Salt-tossed squid

Also known as: Mực rang muối · Fried & street food · 180 g serving · 32 min total

Enjoy in moderation

Dĩa mực rang muối ~280 kcal/180g: đạm 24g, muối 900mg natri, dầu 16g béo.

Lời khuyên: Gạt muối, không ăn vỏ bột. Người gout vừa. Uống nước.

327 kcal per serving

Protein 28.1 g · Carbs 6.2 g · Fat 20.5 g · Fibre 0.3 g · Sugars 0.3 g · Sodium 856.0 mg

Where the calories come from

Protein28.09 g · 35%
Carbohydrate6.21 g · 8%
Fat20.51 g · 57%

Estimated, per 180 g serving.

Daily Value at a glance

Protein56 % % Daily Value

Fibre1 % % Daily Value

Sodium37 % % 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	327.1 kcal	16%
Protein	28.1 g	56%
Carbohydrate	6.2 g	2%
of which net carbs (carbs minus fibre)	5.9 g	—
of which sugars	0.3 g	—
of which added sugars	0.0 g	0%
Fat	20.5 g	26%
of which saturated fat	3.5 g	18%
Fibre	0.3 g	1%
Sodium	856.1 mg	37%

Where the calories come from

Protein 34% · Carbohydrate 8% · Fat 56% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	78.5 µg RAE	9%
Vitamin C	11.2 mg	12%
Vitamin E	3.2 mg	21%
Vitamin K	48.2 µg	40%
Riboflavin (B2)	0.6 mg	46%
Niacin (B3)	3.2 mg	20%
Vitamin B6	0.1 mg	6%
Folate (B9)	27.4 µg	7%
Vitamin B12	1.9 µg	79%
Calcium	51.3 mg	4%
Iron	1.2 mg	7%
Magnesium	49.9 mg	12%
Phosphorus	320.4 mg	26%
Potassium	396.0 mg	8%
Zinc	2.2 mg	20%
Selenium	64.1 µg	117%
Copper	2.7 mg	300%
Manganese	0.1 mg	4%
Iodine	59.9 µg	40%
Cholesterol	333.0 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.

Top vitamins & minerals

% Daily Value per 180 g serving — estimated.

Fair

Health score

59 / 100 · Fair

Formula: protective index 64 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 59, 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	181.7 kcal	9%
Protein	15.6 g	31%
Carbohydrate	3.5 g	1%
of which net carbs (carbs minus fibre)	3.3 g	—
of which sugars	0.2 g	—
of which added sugars	0.0 g	0%
Fat	11.4 g	15%
of which saturated fat	1.9 g	10%
Fibre	0.2 g	1%
Sodium	475.6 mg	21%

Where the calories come from

Protein 34% · Carbohydrate 8% · Fat 56% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	43.6 µg RAE	5%
Vitamin C	6.2 mg	7%
Vitamin E	1.8 mg	12%
Vitamin K	26.8 µg	22%
Riboflavin (B2)	0.3 mg	23%
Niacin (B3)	1.8 mg	11%
Vitamin B6	0.1 mg	6%
Folate (B9)	15.2 µg	4%
Vitamin B12	1.0 µg	42%
Calcium	28.5 mg	2%
Iron	0.6 mg	3%
Magnesium	27.7 mg	7%
Phosphorus	178.0 mg	14%
Potassium	220.0 mg	5%
Zinc	1.2 mg	11%
Selenium	35.6 µg	65%
Copper	1.5 mg	167%
Iodine	33.3 µg	22%
Cholesterol	185.0 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 — 143 g
Muối — 2 g
Ớt — 3 g
Dầu chiên — 18 g
Xà lách — 14 g

How it is made

stir-fry · Prep 20 min · Cook 12 min

Xào/áp chảo 180–220°C.

Good to know

What is good

Đạm 24g, kcal 280
Rang, không sốt ngọt

Watch out for

Natri 900mg
Dầu + purin mực

Healthier swaps

Portion sizes

Piece — 180 g

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