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Geoduck braise

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Geoduck braise

Also known as: Tu hài kho · Stews & curries · 150 g serving · 22 min total

Enjoy in moderation

Tu hài kho 150g ~148 kcal; natri 740mg.

Lời khuyên: Kho nhanh, ít nước mắm. Khác tu hài hấp và tu hài nướng.

192 kcal per serving

Protein 29.1 g · Carbs 12.3 g · Fat 2.2 g · Fibre 0.4 g · Sugars – g · Sodium 2,106.1 mg

Where the calories come from

Where the calories come fromCalories: 63% protein, 27% carbohydrate, 11% fat. 192 kcal total.192kcal / serving
  • Protein29.09 g · 63%
  • Carbohydrate12.3 g · 27%
  • Fat2.2 g · 11%

Estimated, per 150 g serving.

Daily Value at a glance

Protein58 % % Daily Value
Fibre1 % % Daily Value
Sodium92 % % Daily Value

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

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy191.7 kcal10%
Protein29.1 g58%
Carbohydrate12.3 g4%
of which net carbs (carbs minus fibre)11.9 g—
of which sugars0.0 g—
of which added sugars4.4 g9%
Fat2.2 g3%
of which saturated fat0.2 g1%
Fibre0.4 g1%
Sodium2,106.1 mg92%
Where the calories come from
Protein 61% · Carbohydrate 26% · Fat 10% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A189.0 µg RAE21%
Vitamin C25.7 mg29%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.5 mg38%
Niacin (B3)4.0 mg25%
Vitamin B60.2 mg12%
Folate (B9)37.3 µg9%
Vitamin B12109.1 µg4546%
Calcium119.0 mg9%
Iron3.3 mg18%
Magnesium40.3 mg10%
Phosphorus382.5 mg31%
Potassium753.0 mg16%
Zinc3.1 mg28%
Selenium72.2 µg131%
Copper0.8 mg89%
Manganese1.3 mg57%
Iodine2.1 µg1%
Cholesterol73.7 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 150 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin B12: 4546 %; Selenium: 131 %; Copper: 89 %; Manganese: 57 %; Riboflavin (B2): 38 %; Phosphorus: 31 %Vitamin B124546 %Selenium131 %Copper89 %Manganese57 %Riboflavin (B2)38 %Phosphorus31 %
Health scoreHealth score 42 out of 100, rated Fair.42/ 100
Fair

Health score

42 / 100 · Fair

Formula: protective index 47 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 42, 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
Energy127.8 kcal6%
Protein19.4 g39%
Carbohydrate8.2 g3%
of which net carbs (carbs minus fibre)8.0 g—
of which sugars0.0 g—
of which added sugars2.9 g6%
Fat1.5 g2%
of which saturated fat0.2 g1%
Fibre0.2 g1%
Sodium1,404.1 mg61%
Where the calories come from
Protein 61% · Carbohydrate 26% · Fat 11% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A126.0 µg RAE14%
Vitamin C17.1 mg19%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.3 mg23%
Niacin (B3)2.7 mg17%
Vitamin B60.2 mg12%
Folate (B9)24.9 µg6%
Vitamin B1272.7 µg3029%
Calcium79.3 mg6%
Iron2.2 mg12%
Magnesium26.9 mg6%
Phosphorus255.0 mg20%
Potassium502.0 mg11%
Zinc2.1 mg19%
Selenium48.1 µg87%
Copper0.5 mg56%
Manganese0.9 mg39%
Iodine1.4 µg1%
Cholesterol49.1 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.

Suitable for

  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar
  • High protein

Allergens

  • mollusk

Ingredients

  • Tu hài — 110 g
  • Nước mắm — 10 g
  • Tiêu — 1 g
  • Đường — 4 g
  • Tỏi — 5 g

How it is made

braise · Prep 10 min · Cook 12 min

Tu hài kho tiêu. Khác tu hài hấp và nướng mỡ hành.

Good to know

What is good

  • Đạm 22g

Watch out for

  • Natri

Healthier swaps

Portion sizes

  • Serving — 150 g

How long to burn this off

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

192 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 45 min45 min
Running (steady run, 8 MET)≈ 20 min20 min
Cycling (moderate pace, 6 MET)≈ 26 min26 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 2026-09-28 · Verified by rule-engine-v2 · Basis: estimated-serve

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