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Flattened dried squid
Enjoy in moderationMực cán 20g (1 tấm nhỏ) ~70 kcal; đạm 14g.
Lời khuyên: Nướng than. Khác mực khô xé, khô mực nướng (sợi). Nhuyễn thể. Gout hạn chế.
23 kcal per serving
Where the calories come from
- Protein3.9 g · 72%
- Carbohydrate0.77 g · 14%
- Fat0.34 g · 14%
Estimated, per 20 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 20 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 23.0 kcal | 1% |
| Protein | 3.9 g | 8% |
| Carbohydrate | 0.8 g | 0% |
| of which net carbs (carbs minus fibre) | 0.8 g | — |
| of which sugars | 0.0 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.3 g | 0% |
| of which saturated fat | 0.1 g | 1% |
| Fibre | 0.0 g | 0% |
| Sodium | 11.0 mg | 0% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 2.0 µg RAE | 0% |
| Vitamin C | 0.9 mg | 1% |
| Vitamin E | 0.2 mg | 1% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.4 mg | 3% |
| Folate (B9) | 1.0 µg | 0% |
| Vitamin B12 | 0.3 µg | 13% |
| Calcium | 6.4 mg | 0% |
| Iron | 0.1 mg | 1% |
| Magnesium | 6.6 mg | 2% |
| Phosphorus | 44.2 mg | 4% |
| Potassium | 49.2 mg | 1% |
| Zinc | 0.3 mg | 3% |
| Selenium | 9.0 µg | 16% |
| Copper | 0.4 mg | 44% |
| Cholesterol | 46.6 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 20 g serving — estimated.
Health score
65 / 100 · Good
Formula: protective index 70 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 65, 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
| Nutrient | Amount | % Daily Value |
| Energy | 115.0 kcal | 6% |
| Protein | 19.5 g | 39% |
| Carbohydrate | 3.9 g | 1% |
| of which net carbs (carbs minus fibre) | 3.9 g | — |
| of which sugars | 0.0 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 1.7 g | 2% |
| of which saturated fat | 0.5 g | 3% |
| Fibre | 0.0 g | 0% |
| Sodium | 55.0 mg | 2% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 10.0 µg RAE | 1% |
| Vitamin C | 4.7 mg | 5% |
| Vitamin E | 1.2 mg | 8% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin (B3) | 2.2 mg | 14% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 5.0 µg | 1% |
| Vitamin B12 | 1.3 µg | 54% |
| Calcium | 32.0 mg | 2% |
| Iron | 0.7 mg | 4% |
| Magnesium | 33.0 mg | 8% |
| Phosphorus | 221.0 mg | 18% |
| Potassium | 246.0 mg | 5% |
| Zinc | 1.5 mg | 14% |
| Selenium | 44.8 µg | 81% |
| Copper | 1.9 mg | 211% |
| Cholesterol | 233.0 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.
Suitable for
Allergens
Ingredients
- Mực cán — 20 g
How it is made
Cán dẹt. Khác mực khô xé.
Good to know
What is good
- Đạm 14g
- Khẩu phần tấm rõ
Watch out for
- Natri 320mg, purin cao
- Nhuyễn thể
Portion sizes
- Serving — 20 g
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-09-18 · Verified by rule-engine-v2 · Basis: estimated-serve