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Steamed bigfin squid
Good choiceMực lá hấp 120g ~108 kcal; đạm 20g.
Lời khuyên: Hấp vừa chín. Khác mực lá xào và nướng. Không phải mực ống.
130 kcal per serving
Where the calories come from
- Protein21.52 g · 70%
- Carbohydrate4.95 g · 16%
- Fat1.92 g · 14%
Estimated, per 120 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 120 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 129.7 kcal | 6% |
| Protein | 21.5 g | 43% |
| Carbohydrate | 4.9 g | 2% |
| of which net carbs (carbs minus fibre) | 4.8 g | — |
| of which sugars | 0.1 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 1.9 g | 2% |
| of which saturated fat | 0.5 g | 3% |
| Fibre | 0.1 g | 0% |
| Sodium | 61.1 mg | 3% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 11.0 µg RAE | 1% |
| Vitamin C | 4.3 mg | 5% |
| Vitamin E | 1.3 mg | 9% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin (B3) | 2.4 mg | 15% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 5.3 µg | 1% |
| Vitamin B12 | 1.4 µg | 58% |
| Calcium | 35.8 mg | 3% |
| Iron | 0.8 mg | 4% |
| Magnesium | 38.0 mg | 9% |
| Phosphorus | 243.6 mg | 19% |
| Potassium | 286.8 mg | 6% |
| Zinc | 1.7 mg | 15% |
| Selenium | 49.3 µg | 90% |
| Copper | 2.1 mg | 233% |
| Cholesterol | 255.6 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.
Health score
84 / 100 · Excellent
Formula: protective index 74 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 84, 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 | 108.1 kcal | 5% |
| Protein | 17.9 g | 36% |
| Carbohydrate | 4.1 g | 1% |
| of which net carbs (carbs minus fibre) | 4.0 g | — |
| of which sugars | 0.1 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 1.6 g | 2% |
| of which saturated fat | 0.4 g | 2% |
| Fibre | 0.1 g | 0% |
| Sodium | 50.9 mg | 2% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 9.2 µg RAE | 1% |
| Vitamin C | 3.6 mg | 4% |
| Vitamin E | 1.1 mg | 7% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin (B3) | 2.0 mg | 13% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 4.4 µg | 1% |
| Vitamin B12 | 1.2 µg | 50% |
| Calcium | 29.8 mg | 2% |
| Iron | 0.6 mg | 3% |
| Magnesium | 31.7 mg | 8% |
| Phosphorus | 203.0 mg | 16% |
| Potassium | 239.0 mg | 5% |
| Zinc | 1.4 mg | 13% |
| Selenium | 41.1 µg | 75% |
| Copper | 1.7 mg | 189% |
| Cholesterol | 213.0 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 lá — 110 g
- Gừng — 4 g
How it is made
Mực lá hấp gừng. Khác xào và nướng. Không phải mực ống hay mực sim.
Good to know
What is good
- Đạm 20g
Watch out for
- Natri vừa
Healthier swaps
Portion sizes
- Serving — 120 g
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-09-28 · Verified by rule-engine-v2 · Basis: estimated-serve