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Shiro

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Shiro

Vegetables & legumes · 200 g serving · 70 min total

Good choice

Tô shiro 200g ~180 kcal, xơ 6g, natri 380mg.

Lời khuyên: Xin ít dầu, injera vừa.

313 kcal per serving

Protein 10.3 g · Carbs 29.9 g · Fat 17.4 g · Fibre 7.4 g · Sugars 5.5 g · Sodium 810.3 mg

Where the calories come from

Where the calories come fromCalories: 13% protein, 38% carbohydrate, 49% fat. 313 kcal total.313kcal / serving
  • Protein10.33 g · 13%
  • Carbohydrate29.94 g · 38%
  • Fat17.44 g · 49%

Estimated, per 200 g serving.

Daily Value at a glance

Protein21 % % Daily Value
Fibre26 % % Daily Value
Sodium35 % % Daily Value

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

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy312.6 kcal16%
Protein10.3 g21%
Carbohydrate29.9 g11%
of which net carbs (carbs minus fibre)22.5 g—
of which sugars5.5 g—
of which added sugars4.3 g9%
Fat17.4 g22%
of which saturated fat2.6 g13%
Fibre7.4 g26%
Sodium810.4 mg35%
Where the calories come from
Protein 13% · Carbohydrate 38% · Fat 50% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.9 µg RAE0%
Vitamin C3.0 mg3%
Vitamin E2.8 mg19%
Vitamin K34.6 µg29%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.9 mg6%
Vitamin B60.3 mg18%
Folate (B9)181.0 µg45%
Calcium63.4 mg5%
Iron3.1 mg17%
Magnesium84.0 mg20%
Phosphorus162.0 mg13%
Potassium454.0 mg10%
Zinc1.5 mg14%
Selenium6.3 µg11%
Copper0.5 mg56%
Manganese1.2 mg52%
Iodine60.0 µg40%

% 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 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingCopper: 56 %; Manganese: 52 %; Folate (B9): 45 %; Iodine: 40 %; Vitamin K: 29 %; Magnesium: 20 %Copper56 %Manganese52 %Folate (B9)45 %Iodine40 %Vitamin K29 %Magnesium20 %
Health scoreHealth score 74 out of 100, rated Good.74/ 100
Good

Health score

74 / 100 · Good

Formula: protective index 74 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 74, 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
Energy156.3 kcal8%
Protein5.2 g10%
Carbohydrate15.0 g5%
of which net carbs (carbs minus fibre)11.3 g—
of which sugars2.7 g—
of which added sugars2.2 g4%
Fat8.7 g11%
of which saturated fat1.3 g7%
Fibre3.7 g13%
Sodium405.2 mg18%
Where the calories come from
Protein 13% · Carbohydrate 38% · Fat 50% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.4 µg RAE0%
Vitamin C1.5 mg2%
Vitamin E1.4 mg9%
Vitamin K17.3 µg14%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.5 mg3%
Vitamin B60.2 mg12%
Folate (B9)90.5 µg23%
Calcium31.7 mg2%
Iron1.5 mg8%
Magnesium42.0 mg10%
Phosphorus81.0 mg6%
Potassium227.0 mg5%
Zinc0.7 mg6%
Selenium3.2 µg6%
Copper0.2 mg22%
Manganese0.6 mg26%
Iodine30.0 µg20%

% 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

  • Bột đậu gà — 40 g
  • Sốt berbere — 5 g
  • Hành — 20 g
  • Dầu/mỡ — 14 g
  • Tỏi — 6 g
  • Muối — 2 g
  • Nước — 113 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

  • Calo 180, xơ 6g
  • Bão hòa 1g thấp

Watch out for

  • Natri 380mg
  • Đạm 8g

Healthier swaps

Portion sizes

  • Serving — 200 g
  • Serving — 100 g

How long to burn this off

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

313 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 13 min73 min
Running (steady run, 8 MET)≈ 32 min32 min
Cycling (moderate pace, 6 MET)≈ 43 min43 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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