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Hawaiian poke bowl
Enjoy in moderationTô poke 350g ~420 kcal, đạm cá 28g — ổn nếu bớt xì dầu và mayo.
Lời khuyên: Chọn cá nạc, ít spicy mayo; thêm rau biển/dưa leo.
496 kcal per serving
Where the calories come from
- Protein21.76 g · 17%
- Carbohydrate52.07 g · 42%
- Fat22.94 g · 41%
Estimated, per 350 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 350 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 495.9 kcal | 25% |
| Protein | 21.8 g | 44% |
| Carbohydrate | 52.1 g | 19% |
| of which net carbs (carbs minus fibre) | 47.9 g | — |
| of which sugars | 1.9 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 22.9 g | 29% |
| of which saturated fat | 3.6 g | 18% |
| Fibre | 4.2 g | 15% |
| Sodium | 975.8 mg | 42% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 30.3 µg RAE | 3% |
| Vitamin C | 14.8 mg | 16% |
| Vitamin D | 0.9 µg | 5% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 60.9 µg | 51% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 9.4 mg | 59% |
| Vitamin B6 | 0.6 mg | 35% |
| Folate (B9) | 57.1 µg | 14% |
| Vitamin B12 | 2.0 µg | 83% |
| Calcium | 112.0 mg | 9% |
| Iron | 2.8 mg | 16% |
| Magnesium | 74.6 mg | 18% |
| Phosphorus | 248.8 mg | 20% |
| Potassium | 490.0 mg | 10% |
| Zinc | 2.1 mg | 19% |
| Selenium | 68.6 µg | 125% |
| Copper | 0.5 mg | 56% |
| Manganese | 1.1 mg | 48% |
| Iodine | 59.9 µg | 40% |
| Cholesterol | 27.7 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 350 g serving — estimated.
Health score
70 / 100 · Good
Formula: protective index 75 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 70, 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 | 141.7 kcal | 7% |
| Protein | 6.2 g | 12% |
| Carbohydrate | 14.9 g | 5% |
| of which net carbs (carbs minus fibre) | 13.7 g | — |
| of which sugars | 0.5 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 6.6 g | 8% |
| of which saturated fat | 1.0 g | 5% |
| Fibre | 1.2 g | 4% |
| Sodium | 278.8 mg | 12% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 8.7 µg RAE | 1% |
| Vitamin C | 4.2 mg | 5% |
| Vitamin D | 0.3 µg | 2% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 17.4 µg | 14% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 2.7 mg | 17% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 16.3 µg | 4% |
| Vitamin B12 | 0.6 µg | 25% |
| Calcium | 32.0 mg | 2% |
| Iron | 0.8 mg | 4% |
| Magnesium | 21.3 mg | 5% |
| Phosphorus | 71.1 mg | 6% |
| Potassium | 140.0 mg | 3% |
| Zinc | 0.6 mg | 5% |
| Selenium | 19.6 µg | 36% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.3 mg | 13% |
| Iodine | 17.1 µg | 11% |
| Cholesterol | 7.9 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
- Cơm/nếp/cháo — 158 g
- Cá ngừ — 77 g
- Dầu/mỡ — 14 g
- Muối — 2 g
- Bơ trái — 32 g
- Dưa leo — 22 g
- Hành — 12 g
- Rong biển — 5 g
- Mè — 6 g
- Bắp cải — 23 g
How it is made
Good to know
What is good
- Đạm 28g, béo 12g vừa
- Có rau và cơm
Watch out for
- Natri 680mg từ xì dầu
- Đường 6g (cơm giấm+sốt)
Healthier swaps
Portion sizes
- Serving — 350 g
- Serving — 175 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
496 kcal per 350 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 2026-09-04 · Verified by dedupe-v1 · Basis: estimated-serve
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