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Milanesa

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Milanesa

Meat, poultry & eggs · 180 g serving · 32 min total

Enjoy in moderation

1 milanesa 180g ~380 kcal, 22g béo chiên, natri 480mg.

Lời khuyên: Gạt vỏ bột, salad.

473 kcal per serving

Protein 45.3 g · Carbs 18.1 g · Fat 23.2 g · Fibre 1.1 g · Sugars 1.6 g · Sodium 239.2 mg

Where the calories come from

Where the calories come fromCalories: 39% protein, 16% carbohydrate, 45% fat. 473 kcal total.473kcal / serving
  • Protein45.31 g · 39%
  • Carbohydrate18.14 g · 16%
  • Fat23.18 g · 45%

Estimated, per 180 g serving.

Daily Value at a glance

Protein91 % % Daily Value
Fibre4 % % Daily Value
Sodium10 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy472.5 kcal24%
Protein45.3 g91%
Carbohydrate18.1 g7%
of which net carbs (carbs minus fibre)17.0 g—
of which sugars1.6 g—
of which added sugars1.6 g3%
Fat23.2 g30%
of which saturated fat5.1 g26%
Fibre1.1 g4%
Sodium239.2 mg10%
Where the calories come from
Protein 38% · Carbohydrate 15% · Fat 44% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin E1.7 mg11%
Vitamin K30.1 µg25%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.4 mg31%
Niacin (B3)9.7 mg61%
Vitamin B60.6 mg35%
Folate (B9)55.4 µg14%
Vitamin B122.6 µg108%
Calcium54.5 mg4%
Iron4.9 mg27%
Magnesium38.9 mg9%
Phosphorus304.2 mg24%
Potassium388.8 mg8%
Zinc7.6 mg69%
Selenium53.6 µg97%
Copper0.2 mg22%
Manganese0.2 mg9%
Cholesterol110.0 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 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin B12: 108 %; Selenium: 97 %; Zinc: 69 %; Niacin (B3): 61 %; Vitamin B6: 35 %; Riboflavin (B2): 31 %Vitamin B12108 %Selenium97 %Zinc69 %Niacin (B3)61 %Vitamin B635 %Riboflavin (B2)31 %
Health scoreHealth score 40 out of 100, rated Fair.40/ 100
Fair

Health score

40 / 100 · Fair

Formula: protective index 50 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 40, 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
Energy262.5 kcal13%
Protein25.2 g50%
Carbohydrate10.1 g4%
of which net carbs (carbs minus fibre)9.5 g—
of which sugars0.9 g—
of which added sugars0.9 g2%
Fat12.9 g17%
of which saturated fat2.8 g14%
Fibre0.6 g2%
Sodium132.9 mg6%
Where the calories come from
Protein 38% · Carbohydrate 15% · Fat 44% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin E1.0 mg7%
Vitamin K16.7 µg14%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.2 mg15%
Niacin (B3)5.4 mg34%
Vitamin B60.3 mg18%
Folate (B9)30.8 µg8%
Vitamin B121.4 µg58%
Calcium30.3 mg2%
Iron2.7 mg15%
Magnesium21.6 mg5%
Phosphorus169.0 mg14%
Potassium216.0 mg5%
Zinc4.2 mg38%
Selenium29.8 µg54%
Copper0.1 mg11%
Manganese0.1 mg4%
Cholesterol61.1 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
  • Dairy-free
  • Low sugar
  • High protein

Allergens

  • gluten

Ingredients

  • Thịt bò nạc — 140 g
  • Bột xù — 25 g
  • Dầu/mỡ — 14 g

How it is made

stir-fry · Prep 20 min · Cook 12 min

Xào/áp chảo 180–220°C. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Đạm 24g
  • Calo 380

Watch out for

  • Béo 22g chiên
  • Xơ 1g

Healthier swaps

Portion sizes

  • Serving — 180 g
  • Serving — 90 g

How long to burn this off

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

473 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 50 min110 min
Running (steady run, 8 MET)≈ 48 min48 min
Cycling (moderate pace, 6 MET)≈ 1 h 4 min64 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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