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Tuna casserole

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Tuna casserole

Also known as: Casserole cá ngừ · Noodles & pasta · 250 g serving · 30 min total

Be careful

Casserole cá ngừ: 228 kcal/250g, natri 1230mg — mì cá ngừ nướng.

Lời khuyên: Ít muối, thêm rau, không sốt kem thêm.

228 kcal per serving

Protein 16.4 g · Carbs 19.3 g · Fat 9.7 g · Fibre 1.5 g · Sugars 0.5 g · Sodium 1,230.5 mg

Where the calories come from

Where the calories come fromCalories: 28% protein, 34% carbohydrate, 38% fat. 228 kcal total.228kcal / serving
  • Protein16.36 g · 28%
  • Carbohydrate19.29 g · 34%
  • Fat9.71 g · 38%

Estimated, per 250 g serving.

Daily Value at a glance

Protein33 % % Daily Value
Fibre5 % % Daily Value
Sodium54 % % Daily Value

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

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy228.3 kcal11%
Protein16.4 g33%
Carbohydrate19.3 g7%
of which net carbs (carbs minus fibre)17.8 g—
of which sugars0.5 g—
of which added sugars0.0 g0%
Fat9.7 g12%
of which saturated fat1.7 g9%
Fibre1.5 g5%
Sodium1,230.5 mg54%
Where the calories come from
Protein 29% · Carbohydrate 34% · Fat 38% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A99.8 µg RAE11%
Vitamin C26.8 mg30%
Vitamin E1.2 mg8%
Vitamin K340.0 µg283%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.2 mg15%
Niacin (B3)8.4 mg53%
Vitamin B60.3 mg18%
Folate (B9)131.0 µg33%
Vitamin B122.1 µg88%
Calcium48.8 mg4%
Iron3.2 mg18%
Magnesium44.0 mg10%
Phosphorus195.0 mg16%
Potassium375.0 mg8%
Zinc1.1 mg10%
Selenium56.5 µg103%
Copper0.2 mg22%
Manganese0.3 mg13%
Iodine60.0 µg40%
Cholesterol41.0 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.

Top vitamins & minerals

% Daily Value per 250 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 283 %; Selenium: 103 %; Vitamin B12: 88 %; Niacin (B3): 53 %; Iodine: 40 %; Folate (B9): 33 %Vitamin K283 %Selenium103 %Vitamin B1288 %Niacin (B3)53 %Iodine40 %Folate (B9)33 %
Health scoreHealth score 48 out of 100, rated Fair.48/ 100
Fair

Health score

48 / 100 · Fair

Formula: protective index 63 + NOVA 4 adjustment (-10) + overall level (caution → -5) = 48, 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: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy91.3 kcal5%
Protein6.5 g13%
Carbohydrate7.7 g3%
of which net carbs (carbs minus fibre)7.1 g—
of which sugars0.2 g—
of which added sugars0.0 g0%
Fat3.9 g5%
of which saturated fat0.7 g3%
Fibre0.6 g2%
Sodium492.2 mg21%
Where the calories come from
Protein 28% · Carbohydrate 34% · Fat 38% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A39.9 µg RAE4%
Vitamin C10.7 mg12%
Vitamin E0.5 mg3%
Vitamin K136.0 µg113%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)3.4 mg21%
Vitamin B60.1 mg6%
Folate (B9)52.4 µg13%
Vitamin B120.9 µg38%
Calcium19.5 mg2%
Iron1.3 mg7%
Magnesium17.6 mg4%
Phosphorus78.0 mg6%
Potassium150.0 mg3%
Zinc0.4 mg4%
Selenium22.6 µg41%
Copper0.1 mg11%
Manganese0.1 mg4%
Iodine24.0 µg16%
Cholesterol16.4 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.

Suitable for

  • Pescatarian
  • Halal
  • Gluten-free
  • Low sugar

Allergens

  • fish
  • milk

Ingredients

  • Mì trứng — 70 g
  • Nước dùng cá — 96 g
  • Mùi tây — 20 g
  • Muối — 2 g
  • Cá ngừ — 55 g
  • Dầu/mỡ — 7 g

How it is made

cook · Prep 15 min · Cook 15 min

NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Đạm 16g
  • Kcal vừa

Watch out for

  • Natri 1230mg
  • NOVA 4

Healthier swaps

Portion sizes

  • Serving — 250 g

How long to burn this off

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

228 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 53 min53 min
Running (steady run, 8 MET)≈ 23 min23 min
Cycling (moderate pace, 6 MET)≈ 31 min31 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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