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South African vetkoek

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South African vetkoek

Also known as: Vetkoek · Fried & street food · 130 g serving · 32 min total

Enjoy in moderation

Vetkoek: 486 kcal/130g — bánh chiên nhân bò, natri chỉ 16mg.

Lời khuyên: Ít dầu chiên, thêm rau, một cái.

486 kcal per serving

Protein 18.9 g · Carbs 59.5 g · Fat 18.3 g · Fibre 2.1 g · Sugars 0.2 g · Sodium 15.8 mg

Where the calories come from

Where the calories come fromCalories: 16% protein, 50% carbohydrate, 34% fat. 486 kcal total.486kcal / serving
  • Protein18.91 g · 16%
  • Carbohydrate59.51 g · 50%
  • Fat18.29 g · 34%

Estimated, per 130 g serving.

Daily Value at a glance

Protein38 % % Daily Value
Fibre8 % % Daily Value
Sodium1 % % Daily Value

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

Nutrition — 130 g Estimated

NutrientAmount% Daily Value
Energy485.6 kcal24%
Protein18.9 g38%
Carbohydrate59.5 g22%
of which net carbs (carbs minus fibre)57.4 g—
of which sugars0.2 g—
of which added sugars0.2 g0%
Fat18.3 g23%
of which saturated fat3.2 g16%
Fibre2.1 g8%
Sodium15.7 mg1%
Where the calories come from
Protein 16% · Carbohydrate 49% · Fat 34% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin E1.5 mg10%
Vitamin K29.4 µg25%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)3.1 mg19%
Vitamin B60.2 mg12%
Folate (B9)23.9 µg6%
Vitamin B120.6 µg25%
Calcium13.9 mg1%
Iron1.9 mg11%
Magnesium24.4 mg6%
Phosphorus152.1 mg12%
Potassium171.6 mg4%
Zinc2.4 mg22%
Selenium38.7 µg70%
Copper0.1 mg11%
Manganese0.5 mg22%
Cholesterol28.3 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 130 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 70 %; Vitamin K: 25 %; Vitamin B12: 25 %; Zinc: 22 %; Manganese: 22 %; Niacin (B3): 19 %Selenium70 %Vitamin K25 %Vitamin B1225 %Zinc22 %Manganese22 %Niacin (B3)19 %
Health scoreHealth score 55 out of 100, rated Fair.55/ 100
Fair

Health score

55 / 100 · Fair

Formula: protective index 65 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 55, 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
Energy373.5 kcal19%
Protein14.5 g29%
Carbohydrate45.8 g17%
of which net carbs (carbs minus fibre)44.2 g—
of which sugars0.2 g—
of which added sugars0.2 g0%
Fat14.1 g18%
of which saturated fat2.5 g13%
Fibre1.6 g6%
Sodium12.1 mg1%
Where the calories come from
Protein 16% · Carbohydrate 49% · Fat 34% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin E1.1 mg7%
Vitamin K22.6 µg19%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.4 mg15%
Vitamin B60.1 mg6%
Folate (B9)18.4 µg5%
Vitamin B120.5 µg21%
Calcium10.7 mg1%
Iron1.4 mg8%
Magnesium18.8 mg4%
Phosphorus117.0 mg9%
Potassium132.0 mg3%
Zinc1.9 mg17%
Selenium29.8 µg54%
Copper0.1 mg11%
Manganese0.4 mg17%
Cholesterol21.8 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
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • gluten

Ingredients

  • Bột mì — 78 g
  • Thịt bò nạc — 36 g
  • Dầu chiên — 16 g

How it is made

stir-fry · Prep 20 min · Cook 12 min

Xào/áp chảo 180–220°C. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Natri thấp 16mg
  • Đạm 19g

Watch out for

  • Béo 18g
  • GI cao, NOVA 4

Healthier swaps

Portion sizes

  • Piece — 130 g

How long to burn this off

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

486 kcal per 130 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 53 min113 min
Running (steady run, 8 MET)≈ 50 min50 min
Cycling (moderate pace, 6 MET)≈ 1 h 6 min66 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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