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Andean locro

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Andean locro

Also known as: Locro · Soups & broths · 300 g serving · 70 min total

Enjoy in moderation

Tô locro 300g ~280 kcal, xơ 6g, natri 480mg.

Lời khuyên: Xin ít mỡ, bánh mì vừa.

201 kcal per serving

Protein 13.7 g · Carbs 9.2 g · Fat 12.3 g · Fibre 1.0 g · Sugars 2.3 g · Sodium 814.0 mg

Where the calories come from

Where the calories come fromCalories: 27% protein, 18% carbohydrate, 55% fat. 201 kcal total.201kcal / serving
  • Protein13.68 g · 27%
  • Carbohydrate9.19 g · 18%
  • Fat12.26 g · 55%

Estimated, per 300 g serving.

Daily Value at a glance

Protein27 % % Daily Value
Fibre4 % % Daily Value
Sodium35 % % Daily Value

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

Nutrition — 300 g Estimated

NutrientAmount% Daily Value
Energy201.0 kcal10%
Protein13.7 g27%
Carbohydrate9.2 g3%
of which net carbs (carbs minus fibre)8.2 g—
of which sugars2.3 g—
of which added sugars0.0 g0%
Fat12.3 g16%
of which saturated fat4.3 g22%
Fibre1.0 g4%
Sodium813.9 mg35%
Where the calories come from
Protein 27% · Carbohydrate 18% · Fat 55% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A55.2 µg RAE6%
Vitamin C3.4 mg4%
Vitamin D0.7 µg3%
Vitamin E0.3 mg2%
Vitamin K0.6 µg1%
Thiamin (B1)0.4 mg33%
Riboflavin (B2)0.3 mg23%
Niacin (B3)3.0 mg19%
Vitamin B60.2 mg12%
Folate (B9)9.8 µg2%
Vitamin B120.4 µg17%
Calcium24.6 mg2%
Iron1.0 mg6%
Magnesium20.6 mg5%
Phosphorus137.1 mg11%
Potassium336.0 mg7%
Zinc2.1 mg19%
Selenium17.0 µg31%
Copper0.1 mg11%
Manganese0.1 mg4%
Cholesterol47.4 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 300 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingThiamin (B1): 33 %; Selenium: 31 %; Riboflavin (B2): 23 %; Niacin (B3): 19 %; Zinc: 19 %; Vitamin B12: 17 %Thiamin (B1)33 %Selenium31 %Riboflavin (B2)23 %Niacin (B3)19 %Zinc19 %Vitamin B1217 %
Health scoreHealth score 43 out of 100, rated Fair.43/ 100
Fair

Health score

43 / 100 · Fair

Formula: protective index 48 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 43, 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: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy67.0 kcal3%
Protein4.6 g9%
Carbohydrate3.1 g1%
of which net carbs (carbs minus fibre)2.8 g—
of which sugars0.8 g—
of which added sugars0.0 g0%
Fat4.1 g5%
of which saturated fat1.4 g7%
Fibre0.3 g1%
Sodium271.3 mg12%
Where the calories come from
Protein 27% · Carbohydrate 19% · Fat 55% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A18.4 µg RAE2%
Vitamin C1.1 mg1%
Vitamin D0.2 µg1%
Vitamin E0.1 mg1%
Vitamin K0.2 µg0%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.0 mg6%
Vitamin B60.1 mg6%
Folate (B9)3.3 µg1%
Vitamin B120.1 µg4%
Calcium8.2 mg1%
Iron0.3 mg2%
Magnesium6.9 mg2%
Phosphorus45.7 mg4%
Potassium112.0 mg2%
Zinc0.7 mg6%
Selenium5.7 µg10%
Cholesterol15.8 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.

Suitable for

  • Gluten-free
  • Dairy-free
  • Low sugar

Ingredients

  • Nước dùng heo — 210 g
  • Bí đỏ — 18 g
  • Bắp — 18 g
  • Khoai tây — 18 g
  • Thịt heo — 48 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

  • Xơ 6g, đạm 12g
  • Calo 280

Watch out for

  • Natri 480mg
  • Béo 10g

Healthier swaps

Portion sizes

  • Serving — 80 g
  • Small bowl — 150 g
  • Bowl — 300 g

How long to burn this off

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

201 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 47 min47 min
Running (steady run, 8 MET)≈ 21 min21 min
Cycling (moderate pace, 6 MET)≈ 27 min27 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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