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Hawaiian steamed bun

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Hawaiian steamed bun

Also known as: Manapua · Dumplings & wrapped · 130 g serving · 35 min total

Enjoy in moderation

Cái manapua ~280 kcal/130g: bột 42g carb, nhân 620mg natri, đường 6g.

Lời khuyên: 1 cái. Không ăn 3 cái. Rau kèm nếu có.

374 kcal per serving

Protein 16.4 g · Carbs 37.3 g · Fat 17.5 g · Fibre 1.9 g · Sugars – g · Sodium 854.5 mg

Where the calories come from

Where the calories come fromCalories: 18% protein, 40% carbohydrate, 42% fat. 374 kcal total.374kcal / serving
  • Protein16.43 g · 18%
  • Carbohydrate37.26 g · 40%
  • Fat17.48 g · 42%

Estimated, per 130 g serving.

Daily Value at a glance

Protein33 % % Daily Value
Fibre7 % % Daily Value
Sodium37 % % Daily Value

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

Nutrition — 130 g Estimated

NutrientAmount% Daily Value
Energy373.8 kcal19%
Protein16.4 g33%
Carbohydrate37.3 g14%
of which net carbs (carbs minus fibre)35.4 g—
of which sugars0.0 g—
of which added sugars11.2 g22%
Fat17.5 g22%
of which saturated fat5.0 g25%
Fibre1.9 g7%
Sodium854.5 mg37%
Where the calories come from
Protein 18% · Carbohydrate 40% · Fat 42% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A2.9 µg RAE0%
Vitamin C1.0 mg1%
Vitamin D0.7 µg3%
Vitamin E0.6 mg4%
Vitamin K15.7 µg13%
Thiamin (B1)0.4 mg33%
Riboflavin (B2)0.2 mg15%
Niacin (B3)3.3 mg21%
Vitamin B60.2 mg12%
Folate (B9)21.8 µg5%
Vitamin B120.4 µg17%
Calcium85.2 mg7%
Iron1.8 mg10%
Magnesium36.4 mg9%
Phosphorus175.5 mg14%
Potassium269.1 mg6%
Zinc2.4 mg22%
Selenium28.0 µg51%
Copper0.2 mg22%
Manganese0.4 mg17%
Cholesterol39.7 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 130 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 51 %; Thiamin (B1): 33 %; Zinc: 22 %; Copper: 22 %; Niacin (B3): 21 %; Vitamin B12: 17 %Selenium51 %Thiamin (B1)33 %Zinc22 %Copper22 %Niacin (B3)21 %Vitamin B1217 %
Health scoreHealth score 36 out of 100, rated Low.36/ 100
Low

Health score

36 / 100 · Low

Formula: protective index 41 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 36, 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
Energy287.5 kcal14%
Protein12.6 g25%
Carbohydrate28.7 g10%
of which net carbs (carbs minus fibre)27.2 g—
of which sugars0.0 g—
of which added sugars8.6 g17%
Fat13.5 g17%
of which saturated fat3.9 g20%
Fibre1.5 g5%
Sodium657.3 mg29%
Where the calories come from
Protein 18% · Carbohydrate 40% · Fat 42% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A2.2 µg RAE0%
Vitamin C0.8 mg1%
Vitamin D0.5 µg3%
Vitamin E0.4 mg3%
Vitamin K12.1 µg10%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.5 mg16%
Vitamin B60.1 mg6%
Folate (B9)16.8 µg4%
Vitamin B120.3 µg13%
Calcium65.5 mg5%
Iron1.4 mg8%
Magnesium28.0 mg7%
Phosphorus135.0 mg11%
Potassium207.0 mg4%
Zinc1.8 mg16%
Selenium21.5 µg39%
Copper0.2 mg22%
Manganese0.3 mg13%
Cholesterol30.5 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

Ingredients

  • Bánh mì/đế bột mì — 56 g
  • Xá xíu — 44 g
  • Đường — 8 g
  • Xì dầu — 8 g
  • Dầu hào — 4 g
  • Hành lá — 4 g
  • Mè — 2 g
  • Dầu/mỡ — 4 g

How it is made

steam · Prep 20 min · Cook 15 min

Hấp 100°C.

Good to know

What is good

  • Đạm 10g, hấp
  • Khẩu phần cái

Watch out for

  • GI bột cao
  • Natri 620mg, đường 6g

Healthier swaps

Portion sizes

  • Piece — 130 g

How long to burn this off

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

374 kcal per 130 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 27 min87 min
Running (steady run, 8 MET)≈ 38 min38 min
Cycling (moderate pace, 6 MET)≈ 51 min51 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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