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Rundown

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Rundown

Fish & seafood · 300 g serving · 35 min total

Enjoy in moderation

Rundown 300g ~245 kcal; cá nước cốt dừa, đạm 22g.

Lời khuyên: Một phần. Béo. Không phải củ hầm.

597 kcal per serving

Protein 29.5 g · Carbs 16.5 g · Fat 47.0 g · Fibre – g · Sugars – g · Sodium 109.6 mg

Where the calories come from

Where the calories come fromCalories: 19% protein, 11% carbohydrate, 70% fat. 597 kcal total.597kcal / serving
  • Protein29.54 g · 19%
  • Carbohydrate16.49 g · 11%
  • Fat46.95 g · 70%

Estimated, per 300 g serving.

Daily Value at a glance

Protein59 % % Daily Value
Fibre0 % % Daily Value
Sodium5 % % Daily Value

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

Nutrition — 300 g Estimated

NutrientAmount% Daily Value
Energy596.4 kcal30%
Protein29.6 g59%
Carbohydrate16.5 g6%
of which net carbs (carbs minus fibre)16.5 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat47.0 g60%
of which saturated fat22.9 g115%
Fibre0.0 g0%
Sodium109.5 mg5%
Where the calories come from
Protein 20% · Carbohydrate 11% · Fat 71% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A76.2 µg RAE8%
Vitamin C20.6 mg23%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.5 mg38%
Niacin (B3)8.6 mg54%
Vitamin B60.8 mg47%
Folate (B9)31.5 µg8%
Vitamin B1220.9 µg871%
Calcium60.0 mg5%
Iron5.2 mg29%
Magnesium162.0 mg39%
Phosphorus435.0 mg35%
Potassium978.0 mg21%
Zinc1.8 mg16%
Selenium63.6 µg116%
Copper0.4 mg44%
Manganese1.0 mg43%
Cholesterol82.5 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.

Top vitamins and minerals, % Daily Value per servingVitamin B12: 871 %; Selenium: 116 %; Niacin (B3): 54 %; Vitamin B6: 47 %; Copper: 44 %; Manganese: 43 %Vitamin B12871 %Selenium116 %Niacin (B3)54 %Vitamin B647 %Copper44 %Manganese43 %
Health scoreHealth score 67 out of 100, rated Good.67/ 100
Good

Health score

67 / 100 · Good

Formula: protective index 72 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 67, 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
Energy198.8 kcal10%
Protein9.9 g20%
Carbohydrate5.5 g2%
of which net carbs (carbs minus fibre)5.5 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat15.7 g20%
of which saturated fat7.6 g38%
Fibre0.0 g0%
Sodium36.5 mg2%
Where the calories come from
Protein 20% · Carbohydrate 11% · Fat 71% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A25.4 µg RAE3%
Vitamin C6.9 mg8%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.9 mg18%
Vitamin B60.3 mg18%
Folate (B9)10.5 µg3%
Vitamin B127.0 µg292%
Calcium20.0 mg2%
Iron1.7 mg9%
Magnesium54.0 mg13%
Phosphorus145.0 mg12%
Potassium326.0 mg7%
Zinc0.6 mg5%
Selenium21.2 µg39%
Copper0.1 mg11%
Manganese0.3 mg13%
Cholesterol27.5 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

  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar
  • High protein
  • Keto

Allergens

  • fish

Ingredients

  • Cá thu — 110 g
  • Nước cốt dừa — 90 g
  • Hành — 24 g
  • Cà chua — 22 g
  • Khoai mỡ — 28 g
  • Ớt — 6 g
  • Tỏi — 6 g
  • Dầu — 8 g
  • Hành lá — 6 g

How it is made

simmer · Prep 10 min · Cook 25 min

Cá ninh trong nước cốt dừa đến sánh.

Good to know

What is good

  • Đạm 22g

Watch out for

  • Béo bão hòa 8g

Healthier swaps

Portion sizes

  • Serving — 300 g
  • 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.

596 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 19 min139 min
Running (steady run, 8 MET)≈ 1 h 1 min61 min
Cycling (moderate pace, 6 MET)≈ 1 h 21 min81 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 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve

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