Tamarind sautéed squid

Also known as: Mực rang me · Fish & seafood · 180 g serving · 16 min total

Enjoy in moderation

Mực rang me 180g ~280 kcal; đạm 22g, đường 10g.

Lời khuyên: Bớt sốt me. Khác tôm rang me, mực rang tỏi và mực rang muối.

403 kcal per serving

Protein 22.7 g · Carbs 30.3 g · Fat 22.2 g · Fibre 2.2 g · Sugars 16.0 g · Sodium 72.0 mg

Where the calories come from

Protein22.71 g · 22%
Carbohydrate30.25 g · 29%
Fat22.15 g · 48%

Estimated, per 180 g serving.

Daily Value at a glance

Protein45 % % Daily Value

Fibre8 % % Daily Value

Sodium3 % % Daily Value

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

Nutrition — 180 g Estimated

Nutrient	Amount	% Daily Value
Energy	403.4 kcal	20%
Protein	22.7 g	45%
Carbohydrate	30.3 g	11%
of which net carbs (carbs minus fibre)	28.1 g	—
of which sugars	16.0 g	—
of which added sugars	0.0 g	0%
Fat	22.2 g	28%
of which saturated fat	3.7 g	19%
Fibre	2.2 g	8%
Sodium	72.0 mg	3%

Where the calories come from

Protein 23% · Carbohydrate 30% · Fat 50% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	11.8 µg RAE	1%
Vitamin C	7.1 mg	8%
Vitamin E	3.0 mg	20%
Vitamin K	38.0 µg	32%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.5 mg	38%
Niacin (B3)	3.2 mg	20%
Vitamin B6	0.1 mg	6%
Folate (B9)	12.6 µg	3%
Vitamin B12	1.4 µg	58%
Calcium	67.0 mg	5%
Iron	1.9 mg	11%
Magnesium	74.2 mg	18%
Phosphorus	291.6 mg	23%
Potassium	538.2 mg	11%
Zinc	1.7 mg	15%
Selenium	49.9 µg	91%
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 180 g serving — estimated.

Good

Health score

68 / 100 · Good

Formula: protective index 73 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 68, 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: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	224.1 kcal	11%
Protein	12.6 g	25%
Carbohydrate	16.8 g	6%
of which net carbs (carbs minus fibre)	15.6 g	—
of which sugars	8.9 g	—
of which added sugars	0.0 g	0%
Fat	12.3 g	16%
of which saturated fat	2.1 g	11%
Fibre	1.2 g	4%
Sodium	40.0 mg	2%

Where the calories come from

Protein 22% · Carbohydrate 30% · Fat 49% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	6.6 µg RAE	1%
Vitamin C	3.9 mg	4%
Vitamin E	1.7 mg	11%
Vitamin K	21.1 µg	18%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.3 mg	23%
Niacin (B3)	1.8 mg	11%
Vitamin B6	0.1 mg	6%
Folate (B9)	7.0 µg	2%
Vitamin B12	0.8 µg	33%
Calcium	37.2 mg	3%
Iron	1.1 mg	6%
Magnesium	41.2 mg	10%
Phosphorus	162.0 mg	13%
Potassium	299.0 mg	6%
Zinc	1.0 mg	9%
Selenium	27.7 µg	50%
Copper	1.2 mg	133%
Cholesterol	142.0 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 — 110 g
Sốt me — 40 g
Dầu — 20 g
Hành–tỏi — 10 g

How it is made

saute · Prep 10 min · Cook 6 min

Rang mực với me. Khác tôm rang me, mực rang tỏi, mực rang muối.

Good to know

What is good

Đạm 22g
Me chua ngọt

Watch out for

Đường 10g, natri 740mg
Purin mực cao

Healthier swaps

Portion sizes

Serving — 180 g
Serving — 90 g

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-19 · Verified by rule-engine-v2 · Basis: estimated-serve