You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Garlic-steamed squid

Add to my diary

Garlic-steamed squid

Also known as: Mực hấp tỏi · Fish & seafood · 160 g serving · 35 min total

Good choice

Phần mực hấp tỏi ~160 kcal/160g: đạm 22g, hấp; muối 560mg natri.

Lời khuyên: Chấm muối vừa. Không nhúng bơ. Uống nước.

221 kcal per serving

Protein 25.6 g · Carbs 8.9 g · Fat 8.7 g · Fibre 0.5 g · Sugars 0.6 g · Sodium 575.1 mg

Where the calories come from

Where the calories come fromCalories: 47% protein, 17% carbohydrate, 36% fat. 221 kcal total.221kcal / serving
  • Protein25.64 g · 47%
  • Carbohydrate8.94 g · 17%
  • Fat8.67 g · 36%

Estimated, per 160 g serving.

Daily Value at a glance

Protein51 % % Daily Value
Fibre2 % % Daily Value
Sodium25 % % Daily Value

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

Nutrition — 160 g Estimated

NutrientAmount% Daily Value
Energy221.4 kcal11%
Protein25.6 g51%
Carbohydrate8.9 g3%
of which net carbs (carbs minus fibre)8.4 g—
of which sugars0.6 g—
of which added sugars0.2 g0%
Fat8.7 g11%
of which saturated fat1.6 g8%
Fibre0.5 g2%
Sodium575.0 mg25%
Where the calories come from
Protein 46% · Carbohydrate 16% · Fat 35% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A17.0 µg RAE2%
Vitamin C8.0 mg9%
Vitamin E2.1 mg14%
Vitamin K28.5 µg24%
Riboflavin (B2)0.5 mg38%
Niacin (B3)3.0 mg19%
Vitamin B60.2 mg12%
Folate (B9)14.1 µg4%
Vitamin B121.7 µg71%
Calcium61.6 mg5%
Iron1.2 mg7%
Magnesium58.9 mg14%
Phosphorus294.4 mg24%
Potassium403.2 mg9%
Zinc2.1 mg19%
Selenium58.2 µg106%
Copper2.4 mg267%
Manganese0.2 mg9%
Iodine1.3 µg1%
Cholesterol294.4 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 160 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 267 %; Selenium: 106 %; Vitamin B12: 71 %; Riboflavin (B2): 38 %; Vitamin K: 24 %; Phosphorus: 24 %Copper267 %Selenium106 %Vitamin B1271 %Riboflavin (B2)38 %Vitamin K24 %Phosphorus24 %
Health scoreHealth score 74 out of 100, rated Good.74/ 100
Good

Health score

74 / 100 · Good

Formula: protective index 69 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 74, 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
Energy138.4 kcal7%
Protein16.0 g32%
Carbohydrate5.6 g2%
of which net carbs (carbs minus fibre)5.3 g—
of which sugars0.4 g—
of which added sugars0.1 g0%
Fat5.4 g7%
of which saturated fat1.0 g5%
Fibre0.3 g1%
Sodium359.4 mg16%
Where the calories come from
Protein 46% · Carbohydrate 16% · Fat 35% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A10.6 µg RAE1%
Vitamin C5.0 mg6%
Vitamin E1.3 mg9%
Vitamin K17.8 µg15%
Riboflavin (B2)0.3 mg23%
Niacin (B3)1.9 mg12%
Vitamin B60.1 mg6%
Folate (B9)8.8 µg2%
Vitamin B121.0 µg42%
Calcium38.5 mg3%
Iron0.7 mg4%
Magnesium36.8 mg9%
Phosphorus184.0 mg15%
Potassium252.0 mg5%
Zinc1.3 mg12%
Selenium36.4 µg66%
Copper1.5 mg167%
Manganese0.1 mg4%
Iodine0.8 µg1%
Cholesterol184.0 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 — 126 g
  • Tỏi — 6 g
  • Hành lá — 8 g
  • Gừng — 6 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

  • Đạm 22g, hấp, tỏi thơm
  • Kcal 160, ít dầu

Watch out for

  • Natri 560mg
  • Purin vừa

Healthier swaps

Portion sizes

  • Serving — 160 g
  • Serving — 80 g

How long to burn this off

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

221 kcal per 160 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 52 min52 min
Running (steady run, 8 MET)≈ 23 min23 min
Cycling (moderate pace, 6 MET)≈ 30 min30 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

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Small grilled squid 2Small grilled squid 2Fish & seafood219 kcalP 26g · C 7g · F 9gper 160 g servingGood choiceGinger steamed squidGinger steamed squidFish & seafood205 kcalP 24g · C 7g · F 8gper 150 g servingGood choiceSteamed squid with scallionSteamed squid with scallionFish & seafood247 kcalP 30g · C 8g · F 10gper 180 g servingEnjoy in moderationSquid steamed in beerSquid steamed in beerFish & seafood197 kcalP 23g · C 7g · F 8gper 150 g servingGood choiceSteamed stuffed squidSteamed stuffed squidFish & seafood363 kcalP 35g · C 7g · F 21gper 200 g servingGood choiceStuffed squidStuffed squidFish & seafood399 kcalP 38g · C 8g · F 23gper 220 g servingEnjoy in moderation