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Steamed squid with scallion

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Steamed squid with scallion

Also known as: Mực hấp hành · Fish & seafood · 180 g serving · 35 min total

Enjoy in moderation

Dĩa mực hấp hành ~160 kcal/180g: đạm 22g, hấp; nước mắm 560mg natri.

Lời khuyên: Chấm mắm vừa. Người gout hạn. Uống nước, không bia.

247 kcal per serving

Protein 29.8 g · Carbs 8.0 g · Fat 9.8 g · Fibre 0.4 g · Sugars 0.6 g · Sodium 649.7 mg

Where the calories come from

Where the calories come fromCalories: 50% protein, 13% carbohydrate, 37% fat. 247 kcal total.247kcal / serving
  • Protein29.79 g · 50%
  • Carbohydrate7.96 g · 13%
  • Fat9.84 g · 37%

Estimated, per 180 g serving.

Daily Value at a glance

Protein60 % % Daily Value
Fibre1 % % Daily Value
Sodium28 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy246.6 kcal12%
Protein29.8 g60%
Carbohydrate8.0 g3%
of which net carbs (carbs minus fibre)7.6 g—
of which sugars0.6 g—
of which added sugars0.3 g1%
Fat9.8 g13%
of which saturated fat1.8 g9%
Fibre0.4 g1%
Sodium649.8 mg28%
Where the calories come from
Protein 48% · Carbohydrate 13% · Fat 36% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A19.6 µg RAE2%
Vitamin C7.4 mg8%
Vitamin E2.4 mg16%
Vitamin K31.9 µg27%
Riboflavin (B2)0.6 mg46%
Niacin (B3)3.5 mg22%
Vitamin B60.1 mg6%
Folate (B9)16.0 µg4%
Vitamin B122.0 µg83%
Calcium58.5 mg5%
Iron1.2 mg7%
Magnesium66.8 mg16%
Phosphorus336.6 mg27%
Potassium442.8 mg9%
Zinc2.4 mg22%
Selenium67.7 µg123%
Copper2.8 mg311%
Manganese0.1 mg4%
Iodine1.5 µg1%
Cholesterol347.4 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.

Top vitamins & minerals

% Daily Value per 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 311 %; Selenium: 123 %; Vitamin B12: 83 %; Riboflavin (B2): 46 %; Vitamin K: 27 %; Phosphorus: 27 %Copper311 %Selenium123 %Vitamin B1283 %Riboflavin (B2)46 %Vitamin K27 %Phosphorus27 %
Health scoreHealth score 68 out of 100, rated Good.68/ 100
Good

Health score

68 / 100 · Good

Formula: protective index 68 + NOVA 2 adjustment (+0) + overall level (watch → +0) = 68, 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
Energy137.0 kcal7%
Protein16.6 g33%
Carbohydrate4.4 g2%
of which net carbs (carbs minus fibre)4.2 g—
of which sugars0.3 g—
of which added sugars0.1 g0%
Fat5.5 g7%
of which saturated fat1.0 g5%
Fibre0.2 g1%
Sodium361.0 mg16%
Where the calories come from
Protein 48% · Carbohydrate 13% · Fat 36% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A10.9 µg RAE1%
Vitamin C4.1 mg5%
Vitamin E1.4 mg9%
Vitamin K17.7 µg15%
Riboflavin (B2)0.3 mg23%
Niacin (B3)2.0 mg13%
Vitamin B60.1 mg6%
Folate (B9)8.9 µg2%
Vitamin B121.1 µg46%
Calcium32.5 mg3%
Iron0.7 mg4%
Magnesium37.1 mg9%
Phosphorus187.0 mg15%
Potassium246.0 mg5%
Zinc1.3 mg12%
Selenium37.6 µg68%
Copper1.6 mg178%
Manganese0.1 mg4%
Iodine0.8 µg1%
Cholesterol193.0 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

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

Allergens

  • crustacean
  • mollusk
  • fish

Ingredients

  • Mực — 149 g
  • Hành lá — 9 g
  • Gừng — 7 g
  • Nước mắm — 7 g
  • Dầu/mỡ — 7 g

How it is made

steam · Prep 20 min · Cook 15 min

Hấp 100°C.

Good to know

What is good

  • Đạm 22g, hấp, kcal 160
  • Ít bột

Watch out for

  • Purin mực trung-cao
  • Natri 560mg

Healthier swaps

Portion sizes

  • Serving — 180 g
  • Serving — 90 g

How long to burn this off

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

247 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 58 min58 min
Running (steady run, 8 MET)≈ 25 min25 min
Cycling (moderate pace, 6 MET)≈ 34 min34 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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