Add to my diary
Ofe nsala
Enjoy in moderationOfe nsala 320g ~260 kcal; súp cá trắng, đạm 24g.
Lời khuyên: Cay. Không phải ofe onugbu.
228 kcal per serving
Where the calories come from
- Protein23.2 g · 42%
- Carbohydrate12.63 g · 23%
- Fat8.81 g · 36%
Estimated, per 320 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 320 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 228.2 kcal | 11% |
| Protein | 23.2 g | 46% |
| Carbohydrate | 12.6 g | 5% |
| of which net carbs (carbs minus fibre) | 10.9 g | — |
| of which sugars | 1.1 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 8.8 g | 11% |
| of which saturated fat | 2.0 g | 10% |
| Fibre | 1.7 g | 6% |
| Sodium | 608.3 mg | 26% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 48.3 µg RAE | 5% |
| Vitamin C | 6.0 mg | 7% |
| Vitamin D | 0.4 µg | 2% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 29.7 µg | 25% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 3.5 mg | 22% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 28.1 µg | 7% |
| Vitamin B12 | 3.3 µg | 138% |
| Calcium | 27.9 mg | 2% |
| Iron | 0.8 mg | 4% |
| Magnesium | 40.6 mg | 10% |
| Phosphorus | 323.2 mg | 26% |
| Potassium | 761.6 mg | 16% |
| Zinc | 0.9 mg | 8% |
| Selenium | 12.2 µg | 22% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
| Cholesterol | 79.4 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 320 g serving — estimated.
Health score
60 / 100 · Good
Formula: protective index 65 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 60, 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 | 71.3 kcal | 4% |
| Protein | 7.3 g | 15% |
| Carbohydrate | 4.0 g | 1% |
| of which net carbs (carbs minus fibre) | 3.5 g | — |
| of which sugars | 0.3 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 2.8 g | 4% |
| of which saturated fat | 0.6 g | 3% |
| Fibre | 0.5 g | 2% |
| Sodium | 190.1 mg | 8% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 15.1 µg RAE | 2% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 9.3 µg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 8.8 µg | 2% |
| Vitamin B12 | 1.0 µg | 42% |
| Calcium | 8.7 mg | 1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 12.7 mg | 3% |
| Phosphorus | 101.0 mg | 8% |
| Potassium | 238.0 mg | 5% |
| Zinc | 0.3 mg | 3% |
| Selenium | 3.8 µg | 7% |
| Manganese | 0.1 mg | 4% |
| Cholesterol | 24.8 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
- Cá trê — 120 g
- Khoai mỡ — 40 g
- Lá utazi — 5 g
- Nước dùng rau — 155 g
How it is made
Cá nấu với khoai mỡ giã, không dầu cọ.
Good to know
What is good
- Đạm 24g
Watch out for
- Natri 680mg
Healthier swaps
Portion sizes
- Serving — 80 g
- Small bowl — 160 g
- Bowl — 320 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
228 kcal per 320 g portion · at 70 kg
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 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve
Similar dishes
Purple yam soupSoups & broths61 kcalP 1g · C 14g · F 0gper 250 g servingGood choice
Purple yam soup with minced porkSoups & broths225 kcalP 16g · C 13g · F 12gper 250 g servingGood choice
MotsunabeSoups & broths202 kcalP 20g · C 16g · F 7gper 450 g servingLimit this one
Sour soup with catfishSoups & broths185 kcalP 18g · C 14g · F 7gper 400 g servingGood choice
LeberknodelSoups & broths244 kcalP 22g · C 24g · F 6gper 280 g servingEnjoy in moderation
Scotch brothSoups & broths254 kcalP 19g · C 9g · F 15gper 350 g servingEnjoy in moderation