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PortionOr type the gramsMeal

Boiled sweet potato leaves

Also known as: Rau lang luộc · Vegetables & legumes · 150 g serving · 14 min total

Good choice

Dĩa rau lang luộc ~38 kcal/150g: ngọn khoai lang luộc, xơ 2.6g, NOVA 1 — khác rau lang xào tỏi (có dầu) và rau muống luộc (loài khác).

Lời khuyên: Chấm mắm nêm nhẹ. Ăn kèm đạm luộc. Đừng chan mắm đẫm.

33 kcal per serving

Protein 4.3 g · Carbs 5.4 g · Fat 0.4 g · Fibre 3.5 g · Sugars 0.6 g · Sodium 101.7 mg

Where the calories come from

Protein4.31 g · 41%
Carbohydrate5.44 g · 51%
Fat0.38 g · 8%

Estimated, per 150 g serving.

Daily Value at a glance

Protein9 % % Daily Value

Fibre13 % % Daily Value

Sodium4 % % Daily Value

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

Nutrition — 150 g Estimated

Nutrient	Amount	% Daily Value
Energy	33.3 kcal	2%
Protein	4.3 g	9%
Carbohydrate	5.4 g	2%
of which net carbs (carbs minus fibre)	1.9 g	—
of which sugars	0.6 g	—
of which added sugars	0.0 g	0%
Fat	0.4 g	1%
of which saturated fat	0.1 g	1%
Fibre	3.5 g	13%
Sodium	101.7 mg	4%

Where the calories come from

Protein 52% · Carbohydrate 65% · Fat 11% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	760.5 µg RAE	85%
Vitamin C	14.2 mg	16%
Vitamin E	3.0 mg	20%
Vitamin K	715.5 µg	596%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.3 mg	23%
Niacin (B3)	0.7 mg	4%
Vitamin B6	0.4 mg	24%
Folate (B9)	211.5 µg	53%
Calcium	196.5 mg	15%
Iron	5.2 mg	29%
Magnesium	126.0 mg	30%
Phosphorus	81.2 mg	6%
Potassium	676.5 mg	14%
Zinc	1.1 mg	10%
Selenium	2.2 µg	4%
Copper	0.3 mg	33%
Manganese	1.4 mg	61%

% 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 150 g serving — estimated.

Excellent

Health score

90 / 100 · Excellent

Formula: protective index 80 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 90, 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	22.2 kcal	1%
Protein	2.9 g	6%
Carbohydrate	3.6 g	1%
of which net carbs (carbs minus fibre)	1.3 g	—
of which sugars	0.4 g	—
of which added sugars	0.0 g	0%
Fat	0.3 g	0%
of which saturated fat	0.0 g	0%
Fibre	2.3 g	8%
Sodium	67.8 mg	3%

Where the calories come from

Protein 52% · Carbohydrate 65% · Fat 12% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	507.0 µg RAE	56%
Vitamin C	9.5 mg	11%
Vitamin E	2.0 mg	13%
Vitamin K	477.0 µg	398%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.2 mg	12%
Folate (B9)	141.0 µg	35%
Calcium	131.0 mg	10%
Iron	3.5 mg	19%
Magnesium	84.0 mg	20%
Phosphorus	54.1 mg	4%
Potassium	451.0 mg	10%
Zinc	0.7 mg	6%
Selenium	1.5 µg	3%
Copper	0.2 mg	22%
Manganese	0.9 mg	39%

% 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

Rau lang — 145 g
Nước luộc — 5 g

How it is made

boil · Prep 8 min · Cook 6 min

Ngọn khoai lang luộc nước sôi. Khác rau lang xào tỏi (có dầu) và rau muống/rau dền/rau ngót luộc (loài khác).

Good to know

What is good

Kcal 38, vitC 22mg, vitK cao
Xơ 2.6g, không dầu

Watch out for

Đạm 2.4g — cần món mặn
Mắm chấm đội natri

Healthier swaps

Portion sizes

Serving — 150 g

How long to burn this off

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

Portion

33 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 8 min8 min

Running (steady run, 8 MET)≈ 3 min3 min

Cycling (moderate pace, 6 MET)≈ 5 min5 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 2026-09-11 · Verified by rule-engine-v2 · Basis: estimated-serve

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