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Shredded dried squid

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Shredded dried squid

Also known as: Mực khô xé · Seafood & fish · 20 g serving · no cooking time listed

Enjoy in moderation

Mực khô xé 20g ~70 kcal; đạm 14g, natri 350mg, gần 0 béo.

Lời khuyên: Một nắm sợi. Khác khô mực nướng (miếng nướng) và snack mực tẩm. Gout hạn chế.

22 kcal per serving

Protein 3.7 g · Carbs 0.7 g · Fat 0.3 g · Fibre 0.0 g · Sugars 0.0 g · Sodium 398.4 mg

Where the calories come from

Where the calories come fromCalories: 72% protein, 14% carbohydrate, 14% fat. 22 kcal total.22kcal / serving
  • Protein3.71 g · 72%
  • Carbohydrate0.73 g · 14%
  • Fat0.33 g · 14%

Estimated, per 20 g serving.

Daily Value at a glance

Protein7 % % Daily Value
Fibre0 % % Daily Value
Sodium17 % % Daily Value

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

Nutrition — 20 g Estimated

NutrientAmount% Daily Value
Energy21.8 kcal1%
Protein3.7 g7%
Carbohydrate0.7 g0%
of which net carbs (carbs minus fibre)0.7 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat0.3 g0%
of which saturated fat0.1 g1%
Fibre0.0 g0%
Sodium398.4 mg17%
Where the calories come from
Protein 68% · Carbohydrate 13% · Fat 12% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A1.9 µg RAE0%
Vitamin C0.7 mg1%
Vitamin E0.2 mg1%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.4 mg3%
Folate (B9)0.9 µg0%
Vitamin B120.2 µg8%
Calcium6.3 mg0%
Iron0.1 mg1%
Magnesium6.3 mg2%
Phosphorus42.0 mg3%
Potassium46.8 mg1%
Zinc0.3 mg3%
Selenium8.5 µg15%
Copper0.4 mg44%
Iodine30.0 µg20%
Cholesterol44.4 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 20 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 44 %; Iodine: 20 %; Selenium: 15 %; Riboflavin (B2): 8 %; Vitamin B12: 8 %; Niacin (B3): 3 %Copper44 %Iodine20 %Selenium15 %Riboflavin (B2)8 %Vitamin B128 %Niacin (B3)3 %
Health scoreHealth score 44 out of 100, rated Fair.44/ 100
Fair

Health score

44 / 100 · Fair

Formula: protective index 49 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 44, 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
Energy109.2 kcal5%
Protein18.5 g37%
Carbohydrate3.7 g1%
of which net carbs (carbs minus fibre)3.7 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat1.6 g2%
of which saturated fat0.4 g2%
Fibre0.0 g0%
Sodium1,992.2 mg87%
Where the calories come from
Protein 68% · Carbohydrate 14% · Fat 13% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A9.5 µg RAE1%
Vitamin C3.6 mg4%
Vitamin E1.1 mg7%
Riboflavin (B2)0.4 mg31%
Niacin (B3)2.1 mg13%
Vitamin B60.1 mg6%
Folate (B9)4.3 µg1%
Vitamin B121.2 µg50%
Calcium31.6 mg2%
Iron0.7 mg4%
Magnesium31.4 mg7%
Phosphorus210.0 mg17%
Potassium234.0 mg5%
Zinc1.5 mg14%
Selenium42.5 µg77%
Copper1.8 mg200%
Iodine150.0 µg100%
Cholesterol222.0 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

  • mollusk

Ingredients

  • Mực khô — 19 g
  • Muối — 1 g

How it is made

dry

Xé sợi. Khác nướng miếng và snack tẩm.

Good to know

What is good

  • Đạm 14g/20g, ít béo
  • Khẩu phần nhỏ

Watch out for

  • Natri 350mg, purine cao
  • Mollusk

Healthier swaps

Portion sizes

  • Serving — 20 g

How long to burn this off

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

22 kcal per 20 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 5 min5 min
Running (steady run, 8 MET)≈ 2 min2 min
Cycling (moderate pace, 6 MET)≈ 3 min3 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 2026-09-18 · Verified by rule-engine-v2 · Basis: estimated-serve

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