Add to my diary

PortionOr type the gramsMeal

Caramel squid

Also known as: Mực ống ram · Stews & curries · 150 g serving · 27 min total

Enjoy in moderation

Mực ống ram 150g ~158 kcal; đạm 21g.

Lời khuyên: Ram mặn ngọt. Khác canh mực và mực hấp.

209 kcal per serving

Protein 22.1 g · Carbs 13.5 g · Fat 6.9 g · Fibre 0.3 g · Sugars 8.5 g · Sodium 846.1 mg

Where the calories come from

Protein22.12 g · 43%
Carbohydrate13.5 g · 26%
Fat6.94 g · 30%

Estimated, per 150 g serving.

Daily Value at a glance

Protein44 % % Daily Value

Fibre1 % % Daily Value

Sodium37 % % Daily Value

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

Nutrition — 150 g Estimated

Nutrient	Amount	% Daily Value
Energy	208.8 kcal	10%
Protein	22.1 g	44%
Carbohydrate	13.5 g	5%
of which net carbs (carbs minus fibre)	13.2 g	—
of which sugars	8.5 g	—
of which added sugars	8.4 g	17%
Fat	6.9 g	9%
of which saturated fat	1.3 g	7%
Fibre	0.3 g	1%
Sodium	846.0 mg	37%

Where the calories come from

Protein 42% · Carbohydrate 26% · Fat 30% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	13.1 µg RAE	1%
Vitamin C	7.8 mg	9%
Vitamin E	1.8 mg	12%
Vitamin K	11.3 µg	9%
Riboflavin (B2)	0.5 mg	38%
Niacin (B3)	2.7 mg	17%
Vitamin B6	0.1 mg	6%
Folate (B9)	10.8 µg	3%
Vitamin B12	1.5 µg	63%
Calcium	44.4 mg	3%
Iron	1.0 mg	6%
Magnesium	56.3 mg	13%
Phosphorus	247.5 mg	20%
Potassium	322.5 mg	7%
Zinc	1.7 mg	15%
Selenium	50.3 µg	91%
Copper	2.1 mg	233%
Manganese	0.2 mg	9%
Iodine	2.1 µg	1%
Cholesterol	256.5 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.

Fair

Health score

43 / 100 · Fair

Formula: protective index 43 + NOVA 2 adjustment (+0) + overall level (watch → +0) = 43, 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	139.2 kcal	7%
Protein	14.7 g	29%
Carbohydrate	9.0 g	3%
of which net carbs (carbs minus fibre)	8.8 g	—
of which sugars	5.7 g	—
of which added sugars	5.6 g	11%
Fat	4.6 g	6%
of which saturated fat	0.9 g	5%
Fibre	0.2 g	1%
Sodium	564.0 mg	25%

Where the calories come from

Protein 42% · Carbohydrate 26% · Fat 30% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	8.7 µg RAE	1%
Vitamin C	5.2 mg	6%
Vitamin E	1.2 mg	8%
Vitamin K	7.5 µg	6%
Riboflavin (B2)	0.3 mg	23%
Niacin (B3)	1.8 mg	11%
Vitamin B6	0.1 mg	6%
Folate (B9)	7.2 µg	2%
Vitamin B12	1.0 µg	42%
Calcium	29.6 mg	2%
Iron	0.6 mg	3%
Magnesium	37.5 mg	9%
Phosphorus	165.0 mg	13%
Potassium	215.0 mg	5%
Zinc	1.2 mg	11%
Selenium	33.5 µg	61%
Copper	1.4 mg	156%
Manganese	0.1 mg	4%
Iodine	1.4 µg	1%
Cholesterol	171.0 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 ống — 110 g
Nước mắm — 10 g
Đường — 8 g
Tiêu — 1 g
Ớt — 3 g
Dầu — 5 g

How it is made

braise · Prep 15 min · Cook 12 min

Mực ống ram nước mắm. Khác canh mực, mực hấp và mực viên chiên.

Good to know

What is good

Đạm 21g

Watch out for

Natri 640mg
Purine cao

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.

Portion

209 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 49 min49 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 2026-09-26 · 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.

Braised carpStews & curries224 kcalP 31g · C 8g · F 7gper 180 g servingEnjoy in moderation

Braised pompanoStews & curries232 kcalP 33g · C 7g · F 7gper 200 g servingEnjoy in moderation

Coconut caramel cobiaStews & curries280 kcalP 36g · C 11g · F 9gper 220 g servingEnjoy in moderation

Coconut caramel sea bassStews & curries280 kcalP 36g · C 11g · F 9gper 220 g servingEnjoy in moderation

Pepper-braised chickenStews & curries329 kcalP 23g · C 12g · F 21gper 180 g servingEnjoy in moderation

Claypot braised spotted gouramiStews & curries313 kcalP 34g · C 18g · F 12gper 220 g servingEnjoy in moderation