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Pennywort salad

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Pennywort salad

Also known as: Rau má trộn · Vegetables & legumes · 120 g serving · 15 min total

Good choice

Dĩa rau má trộn ~55 kcal/120g: vitC 22mg, xơ 2.4g; mắm 280mg natri.

Lời khuyên: Nêm vừa. Khai vị, kèm đạm luộc.

162 kcal per serving

Protein 6.1 g · Carbs 14.6 g · Fat 10.4 g · Fibre 3.3 g · Sugars 6.8 g · Sodium 1,295.1 mg

Where the calories come from

Where the calories come fromCalories: 14% protein, 33% carbohydrate, 53% fat. 162 kcal total.162kcal / serving
  • Protein6.07 g · 14%
  • Carbohydrate14.55 g · 33%
  • Fat10.42 g · 53%

Estimated, per 120 g serving.

Daily Value at a glance

Protein12 % % Daily Value
Fibre12 % % Daily Value
Sodium56 % % Daily Value

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

Nutrition — 120 g Estimated

NutrientAmount% Daily Value
Energy162.2 kcal8%
Protein6.1 g12%
Carbohydrate14.5 g5%
of which net carbs (carbs minus fibre)11.2 g—
of which sugars6.8 g—
of which added sugars4.2 g8%
Fat10.4 g13%
of which saturated fat3.2 g16%
Fibre3.3 g12%
Sodium1,295.0 mg56%
Where the calories come from
Protein 15% · Carbohydrate 36% · Fat 58% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A320.4 µg RAE36%
Vitamin C15.8 mg18%
Vitamin E2.4 mg16%
Vitamin K320.4 µg267%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.3 mg14%
Vitamin B60.3 mg18%
Folate (B9)109.0 µg27%
Calcium106.0 mg8%
Iron2.9 mg16%
Magnesium92.3 mg22%
Phosphorus98.2 mg8%
Potassium447.6 mg10%
Zinc0.9 mg8%
Selenium3.8 µg7%
Copper0.2 mg22%
Manganese1.0 mg43%
Iodine61.3 µg41%

% 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 120 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 267 %; Manganese: 43 %; Iodine: 41 %; Vitamin A: 36 %; Folate (B9): 27 %; Magnesium: 22 %Vitamin K267 %Manganese43 %Iodine41 %Vitamin A36 %Folate (B9)27 %Magnesium22 %
Health scoreHealth score 63 out of 100, rated Good.63/ 100
Good

Health score

63 / 100 · Good

Formula: protective index 58 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 63, 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

NutrientAmount% Daily Value
Energy135.2 kcal7%
Protein5.1 g10%
Carbohydrate12.1 g4%
of which net carbs (carbs minus fibre)9.4 g—
of which sugars5.7 g—
of which added sugars3.5 g7%
Fat8.7 g11%
of which saturated fat2.7 g14%
Fibre2.7 g10%
Sodium1,079.2 mg47%
Where the calories come from
Protein 15% · Carbohydrate 36% · Fat 58% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A267.0 µg RAE30%
Vitamin C13.2 mg15%
Vitamin E2.0 mg13%
Vitamin K267.0 µg223%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.0 mg13%
Vitamin B60.3 mg18%
Folate (B9)90.8 µg23%
Calcium88.3 mg7%
Iron2.4 mg13%
Magnesium76.9 mg18%
Phosphorus81.8 mg7%
Potassium373.0 mg8%
Zinc0.8 mg7%
Selenium3.2 µg6%
Copper0.2 mg22%
Manganese0.8 mg35%
Iodine51.1 µg34%

% 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

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Rau má — 60 g
  • Đậu phộng — 12 g
  • Nước cốt dừa — 10 g
  • Hành phi — 6 g
  • Nước mắm — 6 g
  • Chanh — 6 g
  • Ớt — 4 g
  • Đường — 4 g
  • Tỏi — 4 g
  • Muối — 2 g
  • Hành lá — 6 g

How it is made

raw · Prep 15 min

Không xử lý nhiệt — rửa sạch, không để >10 phút ở nhiệt phòng nếu có thịt/hải sản.

Good to know

What is good

  • Kcal 55, vitC 22mg
  • Xơ 2.4g

Watch out for

  • Đạm 2g
  • Mắm đội natri

Healthier swaps

Portion sizes

  • Serving — 120 g

How long to burn this off

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

162 kcal per 120 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 38 min38 min
Running (steady run, 8 MET)≈ 17 min17 min
Cycling (moderate pace, 6 MET)≈ 22 min22 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 2026-09-04 · Verified by rule-engine-v2 · Basis: typical-recipe

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