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Egyptian molokhia

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Egyptian molokhia

Also known as: Molokhia · Vegetables & legumes · 250 g serving · 70 min total

Good choice

Tô molokhia 250g ~140 kcal, xơ 4g, đạm 10g, natri 480mg.

Lời khuyên: Xin ít dầu, cơm vừa; hạn chế húp nước.

272 kcal per serving

Protein 20.8 g · Carbs 9.1 g · Fat 18.0 g · Fibre 4.4 g · Sugars 0.8 g · Sodium 170.6 mg

Where the calories come from

Where the calories come fromCalories: 30% protein, 13% carbohydrate, 58% fat. 272 kcal total.272kcal / serving
  • Protein20.76 g · 30%
  • Carbohydrate9.14 g · 13%
  • Fat17.98 g · 58%

Estimated, per 250 g serving.

Daily Value at a glance

Protein42 % % Daily Value
Fibre16 % % Daily Value
Sodium7 % % Daily Value

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

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy271.8 kcal14%
Protein20.8 g42%
Carbohydrate9.2 g3%
of which net carbs (carbs minus fibre)4.8 g—
of which sugars0.9 g—
of which added sugars0.0 g0%
Fat18.0 g23%
of which saturated fat3.7 g19%
Fibre4.4 g16%
Sodium170.5 mg7%
Where the calories come from
Protein 31% · Carbohydrate 14% · Fat 60% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A955.0 µg RAE106%
Vitamin C19.7 mg22%
Vitamin E4.7 mg31%
Vitamin K895.0 µg746%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.5 mg38%
Niacin (B3)5.6 mg35%
Vitamin B60.7 mg41%
Folate (B9)262.5 µg66%
Vitamin B120.2 µg8%
Calcium262.5 mg20%
Iron7.2 mg40%
Magnesium169.0 mg40%
Phosphorus211.0 mg17%
Potassium980.0 mg21%
Zinc2.5 mg23%
Selenium16.9 µg31%
Copper0.4 mg44%
Manganese1.8 mg78%
Cholesterol48.5 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 250 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 746 %; Vitamin A: 106 %; Manganese: 78 %; Folate (B9): 66 %; Copper: 44 %; Vitamin B6: 41 %Vitamin K746 %Vitamin A106 %Manganese78 %Folate (B9)66 %Copper44 %Vitamin B641 %
Health scoreHealth score 87 out of 100, rated Excellent.87/ 100
Excellent

Health score

87 / 100 · Excellent

Formula: protective index 87 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 87, 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

NutrientAmount% Daily Value
Energy108.7 kcal5%
Protein8.3 g17%
Carbohydrate3.7 g1%
of which net carbs (carbs minus fibre)1.9 g—
of which sugars0.3 g—
of which added sugars0.0 g0%
Fat7.2 g9%
of which saturated fat1.5 g8%
Fibre1.8 g6%
Sodium68.2 mg3%
Where the calories come from
Protein 31% · Carbohydrate 14% · Fat 60% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A382.0 µg RAE42%
Vitamin C7.9 mg9%
Vitamin E1.9 mg13%
Vitamin K358.0 µg298%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.2 mg14%
Vitamin B60.3 mg18%
Folate (B9)105.0 µg26%
Vitamin B120.1 µg4%
Calcium105.0 mg8%
Iron2.9 mg16%
Magnesium67.6 mg16%
Phosphorus84.4 mg7%
Potassium392.0 mg8%
Zinc1.0 mg9%
Selenium6.8 µg12%
Copper0.1 mg11%
Manganese0.7 mg30%
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
  • Low sugar

Ingredients

  • Rau đay — 178 g
  • Gà/vịt — 55 g
  • Tỏi — 8 g
  • Dầu/mỡ — 10 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

  • Calo 140, xơ 4g
  • Bão hòa 1,5g thấp

Watch out for

  • Natri 480mg
  • Béo 6g

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.

272 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 3 min63 min
Running (steady run, 8 MET)≈ 28 min28 min
Cycling (moderate pace, 6 MET)≈ 37 min37 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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