Tlacoyo

Fried & street food · 150 g serving · 23 min total

Enjoy in moderation

Tlacoyo 150g ~280 kcal; bánh masa đậu.

Lời khuyên: Nhiều bột. Không phải sope.

430 kcal per serving

Protein 14.1 g · Carbs 75.0 g · Fat 9.4 g · Fibre 9.8 g · Sugars 1.2 g · Sodium 146.3 mg

Where the calories come from

Protein14.05 g · 13%
Carbohydrate74.97 g · 68%
Fat9.36 g · 19%

Estimated, per 150 g serving.

Daily Value at a glance

Protein28 % % Daily Value

Fibre35 % % Daily Value

Sodium6 % % Daily Value

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

Nutrition — 150 g Estimated

Nutrient	Amount	% Daily Value
Energy	430.4 kcal	22%
Protein	14.1 g	28%
Carbohydrate	75.0 g	27%
of which net carbs (carbs minus fibre)	65.2 g	—
of which sugars	1.2 g	—
of which added sugars	0.8 g	2%
Fat	9.4 g	12%
of which saturated fat	4.0 g	20%
Fibre	9.8 g	35%
Sodium	146.3 mg	6%

Where the calories come from

Protein 13% · Carbohydrate 70% · Fat 20% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	60.9 µg RAE	7%
Vitamin C	1.9 mg	2%
Vitamin D	0.2 µg	1%
Vitamin E	0.6 mg	4%
Vitamin K	1.7 µg	1%
Thiamin (B1)	0.4 mg	33%
Riboflavin (B2)	0.3 mg	23%
Niacin (B3)	3.4 mg	21%
Vitamin B6	0.3 mg	18%
Folate (B9)	73.2 µg	18%
Vitamin B12	0.2 µg	8%
Calcium	157.5 mg	12%
Iron	3.8 mg	21%
Magnesium	131.0 mg	31%
Phosphorus	337.5 mg	27%
Potassium	414.0 mg	9%
Zinc	2.6 mg	24%
Selenium	19.2 µg	35%
Copper	0.2 mg	22%
Manganese	0.6 mg	26%
Iodine	8.3 µg	6%

% 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 150 g serving — estimated.

Good

Health score

73 / 100 · Good

Formula: protective index 78 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 73, 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	286.9 kcal	14%
Protein	9.4 g	19%
Carbohydrate	50.0 g	18%
of which net carbs (carbs minus fibre)	43.5 g	—
of which sugars	0.8 g	—
of which added sugars	0.5 g	1%
Fat	6.2 g	8%
of which saturated fat	2.6 g	13%
Fibre	6.5 g	23%
Sodium	97.5 mg	4%

Where the calories come from

Protein 13% · Carbohydrate 70% · Fat 19% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	40.6 µg RAE	5%
Vitamin C	1.3 mg	1%
Vitamin D	0.1 µg	1%
Vitamin E	0.4 mg	3%
Vitamin K	1.1 µg	1%
Thiamin (B1)	0.3 mg	25%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	2.3 mg	14%
Vitamin B6	0.2 mg	12%
Folate (B9)	48.8 µg	12%
Vitamin B12	0.1 µg	4%
Calcium	105.0 mg	8%
Iron	2.5 mg	14%
Magnesium	87.3 mg	21%
Phosphorus	225.0 mg	18%
Potassium	276.0 mg	6%
Zinc	1.7 mg	15%
Selenium	12.8 µg	23%
Copper	0.2 mg	22%
Manganese	0.4 mg	17%
Iodine	5.5 µg	4%

% 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

Allergens

Ingredients

Bột ngô — 85 g
Đậu — 32 g
Phô mai — 18 g
Salsa — 10 g
Hành — 5 g

How it is made

pan-fry · Prep 15 min · Cook 8 min

Bánh masa hình thoi nhồi đậu, áp chảo.

Good to know

What is good

Chất xơ 5g
Ít natri

Watch out for

Carb 40g

Healthier swaps

Portion sizes

Piece — 150 g

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve