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German spaetzle

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German spaetzle

Also known as: Spätzle · Noodles & pasta · 180 g serving · 30 min total

Good choice

Phần spätzle 180g ~220 kcal, natri 280mg.

Lời khuyên: Xin ít bơ, rau.

392 kcal per serving

Protein 11.7 g · Carbs 14.4 g · Fat 32.3 g · Fibre 1.1 g · Sugars 0.7 g · Sodium 1,065.8 mg

Where the calories come from

Where the calories come fromCalories: 12% protein, 15% carbohydrate, 74% fat. 392 kcal total.392kcal / serving
  • Protein11.66 g · 12%
  • Carbohydrate14.41 g · 15%
  • Fat32.29 g · 74%

Estimated, per 180 g serving.

Daily Value at a glance

Protein23 % % Daily Value
Fibre4 % % Daily Value
Sodium46 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy391.9 kcal20%
Protein11.7 g23%
Carbohydrate14.4 g5%
of which net carbs (carbs minus fibre)13.3 g—
of which sugars0.7 g—
of which added sugars0.0 g0%
Fat32.3 g41%
of which saturated fat18.5 g93%
Fibre1.1 g4%
Sodium1,065.8 mg46%
Where the calories come from
Protein 12% · Carbohydrate 15% · Fat 74% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A345.6 µg RAE38%
Vitamin C19.3 mg21%
Vitamin E1.2 mg8%
Vitamin K239.4 µg200%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.3 mg23%
Niacin (B3)1.3 mg8%
Vitamin B60.1 mg6%
Folate (B9)106.9 µg27%
Vitamin B120.6 µg25%
Calcium205.2 mg16%
Iron2.1 mg12%
Magnesium27.9 mg7%
Phosphorus199.8 mg16%
Potassium158.9 mg3%
Zinc1.2 mg11%
Selenium25.0 µg45%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine79.6 µg53%
Cholesterol208.8 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 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 200 %; Iodine: 53 %; Selenium: 45 %; Vitamin A: 38 %; Folate (B9): 27 %; Vitamin B12: 25 %Vitamin K200 %Iodine53 %Selenium45 %Vitamin A38 %Folate (B9)27 %Vitamin B1225 %
Health scoreHealth score 48 out of 100, rated Fair.48/ 100
Fair

Health score

48 / 100 · Fair

Formula: protective index 48 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 48, 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
Energy217.7 kcal11%
Protein6.5 g13%
Carbohydrate8.0 g3%
of which net carbs (carbs minus fibre)7.4 g—
of which sugars0.4 g—
of which added sugars0.0 g0%
Fat17.9 g23%
of which saturated fat10.3 g52%
Fibre0.6 g2%
Sodium592.1 mg26%
Where the calories come from
Protein 12% · Carbohydrate 15% · Fat 74% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A192.0 µg RAE21%
Vitamin C10.7 mg12%
Vitamin E0.7 mg5%
Vitamin K133.0 µg111%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)0.7 mg4%
Folate (B9)59.4 µg15%
Vitamin B120.3 µg13%
Calcium114.0 mg9%
Iron1.2 mg7%
Magnesium15.5 mg4%
Phosphorus111.0 mg9%
Potassium88.3 mg2%
Zinc0.7 mg6%
Selenium13.9 µg25%
Copper0.1 mg11%
Manganese0.1 mg4%
Iodine44.2 µg29%
Cholesterol116.0 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
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • egg

Ingredients

  • Mì trứng — 50 g
  • Bơ — 30 g
  • Parmesan — 13 g
  • Nước — 53 g
  • Mùi tây — 14 g
  • Muối — 2 g
  • Trứng — 32 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Calo 220, đạm 8g
  • Natri 280mg vừa

Watch out for

  • Bão hòa 2g
  • Xơ 1g

Healthier swaps

Portion sizes

  • Small serving — 126 g
  • Serving — 180 g

How long to burn this off

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

392 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 31 min91 min
Running (steady run, 8 MET)≈ 40 min40 min
Cycling (moderate pace, 6 MET)≈ 53 min53 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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