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Drinkable yogurt

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Drinkable yogurt

Also known as: Sữa chua uống · Beverages & dairy · 180 g serving · 3 min total

Enjoy in moderation

Chai sữa chua uống 180ml ~80 kcal, đường 10g — nhãn: đường thêm, không phải chỉ lactose.

Lời khuyên: Chọn ít đường; không hợp người tiểu đường nếu >10g/chai.

104 kcal per serving

Protein 5.4 g · Carbs 8.2 g · Fat 5.6 g · Fibre 0.0 g · Sugars 8.6 g · Sodium 73.5 mg

Where the calories come from

Where the calories come fromCalories: 21% protein, 31% carbohydrate, 48% fat. 104 kcal total.104kcal / serving
  • Protein5.39 g · 21%
  • Carbohydrate8.21 g · 31%
  • Fat5.56 g · 48%

Estimated, per 180 g serving.

Daily Value at a glance

Protein11 % % Daily Value
Fibre0 % % Daily Value
Sodium3 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy104.4 kcal5%
Protein5.4 g11%
Carbohydrate8.2 g3%
of which net carbs (carbs minus fibre)8.2 g—
of which sugars8.6 g—
of which added sugars0.0 g0%
Fat5.6 g7%
of which saturated fat3.2 g16%
Fibre0.0 g0%
Sodium73.6 mg3%
Where the calories come from
Protein 21% · Carbohydrate 31% · Fat 48% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A78.7 µg RAE9%
Vitamin D2.2 µg11%
Vitamin E0.1 mg1%
Vitamin K0.5 µg0%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.3 mg23%
Niacin (B3)0.2 mg1%
Vitamin B60.1 mg6%
Folate (B9)8.6 µg2%
Vitamin B120.8 µg33%
Calcium192.6 mg15%
Iron0.1 mg1%
Magnesium17.1 mg4%
Phosphorus144.0 mg12%
Potassium226.8 mg5%
Zinc0.6 mg5%
Selenium6.3 µg11%
Iodine58.1 µg39%
Cholesterol17.1 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.

Top vitamins & minerals

% Daily Value per 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 39 %; Vitamin B12: 33 %; Riboflavin (B2): 23 %; Calcium: 15 %; Phosphorus: 12 %; Vitamin D: 11 %Iodine39 %Vitamin B1233 %Riboflavin (B2)23 %Calcium15 %Phosphorus12 %Vitamin D11 %
Health scoreHealth score 41 out of 100, rated Fair.41/ 100
Fair

Health score

41 / 100 · Fair

Formula: protective index 51 + NOVA 4 adjustment (-10) + 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
Energy58.0 kcal3%
Protein3.0 g6%
Carbohydrate4.6 g2%
of which net carbs (carbs minus fibre)4.6 g—
of which sugars4.8 g—
of which added sugars0.0 g0%
Fat3.1 g4%
of which saturated fat1.8 g9%
Fibre0.0 g0%
Sodium40.9 mg2%
Where the calories come from
Protein 21% · Carbohydrate 32% · Fat 48% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A43.7 µg RAE5%
Vitamin D1.2 µg6%
Vitamin E0.1 mg1%
Vitamin K0.3 µg0%
Riboflavin (B2)0.2 mg15%
Niacin (B3)0.1 mg1%
Folate (B9)4.8 µg1%
Vitamin B120.4 µg17%
Calcium107.0 mg8%
Magnesium9.5 mg2%
Phosphorus80.0 mg6%
Potassium126.0 mg3%
Zinc0.4 mg4%
Selenium3.5 µg6%
Iodine32.3 µg22%
Cholesterol9.5 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

Ingredients

  • Sữa/sữa chua — 171 g

How it is made

mix-cold, ferment · Prep 3 min

Lên men >10 phút (thường giờ–ngày) — đổi đạm, sinh acid, histamin/purin có thể tăng. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Đạm 4g, men sống
  • Calo 80

Watch out for

  • Đường 10g/180ml
  • NOVA 4

Healthier swaps

Portion sizes

  • Glass — 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.

104 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 24 min24 min
Running (steady run, 8 MET)≈ 11 min11 min
Cycling (moderate pace, 6 MET)≈ 14 min14 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 dedupe-v1 · Basis: estimated-serve

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