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Smoothie bowl
Limit this oneTô smoothie bowl 300g ~280 kcal, đường 28g granola+mật, xơ 8g.
Lời khuyên: Bớt granola/mật; không hợp người kiêng đường.
228 kcal per serving
Where the calories come from
- Protein5.3 g · 9%
- Carbohydrate43.37 g · 71%
- Fat5.62 g · 21%
Estimated, per 300 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 300 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 228.3 kcal | 11% |
| Protein | 5.3 g | 11% |
| Carbohydrate | 43.4 g | 16% |
| of which net carbs (carbs minus fibre) | 38.3 g | — |
| of which sugars | 30.2 g | — |
| of which added sugars | 9.9 g | 20% |
| Fat | 5.6 g | 7% |
| of which saturated fat | 1.9 g | 10% |
| Fibre | 5.1 g | 18% |
| Sodium | 40.5 mg | 2% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 53.1 µg RAE | 6% |
| Vitamin C | 46.2 mg | 51% |
| Vitamin D | 0.4 µg | 2% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 2.8 µg | 2% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 1.2 mg | 8% |
| Vitamin B6 | 0.4 mg | 24% |
| Folate (B9) | 51.0 µg | 13% |
| Vitamin B12 | 0.3 µg | 13% |
| Calcium | 120.0 mg | 9% |
| Iron | 1.0 mg | 6% |
| Magnesium | 67.5 mg | 16% |
| Phosphorus | 144.0 mg | 12% |
| Potassium | 549.0 mg | 12% |
| Zinc | 1.0 mg | 9% |
| Selenium | 5.7 µg | 10% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.7 mg | 30% |
| Iodine | 23.9 µg | 16% |
| Cholesterol | 8.6 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 300 g serving — estimated.
Health score
42 / 100 · Fair
Formula: protective index 57 + NOVA 3 adjustment (-5) + overall level (limit → -10) = 42, 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: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.
Nutrition — 100 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 76.1 kcal | 4% |
| Protein | 1.8 g | 4% |
| Carbohydrate | 14.5 g | 5% |
| of which net carbs (carbs minus fibre) | 12.8 g | — |
| of which sugars | 10.1 g | — |
| of which added sugars | 3.3 g | 7% |
| Fat | 1.9 g | 2% |
| of which saturated fat | 0.6 g | 3% |
| Fibre | 1.7 g | 6% |
| Sodium | 13.5 mg | 1% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 17.7 µg RAE | 2% |
| Vitamin C | 15.4 mg | 17% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 0.9 µg | 1% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.4 mg | 3% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 17.0 µg | 4% |
| Vitamin B12 | 0.1 µg | 4% |
| Calcium | 40.0 mg | 3% |
| Iron | 0.3 mg | 2% |
| Magnesium | 22.5 mg | 5% |
| Phosphorus | 48.0 mg | 4% |
| Potassium | 183.0 mg | 4% |
| Zinc | 0.3 mg | 3% |
| Selenium | 1.9 µg | 3% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
| Iodine | 8.0 µg | 5% |
| Cholesterol | 2.9 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
Ingredients
- Xoài — 25 g
- Chuối — 70 g
- Thơm — 25 g
- Đu đủ xanh — 25 g
- Sữa chua — 45 g
- Đá — 40 g
- Yến mạch — 18 g
- Mật ong — 12 g
- Sữa — 28 g
- Hạt chia — 6 g
- Dâu tây — 6 g
How it is made
Good to know
What is good
- Xơ 8g, đạm 6g
- Calo 280
Watch out for
- Đường 28g
- Topping đội calo
Healthier swaps
Portion sizes
- Small serving — 210 g
- Serving — 300 g
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