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Mangu

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Mangu

Also known as: Mangú · Rice & cereals · 250 g serving · 30 min total

Enjoy in moderation

Mangú 250g ~340 kcal; chuối xanh nghiền, đạm 3g.

Lời khuyên: Nhiều tinh bột, nhiều kali. Không phải mofongo.

344 kcal per serving

Protein 2.6 g · Carbs 65.8 g · Fat 8.2 g · Fibre 5.9 g · Sugars 5.7 g · Sodium 4.9 mg

Where the calories come from

Where the calories come fromCalories: 3% protein, 76% carbohydrate, 21% fat. 344 kcal total.344kcal / serving
  • Protein2.6 g · 3%
  • Carbohydrate65.77 g · 76%
  • Fat8.2 g · 21%

Estimated, per 250 g serving.

Daily Value at a glance

Protein5 % % Daily Value
Fibre21 % % Daily Value
Sodium0 % % Daily Value

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

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy343.5 kcal17%
Protein2.6 g5%
Carbohydrate65.8 g24%
of which net carbs (carbs minus fibre)59.9 g—
of which sugars5.6 g—
of which added sugars0.0 g0%
Fat8.2 g11%
of which saturated fat1.4 g7%
Fibre5.9 g21%
Sodium4.8 mg0%
Where the calories come from
Protein 3% · Carbohydrate 77% · Fat 21% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C20.8 mg23%
Vitamin K23.1 µg19%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.9 mg6%
Vitamin B60.5 mg29%
Folate (B9)108.0 µg27%
Calcium9.9 mg1%
Iron0.7 mg4%
Magnesium63.3 mg15%
Phosphorus58.0 mg5%
Potassium660.0 mg14%
Zinc0.3 mg3%
Selenium0.1 µg0%
Copper0.2 mg22%
Manganese0.3 mg13%

% 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 250 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin B6: 29 %; Folate (B9): 27 %; Vitamin C: 23 %; Copper: 22 %; Vitamin K: 19 %; Magnesium: 15 %Vitamin B629 %Folate (B9)27 %Vitamin C23 %Copper22 %Vitamin K19 %Magnesium15 %
Health scoreHealth score 73 out of 100, rated Good.73/ 100
Good

Health score

73 / 100 · Good

Formula: protective index 73 + NOVA 2 adjustment (+0) + overall level (watch → +0) = 73, 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
Energy137.4 kcal7%
Protein1.0 g2%
Carbohydrate26.3 g10%
of which net carbs (carbs minus fibre)23.9 g—
of which sugars2.3 g—
of which added sugars0.0 g0%
Fat3.3 g4%
of which saturated fat0.6 g3%
Fibre2.4 g9%
Sodium1.9 mg0%
Where the calories come from
Protein 3% · Carbohydrate 77% · Fat 22% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C8.3 mg9%
Vitamin K9.2 µg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.4 mg3%
Vitamin B60.2 mg12%
Folate (B9)43.2 µg11%
Calcium4.0 mg0%
Iron0.3 mg2%
Magnesium25.3 mg6%
Phosphorus23.2 mg2%
Potassium264.0 mg6%
Zinc0.1 mg1%
Copper0.1 mg11%
Manganese0.1 mg4%

% 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
  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium

Ingredients

  • Chuối xanh — 220 g
  • Hành — 15 g
  • Dầu — 8 g

How it is made

boil · Prep 10 min · Cook 20 min

Chuối xanh luộc nghiền, rưới hành phi. Không chiên.

Good to know

What is good

  • Chất xơ 5g

Watch out for

  • Carb 70g
  • Kali cao

Healthier swaps

Portion sizes

  • Serving — 250 g
  • Serving — 125 g

How long to burn this off

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

344 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 20 min80 min
Running (steady run, 8 MET)≈ 35 min35 min
Cycling (moderate pace, 6 MET)≈ 47 min47 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 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve

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