Rainbow roll

Fish & seafood · 180 g serving · 27 min total

Good choice

6 miếng rainbow roll 180g ~280 kcal, natri 420mg.

Lời khuyên: Ít nước tương, gừng.

280 kcal per serving

Protein 17.4 g · Carbs 24.4 g · Fat 12.3 g · Fibre 2.3 g · Sugars 0.3 g · Sodium 341.1 mg

Where the calories come from

Protein17.39 g · 25%
Carbohydrate24.41 g · 35%
Fat12.31 g · 40%

Estimated, per 180 g serving.

Daily Value at a glance

Protein35 % % Daily Value

Fibre8 % % Daily Value

Sodium15 % % Daily Value

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

Nutrition — 180 g Estimated

Nutrient	Amount	% Daily Value
Energy	279.5 kcal	14%
Protein	17.4 g	35%
Carbohydrate	24.4 g	9%
of which net carbs (carbs minus fibre)	22.1 g	—
of which sugars	0.3 g	—
of which added sugars	0.0 g	0%
Fat	12.3 g	16%
of which saturated fat	2.2 g	11%
Fibre	2.3 g	8%
Sodium	341.1 mg	15%

Where the calories come from

Protein 25% · Carbohydrate 35% · Fat 40% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	64.3 µg RAE	7%
Vitamin C	8.0 mg	9%
Vitamin D	8.2 µg	41%
Vitamin E	1.4 mg	9%
Vitamin K	6.4 µg	5%
Thiamin (B1)	0.3 mg	25%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	6.1 mg	38%
Vitamin B6	0.6 mg	35%
Folate (B9)	58.3 µg	15%
Vitamin B12	1.8 µg	75%
Calcium	27.4 mg	2%
Iron	0.7 mg	4%
Magnesium	40.5 mg	10%
Phosphorus	219.6 mg	18%
Potassium	457.2 mg	10%
Zinc	0.9 mg	8%
Selenium	31.9 µg	58%
Copper	0.2 mg	22%
Manganese	0.5 mg	22%
Cholesterol	39.8 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.

Top vitamins & minerals

% Daily Value per 180 g serving — estimated.

Good

Health score

79 / 100 · Good

Formula: protective index 79 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 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	155.3 kcal	8%
Protein	9.7 g	19%
Carbohydrate	13.6 g	5%
of which net carbs (carbs minus fibre)	12.3 g	—
of which sugars	0.2 g	—
of which added sugars	0.0 g	0%
Fat	6.8 g	9%
of which saturated fat	1.2 g	6%
Fibre	1.3 g	5%
Sodium	189.5 mg	8%

Where the calories come from

Protein 25% · Carbohydrate 35% · Fat 39% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	35.7 µg RAE	4%
Vitamin C	4.5 mg	5%
Vitamin D	4.6 µg	23%
Vitamin E	0.8 mg	5%
Vitamin K	3.6 µg	3%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	3.4 mg	21%
Vitamin B6	0.3 mg	18%
Folate (B9)	32.4 µg	8%
Vitamin B12	1.0 µg	42%
Calcium	15.2 mg	1%
Iron	0.4 mg	2%
Magnesium	22.5 mg	5%
Phosphorus	122.0 mg	10%
Potassium	254.0 mg	5%
Zinc	0.5 mg	5%
Selenium	17.7 µg	32%
Copper	0.1 mg	11%
Manganese	0.3 mg	13%
Cholesterol	22.1 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

Cá hồi — 63 g
Cơm/nếp/cháo — 76 g
Bơ trái — 29 g
Rong biển — 7 g
Xì dầu — 5 g

How it is made

pan-fry · Prep 15 min · Cook 12 min

Good to know

What is good

Đạm 12g, xơ 2g
Calo 280

Watch out for

Natri 420mg
Đường 4g

Healthier swaps

Solomon gundy

Portion sizes

Serving — 180 g
Serving — 90 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