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Tamales

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Tamales

Dumplings & wrapped · 200 g serving · 35 min total

Enjoy in moderation

2 tamales 200g ~360 kcal, xơ 4g, natri 620mg.

Lời khuyên: 1 cái, salsa.

563 kcal per serving

Protein 21.8 g · Carbs 81.8 g · Fat 17.3 g · Fibre 7.8 g · Sugars – g · Sodium 698.7 mg

Where the calories come from

Where the calories come fromCalories: 15% protein, 57% carbohydrate, 27% fat. 563 kcal total.563kcal / serving
  • Protein21.8 g · 15%
  • Carbohydrate81.82 g · 57%
  • Fat17.26 g · 27%

Estimated, per 200 g serving.

Daily Value at a glance

Protein44 % % Daily Value
Fibre28 % % Daily Value
Sodium30 % % Daily Value

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

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy562.6 kcal28%
Protein21.8 g44%
Carbohydrate81.8 g30%
of which net carbs (carbs minus fibre)74.0 g—
of which sugars0.0 g—
of which added sugars0.7 g1%
Fat17.3 g22%
of which saturated fat5.5 g28%
Fibre7.8 g28%
Sodium698.6 mg30%
Where the calories come from
Protein 15% · Carbohydrate 58% · Fat 28% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A12.8 µg RAE1%
Vitamin C0.3 mg0%
Vitamin D0.8 µg4%
Vitamin E0.6 mg4%
Vitamin K0.3 µg0%
Thiamin (B1)0.7 mg58%
Riboflavin (B2)0.4 mg31%
Niacin (B3)6.1 mg38%
Vitamin B60.5 mg29%
Folate (B9)29.4 µg7%
Vitamin B120.4 µg17%
Calcium21.4 mg2%
Iron4.4 mg24%
Magnesium146.0 mg35%
Phosphorus376.0 mg30%
Potassium490.0 mg10%
Zinc4.0 mg36%
Selenium35.2 µg64%
Copper0.3 mg33%
Manganese0.5 mg22%
Iodine48.0 µg32%
Cholesterol50.4 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 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 64 %; Thiamin (B1): 58 %; Niacin (B3): 38 %; Zinc: 36 %; Magnesium: 35 %; Copper: 33 %Selenium64 %Thiamin (B1)58 %Niacin (B3)38 %Zinc36 %Magnesium35 %Copper33 %
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
Energy281.3 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%
Sodium349.3 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%
Calcium10.7 mg1%
Iron2.2 mg12%
Magnesium73.0 mg17%
Phosphorus188.0 mg15%
Potassium245.0 mg5%
Zinc2.0 mg18%
Selenium17.6 µg32%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine24.0 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 — 106 g
  • Nước — 36 g
  • Thịt heo — 56 g
  • Muối — 2 g

How it is made

steam · Prep 20 min · Cook 15 min

Hấp 100°C.

Good to know

What is good

  • Đạm 12g, xơ 4g
  • Calo 360

Watch out for

  • Natri 620mg
  • Bão hòa 5g

Healthier swaps

Portion sizes

  • Piece — 200 g

How long to burn this off

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

563 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 11 min131 min
Running (steady run, 8 MET)≈ 57 min57 min
Cycling (moderate pace, 6 MET)≈ 1 h 17 min77 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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