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Tamale

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Tamale

Dumplings & wrapped · 140 g serving · 35 min total

Enjoy in moderation

Cái tamale ~280 kcal/140g: masa 32g carb, mỡ 14g béo, natri 620mg.

Lời khuyên: 1 cái. Salsa rau nhiều. Không ăn 3 cái.

394 kcal per serving

Protein 15.3 g · Carbs 57.3 g · Fat 12.1 g · Fibre 5.4 g · Sugars – g · Sodium 481.3 mg

Where the calories come from

Where the calories come fromCalories: 15% protein, 57% carbohydrate, 27% fat. 394 kcal total.394kcal / serving
  • Protein15.26 g · 15%
  • Carbohydrate57.29 g · 57%
  • Fat12.08 g · 27%

Estimated, per 140 g serving.

Daily Value at a glance

Protein31 % % Daily Value
Fibre19 % % Daily Value
Sodium21 % % Daily Value

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

Nutrition — 140 g Estimated

NutrientAmount% Daily Value
Energy394.0 kcal20%
Protein15.3 g31%
Carbohydrate57.3 g21%
of which net carbs (carbs minus fibre)51.9 g—
of which sugars0.0 g—
of which added sugars0.5 g1%
Fat12.1 g16%
of which saturated fat3.8 g19%
Fibre5.4 g19%
Sodium481.3 mg21%
Where the calories come from
Protein 16% · Carbohydrate 58% · Fat 28% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A9.0 µg RAE1%
Vitamin C0.2 mg0%
Vitamin D0.6 µg3%
Vitamin E0.4 mg3%
Vitamin K0.2 µg0%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.3 mg23%
Niacin (B3)4.3 mg27%
Vitamin B60.3 mg18%
Folate (B9)20.6 µg5%
Vitamin B120.3 µg13%
Calcium14.8 mg1%
Iron3.1 mg17%
Magnesium102.1 mg24%
Phosphorus263.2 mg21%
Potassium343.0 mg7%
Zinc2.8 mg25%
Selenium24.6 µg45%
Copper0.2 mg22%
Manganese0.4 mg17%
Iodine33.0 µg22%
Cholesterol35.3 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 140 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 45 %; Thiamin (B1): 42 %; Niacin (B3): 27 %; Zinc: 25 %; Magnesium: 24 %; Riboflavin (B2): 23 %Selenium45 %Thiamin (B1)42 %Niacin (B3)27 %Zinc25 %Magnesium24 %Riboflavin (B2)23 %
Health scoreHealth score 76 out of 100, rated Good.76/ 100
Good

Health score

76 / 100 · Good

Formula: protective index 81 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 76, 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

NutrientAmount% Daily Value
Energy281.4 kcal14%
Protein10.9 g22%
Carbohydrate40.9 g15%
of which net carbs (carbs minus fibre)37.0 g—
of which sugars0.0 g—
of which added sugars0.3 g1%
Fat8.6 g11%
of which saturated fat2.7 g14%
Fibre3.9 g14%
Sodium343.8 mg15%
Where the calories come from
Protein 15% · Carbohydrate 58% · Fat 28% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A6.4 µg RAE1%
Vitamin C0.1 mg0%
Vitamin D0.4 µg2%
Vitamin E0.3 mg2%
Vitamin K0.2 µg0%
Thiamin (B1)0.4 mg33%
Riboflavin (B2)0.2 mg15%
Niacin (B3)3.1 mg19%
Vitamin B60.2 mg12%
Folate (B9)14.7 µg4%
Vitamin B120.2 µg8%
Calcium10.6 mg1%
Iron2.2 mg12%
Magnesium72.9 mg17%
Phosphorus188.0 mg15%
Potassium245.0 mg5%
Zinc2.0 mg18%
Selenium17.6 µg32%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine23.6 µg16%
Cholesterol25.2 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

  • Dairy-free
  • Low sugar

Allergens

  • gluten

Ingredients

  • Bột ngô — 75 g
  • Nước — 25 g
  • Thịt heo — 39 g
  • Muối — 1 g

How it is made

steam · Prep 20 min · Cook 15 min

Hấp 100°C.

Good to know

What is good

  • Đạm 8g, xơ 3g
  • Hấp, khẩu phần cái

Watch out for

  • Mỡ masa 14g béo
  • Natri 620mg

Healthier swaps

Portion sizes

  • Piece — 140 g

How long to burn this off

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

394 kcal per 140 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 32 min92 min
Running (steady run, 8 MET)≈ 40 min40 min
Cycling (moderate pace, 6 MET)≈ 54 min54 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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