugars0.8 g—
of which added sugars0.5 g1%
Fat15.2 g19%
of which saturated fat2.6 g13%
Fibre1.1 g4%
Sodium1,618.0 mg70%
Where the calories come from
Protein 11% · Carbohydrate 26% · Fat 64% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C3.0 mg3%
Vitamin E1.2 mg8%
Vitamin K27.3 µg23%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.9 mg12%
Vitamin B60.2 mg12%
Folate (B9)18.1 µg5%
Vitamin B120.3 µg13%
Calcium19.6 mg2%
Iron0.9 mg5%
Magnesium14.3 mg3%
Phosphorus55.4 mg4%
Potassium180.8 mg4%
Zinc1.0 mg9%
Selenium6.9 µg13%
Copper0.1 mg11%
Manganese0.1 mg4%
Iodine120.0 µg80%
Cholesterol10.9 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 80 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 80 %; Vitamin K: 23 %; Vitamin B12: 13 %; Selenium: 13 %; Niacin (B3): 12 %; Vitamin B6: 12 %Iodine80 %Vitamin K23 %Vitamin B1213 %Selenium13 %Niacin (B3)12 %Vitamin B612 %
Health scoreHealth score 26 out of 100, rated Low.26/ 100
Low

Health score

26 / 100 · Low

Formula: protective index 36 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 26, 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
Energy267.8 kcal13%
Protein7.4 g15%
Carbohydrate17.2 g6%
of which net carbs (carbs minus fibre)15.8 g—
of which sugars1.1 g—
of which added sugars0.6 g1%
Fat19.0 g24%
of which saturated fat3.2 g16%
Fibre1.4 g5%
Sodium2,022.5 mg88%
Where the calories come from
Protein 11% · Carbohydrate 26% · Fat 64% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C3.7 mg4%
Vitamin E1.5 mg10%
Vitamin K34.1 µg28%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.3 mg14%
Vitamin B60.2 mg12%
Folate (B9)22.6 µg6%
Vitamin B120.3 µg13%
Calcium24.5 mg2%
Iron1.1 mg6%
Magnesium17.9 mg4%
Phosphorus69.2 mg6%
Potassium226.0 mg5%
Zinc1.2 mg11%
Selenium8.6 µg16%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine150.0 µg100%
Cholesterol13.6 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

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

Ingredients

  • Khoai tây — 40 g
  • Thịt bò nạc — 14 g
  • Bột xù — 8 g
  • Dầu chiên — 14 g
  • Muối — 4 g

How it is made

stir-fry · Prep 20 min · Cook 12 min

Xào/áp chảo 180–220°C. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Calo 180, xơ 2g
  • Đạm 6g

Watch out for

  • Béo 8g chiên
  • Natri 280mg

Healthier swaps

Portion sizes

  • Piece — 80 g

How long to burn this off

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

214 kcal per 80 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 50 min50 min
Running (steady run, 8 MET)≈ 22 min22 min
Cycling (moderate pace, 6 MET)≈ 29 min29 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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