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Balut

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Balut

Also known as: Trứng vịt lộn · Meat, poultry & eggs · 80 g serving · 30 min total

Enjoy in moderation

1 trứng vịt lộn ~185 kcal/80g: đạm 14g, giàu sắt nhưng purin cao — thận và gout cần chừng.

Lời khuyên: Ăn 1 quả, bớt muối tiêu và rau răm nếu huyết áp; uống nước lọc, không ăn thêm lòng.

144 kcal per serving

Protein 10.1 g · Carbs 1.2 g · Fat 10.7 g · Fibre 0.0 g · Sugars 0.8 g · Sodium 301.7 mg

Where the calories come from

Where the calories come fromCalories: 28% protein, 3% carbohydrate, 68% fat. 144 kcal total.144kcal / serving
  • Protein10.05 g · 28%
  • Carbohydrate1.21 g · 3%
  • Fat10.71 g · 68%

Estimated, per 80 g serving.

Daily Value at a glance

Protein20 % % Daily Value
Fibre0 % % Daily Value
Sodium13 % % Daily Value

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

Nutrition — 80 g Estimated

NutrientAmount% Daily Value
Energy144.4 kcal7%
Protein10.1 g20%
Carbohydrate1.2 g0%
of which net carbs (carbs minus fibre)1.2 g—
of which sugars0.8 g—
of which added sugars0.1 g0%
Fat10.7 g14%
of which saturated fat2.9 g14%
Fibre0.0 g0%
Sodium301.7 mg13%
Where the calories come from
Protein 28% · Carbohydrate 3% · Fat 67% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A151.2 µg RAE17%
Vitamin D1.3 µg7%
Vitamin E1.0 mg7%
Vitamin K0.3 µg0%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.3 mg23%
Niacin (B3)0.2 mg1%
Vitamin B60.2 mg12%
Folate (B9)63.3 µg16%
Vitamin B124.2 µg175%
Calcium50.7 mg4%
Iron3.0 mg17%
Magnesium17.4 mg4%
Phosphorus171.2 mg14%
Potassium179.2 mg4%
Zinc1.1 mg10%
Selenium28.5 µg52%
Iodine0.5 µg0%
Cholesterol686.4 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 80 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin B12: 175 %; Selenium: 52 %; Riboflavin (B2): 23 %; Vitamin A: 17 %; Iron: 17 %; Folate (B9): 16 %Vitamin B12175 %Selenium52 %Riboflavin (B2)23 %Vitamin A17 %Iron17 %Folate (B9)16 %
Health scoreHealth score 65 out of 100, rated Good.65/ 100
Good

Health score

65 / 100 · Good

Formula: protective index 60 + NOVA 1 adjustment (+5) + overall level (watch → +0) = 65, 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
Energy180.5 kcal9%
Protein12.6 g25%
Carbohydrate1.5 g1%
of which net carbs (carbs minus fibre)1.5 g—
of which sugars1.0 g—
of which added sugars0.1 g0%
Fat13.4 g17%
of which saturated fat3.6 g18%
Fibre0.0 g0%
Sodium377.1 mg16%
Where the calories come from
Protein 28% · Carbohydrate 3% · Fat 67% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A189.0 µg RAE21%
Vitamin D1.7 µg9%
Vitamin E1.3 mg9%
Vitamin K0.4 µg0%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.4 mg31%
Niacin (B3)0.3 mg2%
Vitamin B60.3 mg18%
Folate (B9)79.1 µg20%
Vitamin B125.3 µg221%
Calcium63.4 mg5%
Iron3.8 mg21%
Magnesium21.7 mg5%
Phosphorus214.0 mg17%
Potassium224.0 mg5%
Zinc1.4 mg13%
Selenium35.6 µg65%
Copper0.1 mg11%
Iodine0.6 µg0%
Cholesterol858.0 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

  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar
  • Keto

Allergens

  • egg

Ingredients

  • Trứng vịt lộn — 78 g
  • Nước mắm — 2 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Đạm 14g gói gọn một bữa phụ
  • Sắt 2.8mg, folate cao cho phụ nữ

Watch out for

  • Purin cao — người gout hạn chế
  • Lòng đỏ + da mỡ, mỡ bão hòa 4.2g

Healthier swaps

Portion sizes

  • Serving — 80 g

How long to burn this off

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

144 kcal per 80 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 34 min34 min
Running (steady run, 8 MET)≈ 15 min15 min
Cycling (moderate pace, 6 MET)≈ 20 min20 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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