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Russian shchi

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Russian shchi

Also known as: Shchi · Soups & broths · 300 g serving · 30 min total

Enjoy in moderation

Tô shchi 300g ~80 kcal, xơ 3g, natri 480mg.

Lời khuyên: Ăn bắp cải, hạn chế húp nước.

40 kcal per serving

Protein 1.3 g · Carbs 8.8 g · Fat 0.2 g · Fibre 1.0 g · Sugars 2.2 g · Sodium 625.1 mg

Where the calories come from

Where the calories come fromCalories: 12% protein, 84% carbohydrate, 4% fat. 40 kcal total.40kcal / serving
  • Protein1.31 g · 12%
  • Carbohydrate8.84 g · 84%
  • Fat0.19 g · 4%

Estimated, per 300 g serving.

Daily Value at a glance

Protein3 % % Daily Value
Fibre4 % % Daily Value
Sodium27 % % Daily Value

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

Nutrition — 300 g Estimated

NutrientAmount% Daily Value
Energy39.9 kcal2%
Protein1.3 g3%
Carbohydrate8.9 g3%
of which net carbs (carbs minus fibre)7.9 g—
of which sugars2.2 g—
of which added sugars0.0 g0%
Fat0.2 g0%
of which saturated fat0.1 g1%
Fibre1.0 g4%
Sodium625.2 mg27%
Where the calories come from
Protein 13% · Carbohydrate 89% · Fat 5% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A26.3 µg RAE3%
Vitamin C13.0 mg14%
Vitamin K31.5 µg26%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.7 mg4%
Vitamin B60.1 mg6%
Folate (B9)10.5 µg3%
Calcium21.4 mg2%
Iron0.3 mg2%
Magnesium11.6 mg3%
Phosphorus26.0 mg2%
Potassium180.9 mg4%
Zinc0.2 mg2%
Selenium0.2 µg0%
Copper0.1 mg11%
Manganese0.1 mg4%

% 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 K: 26 %; Vitamin C: 14 %; Copper: 11 %; Thiamin (B1): 8 %; Riboflavin (B2): 8 %; Vitamin B6: 6 %Vitamin K26 %Vitamin C14 %Copper11 %Thiamin (B1)8 %Riboflavin (B2)8 %Vitamin B66 %
Health scoreHealth score 41 out of 100, rated Fair.41/ 100
Fair

Health score

41 / 100 · Fair

Formula: protective index 46 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 41, 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
Energy13.3 kcal1%
Protein0.4 g1%
Carbohydrate3.0 g1%
of which net carbs (carbs minus fibre)2.7 g—
of which sugars0.7 g—
of which added sugars0.0 g0%
Fat0.1 g0%
of which saturated fat0.0 g0%
Fibre0.3 g1%
Sodium208.4 mg9%
Where the calories come from
Protein 12% · Carbohydrate 90% · Fat 7% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A8.8 µg RAE1%
Vitamin C4.3 mg5%
Vitamin K10.5 µg9%
Niacin (B3)0.2 mg1%
Folate (B9)3.5 µg1%
Calcium7.1 mg1%
Iron0.1 mg1%
Magnesium3.9 mg1%
Phosphorus8.7 mg1%
Potassium60.3 mg1%
Zinc0.1 mg1%
Selenium0.1 µg0%

% 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 sugar

Ingredients

  • Nước dùng rau — 210 g
  • Bắp cải — 27 g
  • Khoai tây — 27 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Calo 80, xơ 3g
  • Béo 3g

Watch out for

  • Natri 480mg
  • Đạm 6g

Healthier swaps

Portion sizes

  • Serving — 80 g
  • Small bowl — 150 g
  • Bowl — 300 g

How long to burn this off

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

40 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 9 min9 min
Running (steady run, 8 MET)≈ 4 min4 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 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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