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Levantine maqluba

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Levantine maqluba

Also known as: Maqluba · Rice & cereals · 400 g serving · 40 min total

Enjoy in moderation

Phần maqluba 400g ~480 kcal, xơ 5g, natri 720mg.

Lời khuyên: Ăn rau+thịt, cơm vừa.

618 kcal per serving

Protein 30.2 g · Carbs 57.9 g · Fat 28.7 g · Fibre 3.0 g · Sugars 3.4 g · Sodium 871.2 mg

Where the calories come from

Where the calories come fromCalories: 20% protein, 38% carbohydrate, 42% fat. 618 kcal total.618kcal / serving
  • Protein30.18 g · 20%
  • Carbohydrate57.89 g · 38%
  • Fat28.74 g · 42%

Estimated, per 400 g serving.

Daily Value at a glance

Protein60 % % Daily Value
Fibre11 % % Daily Value
Sodium38 % % Daily Value

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

Nutrition — 400 g Estimated

NutrientAmount% Daily Value
Energy618.0 kcal31%
Protein30.2 g60%
Carbohydrate57.9 g21%
of which net carbs (carbs minus fibre)54.9 g—
of which sugars3.4 g—
of which added sugars0.0 g0%
Fat28.7 g37%
of which saturated fat6.0 g30%
Fibre3.0 g11%
Sodium871.2 mg38%
Where the calories come from
Protein 20% · Carbohydrate 37% · Fat 42% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A380.8 µg RAE42%
Vitamin C9.8 mg11%
Vitamin E2.2 mg15%
Vitamin K92.8 µg77%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.2 mg15%
Niacin (B3)8.7 mg54%
Vitamin B60.6 mg35%
Folate (B9)62.0 µg16%
Vitamin B120.3 µg13%
Calcium63.6 mg5%
Iron2.1 mg12%
Magnesium56.4 mg13%
Phosphorus272.8 mg22%
Potassium532.0 mg11%
Zinc2.9 mg26%
Selenium35.0 µg64%
Copper0.3 mg33%
Manganese1.1 mg48%
Iodine60.0 µg40%
Cholesterol77.6 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 400 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 77 %; Selenium: 64 %; Niacin (B3): 54 %; Manganese: 48 %; Vitamin A: 42 %; Iodine: 40 %Vitamin K77 %Selenium64 %Niacin (B3)54 %Manganese48 %Vitamin A42 %Iodine40 %
Health scoreHealth score 69 out of 100, rated Good.69/ 100
Good

Health score

69 / 100 · Good

Formula: protective index 74 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 69, 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
Energy154.5 kcal8%
Protein7.6 g15%
Carbohydrate14.5 g5%
of which net carbs (carbs minus fibre)13.8 g—
of which sugars0.8 g—
of which added sugars0.0 g0%
Fat7.2 g9%
of which saturated fat1.5 g8%
Fibre0.7 g3%
Sodium217.8 mg9%
Where the calories come from
Protein 20% · Carbohydrate 38% · Fat 42% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A95.2 µg RAE11%
Vitamin C2.4 mg3%
Vitamin E0.6 mg4%
Vitamin K23.2 µg19%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.2 mg14%
Vitamin B60.2 mg12%
Folate (B9)15.5 µg4%
Vitamin B120.1 µg4%
Calcium15.9 mg1%
Iron0.5 mg3%
Magnesium14.1 mg3%
Phosphorus68.2 mg5%
Potassium133.0 mg3%
Zinc0.7 mg6%
Selenium8.8 µg16%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine15.0 µg10%
Cholesterol19.4 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.

Suitable for

  • Halal
  • Gluten-free
  • Dairy-free
  • High protein

Ingredients

  • Cơm/nếp/cháo — 180 g
  • Gà/vịt — 88 g
  • Dầu/mỡ — 16 g
  • Muối — 2 g
  • Hành — 26 g
  • Cà chua — 28 g
  • Cà rốt — 23 g
  • Ngò — 6 g
  • Hành lá — 6 g
  • Xà lách — 24 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Đạm 28g, xơ 5g
  • Calo 480

Watch out for

  • Natri 720mg
  • Béo 16g

Healthier swaps

Portion sizes

  • Serving — 400 g
  • Serving — 200 g

How long to burn this off

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

618 kcal per 400 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 24 min144 min
Running (steady run, 8 MET)≈ 1 h 3 min63 min
Cycling (moderate pace, 6 MET)≈ 1 h 24 min84 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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