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Pesarattu

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Pesarattu

Bread & bakery · 160 g serving · 23 min total

Good choice

Pesarattu 160g ~280 kcal; bánh đậu xanh, đạm 14g.

Lời khuyên: Một phần. Không phải dosa.

318 kcal per serving

Protein 7.5 g · Carbs 34.7 g · Fat 17.6 g · Fibre 7.0 g · Sugars 3.6 g · Sodium 788.4 mg

Where the calories come from

Where the calories come fromCalories: 9% protein, 42% carbohydrate, 48% fat. 318 kcal total.318kcal / serving
  • Protein7.53 g · 9%
  • Carbohydrate34.67 g · 42%
  • Fat17.57 g · 48%

Estimated, per 160 g serving.

Daily Value at a glance

Protein15 % % Daily Value
Fibre25 % % Daily Value
Sodium34 % % Daily Value

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

Nutrition — 160 g Estimated

NutrientAmount% Daily Value
Energy318.4 kcal16%
Protein7.5 g15%
Carbohydrate34.7 g13%
of which net carbs (carbs minus fibre)27.7 g—
of which sugars3.6 g—
of which added sugars0.0 g0%
Fat17.6 g23%
of which saturated fat2.7 g14%
Fibre7.0 g25%
Sodium788.5 mg34%
Where the calories come from
Protein 9% · Carbohydrate 44% · Fat 50% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A19.7 µg RAE2%
Vitamin C13.1 mg15%
Vitamin E1.7 mg11%
Vitamin K46.2 µg39%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.3 mg8%
Vitamin B60.2 mg12%
Folate (B9)124.0 µg31%
Calcium70.1 mg5%
Iron4.0 mg22%
Magnesium63.7 mg15%
Phosphorus126.1 mg10%
Potassium392.0 mg8%
Zinc1.1 mg10%
Selenium5.0 µg9%
Copper0.2 mg22%
Manganese0.7 mg30%
Iodine60.0 µg40%

% 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 160 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 40 %; Vitamin K: 39 %; Folate (B9): 31 %; Manganese: 30 %; Iron: 22 %; Copper: 22 %Iodine40 %Vitamin K39 %Folate (B9)31 %Manganese30 %Iron22 %Copper22 %
Health scoreHealth score 78 out of 100, rated Good.78/ 100
Good

Health score

78 / 100 · Good

Formula: protective index 78 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 78, 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
Energy199.0 kcal10%
Protein4.7 g9%
Carbohydrate21.7 g8%
of which net carbs (carbs minus fibre)17.3 g—
of which sugars2.2 g—
of which added sugars0.0 g0%
Fat11.0 g14%
of which saturated fat1.7 g9%
Fibre4.4 g16%
Sodium492.8 mg21%
Where the calories come from
Protein 9% · Carbohydrate 44% · Fat 50% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A12.3 µg RAE1%
Vitamin C8.2 mg9%
Vitamin E1.1 mg7%
Vitamin K28.9 µg24%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.8 mg5%
Vitamin B60.1 mg6%
Folate (B9)77.5 µg19%
Calcium43.8 mg3%
Iron2.5 mg14%
Magnesium39.8 mg9%
Phosphorus78.8 mg6%
Potassium245.0 mg5%
Zinc0.7 mg6%
Selenium3.1 µg6%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine37.5 µg25%

% 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

  • Vegan
  • Vegetarian
  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar

Ingredients

  • Đậu xanh cà — 70 g
  • Bột gạo — 18 g
  • Hành — 30 g
  • Ớt — 6 g
  • Gừng — 6 g
  • Dầu/mỡ — 16 g
  • Muối — 2 g
  • Hạt thì là — 4 g
  • Giá — 4 g
  • Ngò — 4 g

How it is made

pan-fry · Prep 15 min · Cook 8 min

Đậu xanh ngâm xay với gừng, tráng chảo.

Good to know

What is good

  • Đạm 14g
  • Chất xơ 6g

Watch out for

  • Carb 36g

Healthier swaps

Portion sizes

  • Piece — 160 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

318 kcal per 160 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 14 min74 min
Running (steady run, 8 MET)≈ 32 min32 min
Cycling (moderate pace, 6 MET)≈ 43 min43 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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