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Prunes
Good choiceMận khô 30g (~3 quả) ~70 kcal; đường 12g, xơ 2.2g, gần 0 béo.
Lời khuyên: 2–3 quả. Khác mận hậu tươi và ô mai. Xơ — dễ nhuận.
72 kcal per serving
Where the calories come from
- Protein0.65 g · 3%
- Carbohydrate19.17 g · 96%
- Fat0.11 g · 1%
Estimated, per 30 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 30 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 72.0 kcal | 4% |
| Protein | 0.7 g | 1% |
| Carbohydrate | 19.2 g | 7% |
| of which net carbs (carbs minus fibre) | 17.1 g | — |
| of which sugars | 11.4 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.1 g | 0% |
| of which saturated fat | 0.0 g | 0% |
| Fibre | 2.1 g | 8% |
| Sodium | 0.6 mg | 0% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 11.7 µg RAE | 1% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 17.9 µg | 15% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.6 mg | 4% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 1.2 µg | 0% |
| Calcium | 12.9 mg | 1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 12.3 mg | 3% |
| Phosphorus | 20.7 mg | 2% |
| Potassium | 219.9 mg | 5% |
| Zinc | 0.1 mg | 1% |
| Selenium | 0.1 µg | 0% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.1 mg | 4% |
% 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 30 g serving — estimated.
Health score
90 / 100 · Excellent
Formula: protective index 80 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 90, 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
| Nutrient | Amount | % Daily Value |
| Energy | 240.0 kcal | 12% |
| Protein | 2.2 g | 4% |
| Carbohydrate | 63.9 g | 23% |
| of which net carbs (carbs minus fibre) | 56.8 g | — |
| of which sugars | 38.1 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.4 g | 1% |
| of which saturated fat | 0.1 g | 1% |
| Fibre | 7.1 g | 25% |
| Sodium | 2.0 mg | 0% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 39.0 µg RAE | 4% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 59.7 µg | 50% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 1.9 mg | 12% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 4.0 µg | 1% |
| Calcium | 43.0 mg | 3% |
| Iron | 0.9 mg | 5% |
| Magnesium | 41.0 mg | 10% |
| Phosphorus | 69.0 mg | 6% |
| Potassium | 733.0 mg | 16% |
| Zinc | 0.4 mg | 4% |
| Selenium | 0.3 µg | 1% |
| Copper | 0.3 mg | 33% |
| Manganese | 0.3 mg | 13% |
% 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
Ingredients
- Mận khô — 30 g
How it is made
Sấy. Khác mận tươi/ô mai.
Good to know
What is good
- NOVA 1, xơ, nhuận
- Kcal vừa
Watch out for
- Đường 12g
- Ăn nhiều dễ đi ngoài
Portion sizes
- Piece — 30 g
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-09-18 · Verified by rule-engine-v2 · Basis: estimated-serve