Ndole

Stews & curries · 300 g serving · 65 min total

Enjoy in moderation

Ndole 300g ~380 kcal; lá đắng lạc, đạm 22g.

Lời khuyên: Béo lạc. Không phải ofe onugbu.

320 kcal per serving

Protein 30.3 g · Carbs 12.6 g · Fat 18.5 g · Fibre 6.3 g · Sugars 2.2 g · Sodium 333.2 mg

Where the calories come from

Protein30.25 g · 36%
Carbohydrate12.61 g · 15%
Fat18.46 g · 49%

Estimated, per 300 g serving.

Daily Value at a glance

Protein60 % % Daily Value

Fibre23 % % Daily Value

Sodium14 % % Daily Value

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

Nutrition — 300 g Estimated

Nutrient	Amount	% Daily Value
Energy	320.1 kcal	16%
Protein	30.2 g	60%
Carbohydrate	12.6 g	5%
of which net carbs (carbs minus fibre)	6.3 g	—
of which sugars	2.2 g	—
of which added sugars	0.0 g	0%
Fat	18.5 g	24%
of which saturated fat	3.4 g	17%
Fibre	6.3 g	23%
Sodium	333.3 mg	14%

Where the calories come from

Protein 38% · Carbohydrate 16% · Fat 52% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	828.0 µg RAE	92%
Vitamin C	15.3 mg	17%
Vitamin E	5.2 mg	35%
Vitamin K	771.0 µg	643%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.6 mg	46%
Niacin (B3)	8.9 mg	56%
Vitamin B6	0.8 mg	47%
Folate (B9)	264.9 µg	66%
Vitamin B12	1.4 µg	58%
Calcium	243.0 mg	19%
Iron	7.4 mg	41%
Magnesium	207.0 mg	49%
Phosphorus	351.0 mg	28%
Potassium	1,131.0 mg	24%
Zinc	4.8 mg	44%
Selenium	27.5 µg	50%
Copper	0.5 mg	56%
Manganese	2.0 mg	87%
Cholesterol	60.6 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 300 g serving — estimated.

Excellent

Health score

86 / 100 · Excellent

Formula: protective index 91 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 86, 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	106.7 kcal	5%
Protein	10.1 g	20%
Carbohydrate	4.2 g	2%
of which net carbs (carbs minus fibre)	2.1 g	—
of which sugars	0.7 g	—
of which added sugars	0.0 g	0%
Fat	6.2 g	8%
of which saturated fat	1.1 g	6%
Fibre	2.1 g	8%
Sodium	111.1 mg	5%

Where the calories come from

Protein 38% · Carbohydrate 16% · Fat 52% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	276.0 µg RAE	31%
Vitamin C	5.1 mg	6%
Vitamin E	1.7 mg	11%
Vitamin K	257.0 µg	214%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	3.0 mg	19%
Vitamin B6	0.3 mg	18%
Folate (B9)	88.3 µg	22%
Vitamin B12	0.5 µg	21%
Calcium	81.0 mg	6%
Iron	2.5 mg	14%
Magnesium	69.0 mg	16%
Phosphorus	117.0 mg	9%
Potassium	377.0 mg	8%
Zinc	1.6 mg	15%
Selenium	9.2 µg	17%
Copper	0.2 mg	22%
Manganese	0.7 mg	30%
Cholesterol	20.2 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

Lá đắng — 156 g
Lạc — 30 g
Thịt bò nạc — 50 g
Tôm khô — 10 g
Nước dùng tôm — 54 g

How it is made

simmer · Prep 20 min · Cook 45 min

Lá đắng nấu với lạc, thịt bò và tôm khô.

Good to know

What is good

Đạm 22g
Chất xơ 5g

Watch out for

Béo 26g

Portion sizes

Small bowl — 195 g
Serving — 300 g

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

Data source: in-house-lab · Last updated 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve