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Puerto Rican mofongo

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Puerto Rican mofongo

Also known as: Mofongo · Rice & cereals · 220 g serving · 40 min total

Enjoy in moderation

Phần mofongo 220g ~320 kcal, xơ 4g, natri 480mg.

Lời khuyên: 1/2 phần, salad; ít mỡ lợn.

438 kcal per serving

Protein 10.7 g · Carbs 43.7 g · Fat 24.8 g · Fibre 3.8 g · Sugars 3.3 g · Sodium 1,641.0 mg

Where the calories come from

Where the calories come fromCalories: 10% protein, 40% carbohydrate, 51% fat. 438 kcal total.438kcal / serving
  • Protein10.7 g · 10%
  • Carbohydrate43.68 g · 40%
  • Fat24.83 g · 51%

Estimated, per 220 g serving.

Daily Value at a glance

Protein21 % % Daily Value
Fibre14 % % Daily Value
Sodium71 % % Daily Value

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

Nutrition — 220 g Estimated

NutrientAmount% Daily Value
Energy438.5 kcal22%
Protein10.7 g21%
Carbohydrate43.7 g16%
of which net carbs (carbs minus fibre)39.9 g—
of which sugars3.3 g—
of which added sugars0.0 g0%
Fat24.8 g32%
of which saturated fat5.8 g29%
Fibre3.8 g14%
Sodium1,641.0 mg71%
Where the calories come from
Protein 10% · Carbohydrate 40% · Fat 51% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C15.9 mg18%
Vitamin K34.8 µg29%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.1 mg13%
Vitamin B60.5 mg29%
Folate (B9)68.2 µg17%
Calcium32.6 mg3%
Iron1.1 mg6%
Magnesium47.7 mg11%
Phosphorus125.0 mg10%
Potassium561.0 mg12%
Zinc1.7 mg15%
Selenium13.5 µg25%
Copper0.2 mg22%
Manganese0.3 mg13%
Iodine119.9 µg80%

% 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 220 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 80 %; Vitamin K: 29 %; Vitamin B6: 29 %; Thiamin (B1): 25 %; Selenium: 25 %; Copper: 22 %Iodine80 %Vitamin K29 %Vitamin B629 %Thiamin (B1)25 %Selenium25 %Copper22 %
Health scoreHealth score 52 out of 100, rated Fair.52/ 100
Fair

Health score

52 / 100 · Fair

Formula: protective index 57 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 52, 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
Energy199.3 kcal10%
Protein4.9 g10%
Carbohydrate19.9 g7%
of which net carbs (carbs minus fibre)18.2 g—
of which sugars1.5 g—
of which added sugars0.0 g0%
Fat11.3 g14%
of which saturated fat2.6 g13%
Fibre1.7 g6%
Sodium745.9 mg32%
Where the calories come from
Protein 10% · Carbohydrate 40% · Fat 51% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C7.2 mg8%
Vitamin K15.8 µg13%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.9 mg6%
Vitamin B60.2 mg12%
Folate (B9)31.0 µg8%
Calcium14.8 mg1%
Iron0.5 mg3%
Magnesium21.7 mg5%
Phosphorus56.8 mg5%
Potassium255.0 mg5%
Zinc0.8 mg7%
Selenium6.1 µg11%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine54.5 µg36%

% 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

  • Chuối xanh — 138 g
  • Thịt heo — 36 g
  • Tỏi — 10 g
  • Dầu — 16 g
  • Nước dùng heo — 16 g
  • Muối — 4 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Xơ 4g, đạm 8g
  • Calo 320

Watch out for

  • Natri 480mg
  • Đường 8g chuối

Healthier swaps

Portion sizes

  • Serving — 220 g
  • Serving — 110 g

How long to burn this off

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

439 kcal per 220 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 42 min102 min
Running (steady run, 8 MET)≈ 45 min45 min
Cycling (moderate pace, 6 MET)≈ 1 h60 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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