Orecchiette

Noodles & pasta · 300 g serving · 25 min total

Enjoy in moderation

Orecchiette 300g ~480 kcal; tai nhỏ với cải, đạm 16g.

Lời khuyên: Nhiều bột. Có cá cơm. Không phải mì khác.

408 kcal per serving

Protein 14.1 g · Carbs 55.2 g · Fat 14.8 g · Fibre 5.5 g · Sugars 2.0 g · Sodium 401.6 mg

Where the calories come from

Protein14.07 g · 14%
Carbohydrate55.18 g · 54%
Fat14.79 g · 32%

Estimated, per 300 g serving.

Daily Value at a glance

Protein28 % % Daily Value

Fibre20 % % Daily Value

Sodium17 % % 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	408.0 kcal	20%
Protein	14.1 g	28%
Carbohydrate	55.2 g	20%
of which net carbs (carbs minus fibre)	49.7 g	—
of which sugars	2.0 g	—
of which added sugars	0.0 g	0%
Fat	14.8 g	19%
of which saturated fat	2.2 g	11%
Fibre	5.5 g	20%
Sodium	401.7 mg	17%

Where the calories come from

Protein 14% · Carbohydrate 54% · Fat 33% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	62.7 µg RAE	7%
Vitamin C	51.9 mg	58%
Vitamin D	0.2 µg	1%
Vitamin E	3.3 mg	22%
Vitamin K	120.9 µg	101%
Thiamin (B1)	0.5 mg	42%
Riboflavin (B2)	0.4 mg	31%
Niacin (B3)	5.1 mg	32%
Vitamin B6	0.3 mg	18%
Folate (B9)	278.1 µg	70%
Vitamin B12	0.1 µg	4%
Calcium	66.6 mg	5%
Iron	3.1 mg	17%
Magnesium	52.5 mg	13%
Phosphorus	171.9 mg	14%
Potassium	360.0 mg	8%
Zinc	1.4 mg	13%
Selenium	50.4 µg	92%
Copper	0.2 mg	22%
Manganese	0.7 mg	30%
Cholesterol	8.5 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.

Good

Health score

79 / 100 · Good

Formula: protective index 84 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 79, 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	136.0 kcal	7%
Protein	4.7 g	9%
Carbohydrate	18.4 g	7%
of which net carbs (carbs minus fibre)	16.6 g	—
of which sugars	0.7 g	—
of which added sugars	0.0 g	0%
Fat	4.9 g	6%
of which saturated fat	0.7 g	3%
Fibre	1.8 g	6%
Sodium	133.9 mg	6%

Where the calories come from

Protein 14% · Carbohydrate 54% · Fat 32% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	20.9 µg RAE	2%
Vitamin C	17.3 mg	19%
Vitamin D	0.1 µg	1%
Vitamin E	1.1 mg	7%
Vitamin K	40.3 µg	34%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.7 mg	11%
Vitamin B6	0.1 mg	6%
Folate (B9)	92.7 µg	23%
Calcium	22.2 mg	2%
Iron	1.0 mg	6%
Magnesium	17.5 mg	4%
Phosphorus	57.3 mg	5%
Potassium	120.0 mg	3%
Zinc	0.5 mg	5%
Selenium	16.8 µg	31%
Copper	0.1 mg	11%
Manganese	0.2 mg	9%
Cholesterol	2.8 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

Orecchiette — 160 g
Cải rabe — 80 g
Cá cơm — 10 g
Dầu ô liu — 12 g

How it is made

boil, pan-fry · Prep 10 min · Cook 15 min

Nấu tai nhỏ với cải rabe, cá cơm, tỏi và ớt.

Good to know

What is good

Chất xơ 6g

Watch out for

Carb 62g
Natri 720mg

Portion sizes

Serving — 225 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