Fried egg-bearing squid

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

Enjoy in moderation

Dĩa mực trứng chiên ~300 kcal/180g: đạm 22g, chiên 18g béo, purin cao, natri 680mg.

Lời khuyên: 3–4 khoanh khai vị. Người gout hạn. Gạt dầu.

326 kcal per serving

Protein 27.9 g · Carbs 6.1 g · Fat 20.5 g · Fibre 0.3 g · Sugars 0.4 g · Sodium 643.6 mg

Where the calories come from

Protein27.92 g · 35%
Carbohydrate6.14 g · 8%
Fat20.46 g · 57%

Estimated, per 180 g serving.

Daily Value at a glance

Protein56 % % Daily Value

Fibre1 % % Daily Value

Sodium28 % % 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	325.6 kcal	16%
Protein	27.9 g	56%
Carbohydrate	6.1 g	2%
of which net carbs (carbs minus fibre)	5.8 g	—
of which sugars	0.4 g	—
of which added sugars	0.3 g	1%
Fat	20.5 g	26%
of which saturated fat	3.4 g	17%
Fibre	0.3 g	1%
Sodium	643.5 mg	28%

Where the calories come from

Protein 34% · Carbohydrate 7% · Fat 57% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	77.0 µg RAE	9%
Vitamin C	5.8 mg	6%
Vitamin E	3.2 mg	21%
Vitamin K	47.9 µg	40%
Riboflavin (B2)	0.6 mg	46%
Niacin (B3)	3.3 mg	21%
Vitamin B6	0.1 mg	6%
Folate (B9)	23.8 µg	6%
Vitamin B12	1.9 µg	79%
Calcium	52.7 mg	4%
Iron	1.2 mg	7%
Magnesium	60.8 mg	14%
Phosphorus	315.0 mg	25%
Potassium	401.4 mg	9%
Zinc	2.2 mg	20%
Selenium	63.5 µg	115%
Copper	2.7 mg	300%
Manganese	0.1 mg	4%
Iodine	1.5 µg	1%
Cholesterol	327.6 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

61 / 100 · Good

Formula: protective index 66 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 61, 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	180.9 kcal	9%
Protein	15.5 g	31%
Carbohydrate	3.4 g	1%
of which net carbs (carbs minus fibre)	3.2 g	—
of which sugars	0.2 g	—
of which added sugars	0.1 g	0%
Fat	11.4 g	15%
of which saturated fat	1.9 g	10%
Fibre	0.2 g	1%
Sodium	357.5 mg	16%

Where the calories come from

Protein 34% · Carbohydrate 8% · Fat 57% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	42.8 µg RAE	5%
Vitamin C	3.2 mg	4%
Vitamin E	1.8 mg	12%
Vitamin K	26.6 µg	22%
Riboflavin (B2)	0.3 mg	23%
Niacin (B3)	1.8 mg	11%
Vitamin B6	0.1 mg	6%
Folate (B9)	13.2 µg	3%
Vitamin B12	1.0 µg	42%
Calcium	29.3 mg	2%
Iron	0.6 mg	3%
Magnesium	33.8 mg	8%
Phosphorus	175.0 mg	14%
Potassium	223.0 mg	5%
Zinc	1.2 mg	11%
Selenium	35.3 µg	64%
Copper	1.5 mg	167%
Iodine	0.8 µg	1%
Cholesterol	182.0 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 — 140 g
Nước mắm — 7 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 22g
No nhanh

Watch out for

Purin cao, chiên 18g béo
Natri 680mg

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