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Boiled asparagus
Good choiceMăng tây luộc 160g ~32 kcal; folate 70µg, xơ 2.8g.
Lời khuyên: Chấm ít mắm. Khác măng tây xào tỏi, măng tây xào bò và canh măng tây cua.
53 kcal per serving
Where the calories come from
- Protein3.57 g · 23%
- Carbohydrate10.77 g · 69%
- Fat0.61 g · 9%
Estimated, per 160 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 160 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 52.5 kcal | 3% |
| Protein | 3.6 g | 7% |
| Carbohydrate | 10.8 g | 4% |
| of which net carbs (carbs minus fibre) | 5.9 g | — |
| of which sugars | 2.1 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.6 g | 1% |
| of which saturated fat | 0.1 g | 1% |
| Fibre | 4.9 g | 18% |
| Sodium | 61.9 mg | 3% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 116.0 µg RAE | 13% |
| Vitamin C | 97.3 mg | 108% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 211.2 µg | 176% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 0.8 mg | 5% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 161.6 µg | 40% |
| Calcium | 60.3 mg | 5% |
| Iron | 1.0 mg | 6% |
| Magnesium | 31.7 mg | 8% |
| Phosphorus | 100.0 mg | 8% |
| Potassium | 440.0 mg | 9% |
| Zinc | 0.7 mg | 6% |
| Selenium | 2.4 µg | 4% |
| Copper | 0.1 mg | 11% |
| 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.
Top vitamins & minerals
% Daily Value per 160 g serving — estimated.
Health score
98 / 100 · Excellent
Formula: protective index 88 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 98, 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
| Nutrient | Amount | % Daily Value |
| Energy | 32.8 kcal | 2% |
| Protein | 2.2 g | 4% |
| Carbohydrate | 6.7 g | 2% |
| of which net carbs (carbs minus fibre) | 3.6 g | — |
| of which sugars | 1.3 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.4 g | 1% |
| of which saturated fat | 0.1 g | 1% |
| Fibre | 3.1 g | 11% |
| Sodium | 38.7 mg | 2% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 72.5 µg RAE | 8% |
| Vitamin C | 60.8 mg | 68% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 132.0 µg | 110% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.5 mg | 3% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 101.0 µg | 25% |
| Calcium | 37.7 mg | 3% |
| Iron | 0.6 mg | 3% |
| Magnesium | 19.8 mg | 5% |
| Phosphorus | 62.5 mg | 5% |
| Potassium | 275.0 mg | 6% |
| Zinc | 0.4 mg | 4% |
| Selenium | 1.5 µg | 3% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
% 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
- Măng tây — 150 g
- Nước luộc — 10 g
How it is made
Luộc măng tây. Khác măng tây xào tỏi, măng tây xào bò.
Good to know
What is good
- Calo 32, folate
- Luộc không dầu
Watch out for
- Chấm mắm thì mặn
- Đạm thấp
Healthier swaps
Portion sizes
- Serving — 160 g
- Serving — 80 g
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-09-20 · Verified by rule-engine-v2 · Basis: estimated-serve