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Swedish semla

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Swedish semla

Also known as: Semla · Desserts, sweets & fruit · 90 g serving · 30 min total

Enjoy in moderation

1 semla 90g ~280 kcal, đường 16g.

Lời khuyên: 1/2 cái; cà phê không đường.

353 kcal per serving

Protein 6.4 g · Carbs 38.9 g · Fat 20.0 g · Fibre 3.1 g · Sugars 12.3 g · Sodium 10.7 mg

Where the calories come from

Where the calories come fromCalories: 7% protein, 43% carbohydrate, 50% fat. 353 kcal total.353kcal / serving
  • Protein6.35 g · 7%
  • Carbohydrate38.87 g · 43%
  • Fat20.02 g · 50%

Estimated, per 90 g serving.

Daily Value at a glance

Protein13 % % Daily Value
Fibre11 % % Daily Value
Sodium0 % % Daily Value

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

Nutrition — 90 g Estimated

NutrientAmount% Daily Value
Energy353.2 kcal18%
Protein6.4 g13%
Carbohydrate38.9 g14%
of which net carbs (carbs minus fibre)35.8 g—
of which sugars12.3 g—
of which added sugars10.9 g22%
Fat20.0 g26%
of which saturated fat9.4 g47%
Fibre3.1 g11%
Sodium10.7 mg0%
Where the calories come from
Protein 7% · Carbohydrate 44% · Fat 51% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A137.7 µg RAE15%
Vitamin C0.2 mg0%
Vitamin D0.4 µg2%
Vitamin E3.2 mg21%
Vitamin K1.9 µg2%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)0.8 mg5%
Folate (B9)14.3 µg4%
Vitamin B120.1 µg4%
Calcium76.1 mg6%
Iron0.9 mg5%
Magnesium39.3 mg9%
Phosphorus106.2 mg8%
Potassium150.3 mg3%
Zinc0.7 mg6%
Selenium11.9 µg22%
Copper0.2 mg22%
Manganese0.8 mg35%
Iodine3.7 µg2%
Cholesterol40.6 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 90 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingManganese: 35 %; Selenium: 22 %; Copper: 22 %; Vitamin E: 21 %; Vitamin A: 15 %; Riboflavin (B2): 15 %Manganese35 %Selenium22 %Copper22 %Vitamin E21 %Vitamin A15 %Riboflavin (B2)15 %
Health scoreHealth score 47 out of 100, rated Fair.47/ 100
Fair

Health score

47 / 100 · Fair

Formula: protective index 57 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 47, 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: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy392.4 kcal20%
Protein7.1 g14%
Carbohydrate43.2 g16%
of which net carbs (carbs minus fibre)39.7 g—
of which sugars13.7 g—
of which added sugars12.1 g24%
Fat22.2 g28%
of which saturated fat10.5 g53%
Fibre3.5 g13%
Sodium11.9 mg1%
Where the calories come from
Protein 7% · Carbohydrate 44% · Fat 51% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A153.0 µg RAE17%
Vitamin C0.2 mg0%
Vitamin D0.4 µg2%
Vitamin E3.6 mg24%
Vitamin K2.1 µg2%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)0.9 mg6%
Folate (B9)15.9 µg4%
Vitamin B120.1 µg4%
Calcium84.6 mg7%
Iron1.0 mg6%
Magnesium43.7 mg10%
Phosphorus118.0 mg9%
Potassium167.0 mg4%
Zinc0.7 mg6%
Selenium13.2 µg24%
Copper0.2 mg22%
Manganese0.8 mg35%
Iodine4.1 µg3%
Cholesterol45.1 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

  • Vegetarian
  • Halal
  • Gluten-free
  • Low sodium

Allergens

  • milk
  • treenut

Ingredients

  • Bột mì — 31 g
  • Sữa — 11 g
  • Bơ — 11 g
  • Đường — 11 g
  • Hạnh nhân — 11 g
  • Kem béo — 14 g
  • Thảo quả — 2 g

How it is made

cook · Prep 15 min · Cook 15 min

NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Đạm 6g, xơ 2g
  • Calo 280

Watch out for

  • Đường 16g
  • Bão hòa 6g

Healthier swaps

Portion sizes

  • Piece — 90 g

How long to burn this off

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

353 kcal per 90 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 22 min82 min
Running (steady run, 8 MET)≈ 36 min36 min
Cycling (moderate pace, 6 MET)≈ 48 min48 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: estimated-serve

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