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Monjayaki

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Monjayaki

Fried & street food · 220 g serving · 30 min total

Enjoy in moderation

Phần monjayaki 220g ~280 kcal, natri 680mg.

Lời khuyên: Xin ít dầu, rau nhiều.

419 kcal per serving

Protein 16.9 g · Carbs 44.7 g · Fat 19.3 g · Fibre 3.2 g · Sugars 2.9 g · Sodium 1,086.5 mg

Where the calories come from

Where the calories come fromCalories: 16% protein, 43% carbohydrate, 41% fat. 419 kcal total.419kcal / serving
  • Protein16.85 g · 16%
  • Carbohydrate44.66 g · 43%
  • Fat19.27 g · 41%

Estimated, per 220 g serving.

Daily Value at a glance

Protein34 % % Daily Value
Fibre11 % % Daily Value
Sodium47 % % Daily Value

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

Nutrition — 220 g Estimated

NutrientAmount% Daily Value
Energy419.1 kcal21%
Protein16.9 g34%
Carbohydrate44.7 g16%
of which net carbs (carbs minus fibre)41.5 g—
of which sugars2.9 g—
of which added sugars0.2 g0%
Fat19.3 g25%
of which saturated fat3.4 g17%
Fibre3.2 g11%
Sodium1,086.6 mg47%
Where the calories come from
Protein 16% · Carbohydrate 43% · Fat 41% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A64.9 µg RAE7%
Vitamin C31.9 mg35%
Vitamin D0.5 µg3%
Vitamin E2.4 mg16%
Vitamin K137.1 µg114%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.0 mg13%
Vitamin B60.2 mg12%
Folate (B9)61.4 µg15%
Vitamin B120.7 µg29%
Calcium95.0 mg7%
Iron1.4 mg8%
Magnesium48.4 mg12%
Phosphorus233.2 mg19%
Potassium374.0 mg8%
Zinc1.4 mg13%
Selenium38.5 µg70%
Copper0.2 mg22%
Manganese0.7 mg30%
Iodine12.2 µg8%
Cholesterol137.9 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 220 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 114 %; Selenium: 70 %; Vitamin C: 35 %; Manganese: 30 %; Vitamin B12: 29 %; Copper: 22 %Vitamin K114 %Selenium70 %Vitamin C35 %Manganese30 %Vitamin B1229 %Copper22 %
Health scoreHealth score 55 out of 100, rated Fair.55/ 100
Fair

Health score

55 / 100 · Fair

Formula: protective index 60 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 55, 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: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy190.5 kcal10%
Protein7.7 g15%
Carbohydrate20.3 g7%
of which net carbs (carbs minus fibre)18.8 g—
of which sugars1.3 g—
of which added sugars0.1 g0%
Fat8.8 g11%
of which saturated fat1.5 g8%
Fibre1.5 g5%
Sodium493.9 mg21%
Where the calories come from
Protein 16% · Carbohydrate 43% · Fat 42% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A29.5 µg RAE3%
Vitamin C14.5 mg16%
Vitamin D0.2 µg1%
Vitamin E1.1 mg7%
Vitamin K62.3 µg52%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.9 mg6%
Vitamin B60.1 mg6%
Folate (B9)27.9 µg7%
Vitamin B120.3 µg13%
Calcium43.2 mg3%
Iron0.6 mg3%
Magnesium22.0 mg5%
Phosphorus106.0 mg8%
Potassium170.0 mg4%
Zinc0.6 mg5%
Selenium17.5 µg32%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine5.6 µg4%
Cholesterol62.7 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

  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar

Ingredients

  • Bắp cải — 80 g
  • Bột — 50 g
  • Hải sản — 30 g
  • Dầu — 16 g
  • Xì dầu — 14 g
  • Trứng — 20 g
  • Hành lá — 10 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Đạm 10g, calo 280
  • Xơ 2g

Watch out for

  • Natri 680mg
  • Béo 12g

Healthier swaps

Portion sizes

  • Piece — 220 g

How long to burn this off

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

419 kcal per 220 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 38 min98 min
Running (steady run, 8 MET)≈ 43 min43 min
Cycling (moderate pace, 6 MET)≈ 57 min57 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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