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PortionOr type the gramsMeal

Tzatziki

Sauces & fermented · 50 g serving · 30 min total

Good choice

Chén tzatziki 50g ~50 kcal, đạm 3g, natri 180mg.

Lời khuyên: Xin ít muối, dưa chuột nhiều.

52 kcal per serving

Protein 1.4 g · Carbs 2.7 g · Fat 4.1 g · Fibre 0.1 g · Sugars 1.8 g · Sodium 16.9 mg

Where the calories come from

Protein1.41 g · 11%
Carbohydrate2.69 g · 20%
Fat4.13 g · 69%

Estimated, per 50 g serving.

Daily Value at a glance

Protein3 % % Daily Value

Fibre0 % % Daily Value

Sodium1 % % Daily Value

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

Nutrition — 50 g Estimated

Nutrient	Amount	% Daily Value
Energy	52.1 kcal	3%
Protein	1.4 g	3%
Carbohydrate	2.7 g	1%
of which net carbs (carbs minus fibre)	2.6 g	—
of which sugars	1.8 g	—
of which added sugars	0.0 g	0%
Fat	4.1 g	5%
of which saturated fat	1.1 g	6%
Fibre	0.1 g	0%
Sodium	16.9 mg	1%

Where the calories come from

Protein 11% · Carbohydrate 21% · Fat 71% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	15.3 µg RAE	2%
Vitamin C	2.4 mg	3%
Vitamin E	0.5 mg	3%
Vitamin K	3.6 µg	3%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.1 mg	1%
Folate (B9)	5.4 µg	1%
Vitamin B12	0.1 µg	4%
Calcium	48.9 mg	4%
Iron	0.2 mg	1%
Magnesium	6.7 mg	2%
Phosphorus	38.3 mg	3%
Potassium	85.5 mg	2%
Zinc	0.3 mg	3%
Selenium	1.1 µg	2%
Manganese	0.1 mg	4%
Iodine	10.7 µg	7%
Cholesterol	4.4 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 50 g serving — estimated.

Fair

Health score

49 / 100 · Fair

Formula: protective index 49 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 49, 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

Nutrient	Amount	% Daily Value
Energy	104.2 kcal	5%
Protein	2.8 g	6%
Carbohydrate	5.4 g	2%
of which net carbs (carbs minus fibre)	5.1 g	—
of which sugars	3.5 g	—
of which added sugars	0.0 g	0%
Fat	8.3 g	11%
of which saturated fat	2.3 g	12%
Fibre	0.3 g	1%
Sodium	33.8 mg	1%

Where the calories come from

Protein 11% · Carbohydrate 21% · Fat 72% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	30.6 µg RAE	3%
Vitamin C	4.7 mg	5%
Vitamin D	0.1 µg	1%
Vitamin E	0.9 mg	6%
Vitamin K	7.1 µg	6%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.1 mg	1%
Vitamin B6	0.1 mg	6%
Folate (B9)	10.7 µg	3%
Vitamin B12	0.2 µg	8%
Calcium	97.8 mg	8%
Iron	0.4 mg	2%
Magnesium	13.3 mg	3%
Phosphorus	76.6 mg	6%
Potassium	171.0 mg	4%
Zinc	0.5 mg	5%
Selenium	2.1 µg	4%
Manganese	0.1 mg	4%
Iodine	21.4 µg	14%
Cholesterol	8.7 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.

Suitable for

Allergens

Ingredients

Sữa chua — 34 g
Dưa leo — 10 g
Tỏi — 2 g
Dầu ô liu — 3 g
Thì là — 2 g

How it is made

cook, ferment · Prep 15 min · Cook 15 min

Lên men >10 phút (thường giờ–ngày) — đổi đạm, sinh acid, histamin/purin có thể tăng.

Good to know

What is good

Calo 50, đạm 3g
Béo 3g vừa

Watch out for

Natri 180mg
Xơ 0,3g

Healthier swaps

Portion sizes

Spoon — 5 g
Spoon — 15 g
Serving — 50 g

How long to burn this off

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

Portion

52 kcal per 50 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 12 min12 min

Running (steady run, 8 MET)≈ 5 min5 min

Cycling (moderate pace, 6 MET)≈ 7 min7 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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