Ratatouille

Vegetables & salads · 250 g serving · 70 min total

Good choice

Phần ratatouille 250g ~140 kcal, xơ 5g từ rau củ, béo 8g dầu olive.

Lời khuyên: Xin ít dầu, ăn nóng/lạnh đều được; kèm đạm (trứng/cá).

225 kcal per serving

Protein 2.9 g · Carbs 14.5 g · Fat 18.6 g · Fibre 3.8 g · Sugars 5.9 g · Sodium 789.7 mg

Where the calories come from

Protein2.93 g · 5%
Carbohydrate14.54 g · 24%
Fat18.64 g · 71%

Estimated, per 250 g serving.

Daily Value at a glance

Protein6 % % Daily Value

Fibre14 % % Daily Value

Sodium34 % % Daily Value

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

Nutrition — 250 g Estimated

Nutrient	Amount	% Daily Value
Energy	224.8 kcal	11%
Protein	2.9 g	6%
Carbohydrate	14.6 g	5%
of which net carbs (carbs minus fibre)	10.8 g	—
of which sugars	5.9 g	—
of which added sugars	0.0 g	0%
Fat	18.7 g	24%
of which saturated fat	2.6 g	13%
Fibre	3.8 g	14%
Sodium	789.8 mg	34%

Where the calories come from

Protein 5% · Carbohydrate 26% · Fat 75% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	118.0 µg RAE	13%
Vitamin C	53.0 mg	59%
Vitamin E	3.4 mg	23%
Vitamin K	218.0 µg	182%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.3 mg	8%
Vitamin B6	0.3 mg	18%
Folate (B9)	51.5 µg	13%
Calcium	64.3 mg	5%
Iron	1.7 mg	9%
Magnesium	37.3 mg	9%
Phosphorus	71.0 mg	6%
Potassium	510.0 mg	11%
Zinc	0.6 mg	5%
Selenium	1.2 µg	2%
Copper	0.2 mg	22%
Manganese	0.5 mg	22%
Iodine	60.0 µg	40%

% 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 250 g serving — estimated.

Good

Health score

62 / 100 · Good

Formula: protective index 62 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 62, 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

Nutrient	Amount	% Daily Value
Energy	89.9 kcal	4%
Protein	1.2 g	2%
Carbohydrate	5.8 g	2%
of which net carbs (carbs minus fibre)	4.3 g	—
of which sugars	2.4 g	—
of which added sugars	0.0 g	0%
Fat	7.5 g	10%
of which saturated fat	1.0 g	5%
Fibre	1.5 g	5%
Sodium	315.9 mg	14%

Where the calories come from

Protein 5% · Carbohydrate 26% · Fat 75% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	47.2 µg RAE	5%
Vitamin C	21.2 mg	24%
Vitamin E	1.4 mg	9%
Vitamin K	87.2 µg	73%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.1 mg	6%
Folate (B9)	20.6 µg	5%
Calcium	25.7 mg	2%
Iron	0.7 mg	4%
Magnesium	14.9 mg	4%
Phosphorus	28.4 mg	2%
Potassium	204.0 mg	4%
Zinc	0.3 mg	3%
Selenium	0.5 µg	1%
Copper	0.1 mg	11%
Manganese	0.2 mg	9%
Iodine	24.0 µg	16%

% 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

Cà tím — 50 g
Bí ngòi — 40 g
Ớt chuông — 32 g
Cà chua — 60 g
Hành — 24 g
Dầu ô liu — 18 g
Tỏi — 6 g
Mùi tây — 10 g
Muối — 2 g
Lá húng quế — 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

Xơ 5g, calo 140
Rau nhiều màu

Watch out for

Đạm chỉ 3g
Natri 380mg nếu nêm mặn

Healthier swaps

Portion sizes

Small bowl — 162 g
Serving — 250 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 dedupe-v1 · Basis: estimated-serve