Potjiekos

Stews & curries · 300 g serving · 70 min total

Enjoy in moderation

Tô potjiekos 300g ~320 kcal, đạm 22g, natri 580mg.

Lời khuyên: Ăn thịt+rau, bánh mì vừa.

294 kcal per serving

Protein 22.5 g · Carbs 24.0 g · Fat 11.8 g · Fibre 3.1 g · Sugars 2.3 g · Sodium 300.3 mg

Where the calories come from

Protein22.54 g · 31%
Carbohydrate23.96 g · 33%
Fat11.82 g · 36%

Estimated, per 300 g serving.

Daily Value at a glance

Protein45 % % Daily Value

Fibre11 % % Daily Value

Sodium13 % % 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	293.7 kcal	15%
Protein	22.5 g	45%
Carbohydrate	24.0 g	9%
of which net carbs (carbs minus fibre)	20.9 g	—
of which sugars	2.3 g	—
of which added sugars	0.0 g	0%
Fat	11.8 g	15%
of which saturated fat	2.6 g	13%
Fibre	3.1 g	11%
Sodium	300.3 mg	13%

Where the calories come from

Protein 31% · Carbohydrate 33% · Fat 36% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	351.0 µg RAE	39%
Vitamin C	9.1 mg	10%
Vitamin E	1.3 mg	9%
Vitamin K	23.5 µg	20%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	5.9 mg	37%
Vitamin B6	0.6 mg	35%
Folate (B9)	22.9 µg	6%
Vitamin B12	1.2 µg	50%
Calcium	28.5 mg	2%
Iron	2.3 mg	13%
Magnesium	39.3 mg	9%
Phosphorus	185.1 mg	15%
Potassium	630.0 mg	13%
Zinc	3.8 mg	35%
Selenium	23.3 µg	42%
Copper	0.2 mg	22%
Manganese	0.2 mg	9%
Cholesterol	51.6 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.

Fair

Health score

51 / 100 · Fair

Formula: protective index 56 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 51, 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	97.9 kcal	5%
Protein	7.5 g	15%
Carbohydrate	8.0 g	3%
of which net carbs (carbs minus fibre)	7.0 g	—
of which sugars	0.8 g	—
of which added sugars	0.0 g	0%
Fat	3.9 g	5%
of which saturated fat	0.9 g	5%
Fibre	1.0 g	4%
Sodium	100.1 mg	4%

Where the calories come from

Protein 31% · Carbohydrate 33% · Fat 36% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	117.0 µg RAE	13%
Vitamin C	3.0 mg	3%
Vitamin E	0.4 mg	3%
Vitamin K	7.8 µg	7%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	2.0 mg	13%
Vitamin B6	0.2 mg	12%
Folate (B9)	7.6 µg	2%
Vitamin B12	0.4 µg	17%
Calcium	9.5 mg	1%
Iron	0.8 mg	4%
Magnesium	13.1 mg	3%
Phosphorus	61.7 mg	5%
Potassium	210.0 mg	4%
Zinc	1.3 mg	12%
Selenium	7.8 µg	14%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Cholesterol	17.2 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.

Suitable for

Ingredients

Nước dùng bò — 66 g
Khoai tây — 103 g
Cà rốt — 41 g
Thịt bò nạc — 66 g
Dầu/mỡ — 8 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

Đạm 22g, xơ 3g
Calo 320

Watch out for

Natri 580mg
Bão hòa 6g

Healthier swaps

Portion sizes

Small bowl — 195 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 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve