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Ofe onugbu

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Ofe onugbu

Soups & broths · 320 g serving · 65 min total

Enjoy in moderation

Ofe onugbu 320g ~340 kcal; súp rau đắng, đạm 22g.

Lời khuyên: Béo dầu cọ. Không phải canh rau đắng.

279 kcal per serving

Protein 30.1 g · Carbs 2.3 g · Fat 16.4 g · Fibre 1.4 g · Sugars 0.3 g · Sodium 658.0 mg

Where the calories come from

Where the calories come fromCalories: 43% protein, 3% carbohydrate, 53% fat. 279 kcal total.279kcal / serving
  • Protein30.14 g · 43%
  • Carbohydrate2.31 g · 3%
  • Fat16.42 g · 53%

Estimated, per 320 g serving.

Daily Value at a glance

Protein60 % % Daily Value
Fibre5 % % Daily Value
Sodium29 % % Daily Value

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

Nutrition — 320 g Estimated

NutrientAmount% Daily Value
Energy279.4 kcal14%
Protein30.1 g60%
Carbohydrate2.3 g1%
of which net carbs (carbs minus fibre)0.9 g—
of which sugars0.3 g—
of which added sugars0.0 g0%
Fat16.4 g21%
of which saturated fat7.4 g37%
Fibre1.4 g5%
Sodium657.9 mg29%
Where the calories come from
Protein 43% · Carbohydrate 3% · Fat 53% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A318.1 µg RAE35%
Vitamin C6.1 mg7%
Vitamin E3.6 mg24%
Vitamin K297.9 µg248%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.3 mg23%
Niacin (B3)6.1 mg38%
Vitamin B60.5 mg29%
Folate (B9)99.8 µg25%
Vitamin B121.6 µg67%
Calcium98.6 mg8%
Iron4.4 mg24%
Magnesium79.7 mg19%
Phosphorus218.9 mg18%
Potassium592.0 mg13%
Zinc4.2 mg38%
Selenium34.9 µg63%
Copper0.2 mg22%
Manganese0.6 mg26%
Cholesterol68.2 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.

Top vitamins & minerals

% Daily Value per 320 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 248 %; Vitamin B12: 67 %; Selenium: 63 %; Niacin (B3): 38 %; Zinc: 38 %; Vitamin A: 35 %Vitamin K248 %Vitamin B1267 %Selenium63 %Niacin (B3)38 %Zinc38 %Vitamin A35 %
Health scoreHealth score 37 out of 100, rated Low.37/ 100
Low

Health score

37 / 100 · Low

Formula: protective index 42 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 37, 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

NutrientAmount% Daily Value
Energy87.3 kcal4%
Protein9.4 g19%
Carbohydrate0.7 g0%
of which net carbs (carbs minus fibre)0.2 g—
of which sugars0.1 g—
of which added sugars0.0 g0%
Fat5.1 g7%
of which saturated fat2.3 g12%
Fibre0.5 g2%
Sodium205.6 mg9%
Where the calories come from
Protein 43% · Carbohydrate 3% · Fat 53% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A99.4 µg RAE11%
Vitamin C1.9 mg2%
Vitamin E1.1 mg7%
Vitamin K93.1 µg78%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.9 mg12%
Vitamin B60.2 mg12%
Folate (B9)31.2 µg8%
Vitamin B120.5 µg21%
Calcium30.8 mg2%
Iron1.4 mg8%
Magnesium24.9 mg6%
Phosphorus68.4 mg5%
Potassium185.0 mg4%
Zinc1.3 mg12%
Selenium10.9 µg20%
Copper0.1 mg11%
Manganese0.2 mg9%
Cholesterol21.3 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

  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar
  • High protein

Allergens

  • fish

Ingredients

  • Rau đắng — 60 g
  • Thịt bò nạc — 70 g
  • Cá khô — 25 g
  • Dầu cọ — 12 g
  • Nước dùng bò — 153 g

How it is made

simmer · Prep 20 min · Cook 45 min

Rau đắng nấu với thịt, cá khô và dầu cọ.

Good to know

What is good

  • Đạm 22g

Watch out for

  • Béo bão hòa 8g
  • Natri 720mg

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.

279 kcal per 320 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 5 min65 min
Running (steady run, 8 MET)≈ 29 min29 min
Cycling (moderate pace, 6 MET)≈ 38 min38 min

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

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