Garlic fried squid

Also known as: Mực chiên tỏi · Fried & street food · 120 g serving · 32 min total

Enjoy in moderation

Đĩa mực chiên tỏi 120g ~180 kcal, 8g béo — NOVA 4.

Lời khuyên: Thấm dầu, rau; không tương ớt gói.

218 kcal per serving

Protein 18.1 g · Carbs 5.2 g · Fat 13.6 g · Fibre 0.3 g · Sugars 0.3 g · Sodium 427.7 mg

Where the calories come from

Protein18.14 g · 34%
Carbohydrate5.15 g · 10%
Fat13.6 g · 57%

Estimated, per 120 g serving.

Daily Value at a glance

Protein36 % % Daily Value

Fibre1 % % Daily Value

Sodium19 % % Daily Value

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

Nutrition — 120 g Estimated

Nutrient	Amount	% Daily Value
Energy	218.3 kcal	11%
Protein	18.1 g	36%
Carbohydrate	5.1 g	2%
of which net carbs (carbs minus fibre)	4.8 g	—
of which sugars	0.3 g	—
of which added sugars	0.2 g	0%
Fat	13.6 g	17%
of which saturated fat	2.3 g	12%
Fibre	0.3 g	1%
Sodium	427.7 mg	19%

Where the calories come from

Protein 33% · Carbohydrate 9% · Fat 56% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	51.0 µg RAE	6%
Vitamin C	4.7 mg	5%
Vitamin E	2.1 mg	14%
Vitamin K	32.0 µg	27%
Riboflavin (B2)	0.4 mg	31%
Niacin (B3)	2.1 mg	13%
Vitamin B6	0.1 mg	6%
Folate (B9)	15.7 µg	4%
Vitamin B12	1.2 µg	50%
Calcium	40.6 mg	3%
Iron	0.8 mg	4%
Magnesium	40.3 mg	10%
Phosphorus	207.6 mg	17%
Potassium	273.6 mg	6%
Zinc	1.5 mg	14%
Selenium	41.3 µg	75%
Copper	1.7 mg	189%
Manganese	0.1 mg	4%
Iodine	1.0 µg	1%
Cholesterol	210.0 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 120 g serving — estimated.

Fair

Health score

57 / 100 · Fair

Formula: protective index 67 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 57, 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	181.9 kcal	9%
Protein	15.1 g	30%
Carbohydrate	4.3 g	2%
of which net carbs (carbs minus fibre)	4.1 g	—
of which sugars	0.3 g	—
of which added sugars	0.1 g	0%
Fat	11.3 g	14%
of which saturated fat	1.9 g	10%
Fibre	0.2 g	1%
Sodium	356.4 mg	15%

Where the calories come from

Protein 33% · Carbohydrate 9% · Fat 56% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	42.5 µg RAE	5%
Vitamin C	3.9 mg	4%
Vitamin E	1.7 mg	11%
Vitamin K	26.7 µg	22%
Riboflavin (B2)	0.3 mg	23%
Niacin (B3)	1.8 mg	11%
Vitamin B6	0.1 mg	6%
Folate (B9)	13.1 µg	3%
Vitamin B12	1.0 µg	42%
Calcium	33.8 mg	3%
Iron	0.7 mg	4%
Magnesium	33.6 mg	8%
Phosphorus	173.0 mg	14%
Potassium	228.0 mg	5%
Zinc	1.2 mg	11%
Selenium	34.4 µg	63%
Copper	1.4 mg	156%
Manganese	0.1 mg	4%
Iodine	0.8 µg	1%
Cholesterol	175.0 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 — 90 g
Tỏi — 4 g
Nước mắm — 5 g
Dầu chiên — 12 g
Xà lách — 10 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 16g
Calo 180

Watch out for

Béo 8g chiên
Xơ 0g

Healthier swaps

Portion sizes

Piece — 120 g

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