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Squid steamed with lemongrass

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Squid steamed with lemongrass

Also known as: Mực hấp sả · Fish & seafood · 150 g serving · 35 min total

Good choice

Phần mực hấp sả 150g ~120 kcal, đạm 18g, natri 380mg.

Lời khuyên: Xin ít muối, sả nhiều; rau sống.

206 kcal per serving

Protein 24.3 g · Carbs 7.7 g · Fat 8.2 g · Fibre 0.2 g · Sugars 0.4 g · Sodium 539.6 mg

Where the calories come from

Where the calories come fromCalories: 48% protein, 15% carbohydrate, 36% fat. 206 kcal total.206kcal / serving
  • Protein24.3 g · 48%
  • Carbohydrate7.72 g · 15%
  • Fat8.15 g · 36%

Estimated, per 150 g serving.

Daily Value at a glance

Protein49 % % Daily Value
Fibre1 % % Daily Value
Sodium23 % % Daily Value

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

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy206.1 kcal10%
Protein24.3 g49%
Carbohydrate7.7 g3%
of which net carbs (carbs minus fibre)7.5 g—
of which sugars0.4 g—
of which added sugars0.2 g0%
Fat8.1 g10%
of which saturated fat1.5 g8%
Fibre0.2 g1%
Sodium539.6 mg23%
Where the calories come from
Protein 47% · Carbohydrate 15% · Fat 35% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A16.0 µg RAE2%
Vitamin C6.0 mg7%
Vitamin E2.0 mg13%
Vitamin K26.6 µg22%
Riboflavin (B2)0.5 mg38%
Niacin (B3)2.9 mg18%
Vitamin B60.1 mg6%
Folate (B9)16.0 µg4%
Vitamin B121.6 µg67%
Calcium52.7 mg4%
Iron1.7 mg9%
Magnesium57.5 mg14%
Phosphorus280.5 mg22%
Potassium402.0 mg9%
Zinc2.1 mg19%
Selenium55.1 µg100%
Copper2.3 mg256%
Manganese0.5 mg22%
Iodine1.3 µg1%
Cholesterol283.5 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 150 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 256 %; Selenium: 100 %; Vitamin B12: 67 %; Riboflavin (B2): 38 %; Vitamin K: 22 %; Phosphorus: 22 %Copper256 %Selenium100 %Vitamin B1267 %Riboflavin (B2)38 %Vitamin K22 %Phosphorus22 %
Health scoreHealth score 65 out of 100, rated Good.65/ 100
Good

Health score

65 / 100 · Good

Formula: protective index 65 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 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

NutrientAmount% Daily Value
Energy137.4 kcal7%
Protein16.2 g32%
Carbohydrate5.2 g2%
of which net carbs (carbs minus fibre)5.1 g—
of which sugars0.3 g—
of which added sugars0.1 g0%
Fat5.4 g7%
of which saturated fat1.0 g5%
Fibre0.1 g0%
Sodium359.7 mg16%
Where the calories come from
Protein 47% · Carbohydrate 15% · Fat 35% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A10.7 µg RAE1%
Vitamin C4.0 mg4%
Vitamin E1.3 mg9%
Vitamin K17.7 µg15%
Riboflavin (B2)0.3 mg23%
Niacin (B3)2.0 mg13%
Vitamin B60.1 mg6%
Folate (B9)10.7 µg3%
Vitamin B121.1 µg46%
Calcium35.1 mg3%
Iron1.2 mg7%
Magnesium38.3 mg9%
Phosphorus187.0 mg15%
Potassium268.0 mg6%
Zinc1.4 mg13%
Selenium36.7 µg67%
Copper1.6 mg178%
Manganese0.4 mg17%
Iodine0.8 µg1%
Cholesterol189.0 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 sodium
  • Low sugar

Allergens

  • crustacean
  • mollusk
  • fish

Ingredients

  • Mực — 122 g
  • Sả — 9 g
  • Hành lá — 8 g
  • Nước mắm — 6 g
  • Dầu/mỡ — 6 g

How it is made

steam · Prep 20 min · Cook 15 min

Hấp 100°C.

Good to know

What is good

  • Calo 120, đạm 18g
  • Béo 2g thấp

Watch out for

  • Natri 380mg
  • Xơ 0g

Healthier swaps

Portion sizes

  • Serving — 150 g

How long to burn this off

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

206 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 48 min48 min
Running (steady run, 8 MET)≈ 21 min21 min
Cycling (moderate pace, 6 MET)≈ 28 min28 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 dedupe-v1 · Basis: estimated-serve

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