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Zhug

Sauces & fermented · 15 g serving · 30 min total

Good choice

1 thìa zhug 15g ~25 kcal, natri 120mg.

Lời khuyên: Chấm mỏng, falafel/rau.

26 kcal per serving

Protein 0.4 g · Carbs 1.2 g · Fat 2.3 g · Fibre 0.3 g · Sugars 0.3 g · Sodium 4.9 mg

Where the calories come from

Where the calories come fromCalories: 6% protein, 18% carbohydrate, 76% fat. 26 kcal total.26kcal / serving
  • Protein0.4 g · 6%
  • Carbohydrate1.22 g · 18%
  • Fat2.31 g · 76%

Estimated, per 15 g serving.

Daily Value at a glance

Protein1 % % Daily Value
Fibre1 % % Daily Value
Sodium0 % % Daily Value

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

Nutrition — 15 g Estimated

NutrientAmount% Daily Value
Energy25.7 kcal1%
Protein0.4 g1%
Carbohydrate1.2 g0%
of which net carbs (carbs minus fibre)0.9 g—
of which sugars0.3 g—
of which added sugars0.0 g0%
Fat2.3 g3%
of which saturated fat0.3 g2%
Fibre0.3 g1%
Sodium5.0 mg0%
Where the calories come from
Protein 6% · Carbohydrate 19% · Fat 81% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A26.0 µg RAE3%
Vitamin C7.3 mg8%
Vitamin E0.5 mg3%
Vitamin K23.8 µg20%
Niacin (B3)0.2 mg1%
Folate (B9)5.4 µg1%
Calcium13.4 mg1%
Iron0.7 mg4%
Magnesium5.4 mg1%
Phosphorus9.8 mg1%
Potassium64.6 mg1%
Zinc0.1 mg1%
Selenium0.2 µg0%
Manganese0.1 mg4%

% 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 15 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 20 %; Vitamin C: 8 %; Iron: 4 %; Manganese: 4 %; Vitamin A: 3 %; Vitamin E: 3 %Vitamin K20 %Vitamin C8 %Iron4 %Manganese4 %Vitamin A3 %Vitamin E3 %
Health scoreHealth score 83 out of 100, rated Excellent.83/ 100
Excellent

Health score

83 / 100 · Excellent

Formula: protective index 83 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 83, 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
Energy171.2 kcal9%
Protein2.7 g5%
Carbohydrate8.1 g3%
of which net carbs (carbs minus fibre)5.8 g—
of which sugars1.9 g—
of which added sugars0.0 g0%
Fat15.4 g20%
of which saturated fat2.0 g10%
Fibre2.3 g8%
Sodium33.0 mg1%
Where the calories come from
Protein 6% · Carbohydrate 19% · Fat 81% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A173.0 µg RAE19%
Vitamin C48.9 mg54%
Vitamin E3.5 mg23%
Vitamin K159.0 µg133%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.1 mg7%
Vitamin B60.3 mg18%
Folate (B9)36.3 µg9%
Calcium89.3 mg7%
Iron4.4 mg24%
Magnesium36.3 mg9%
Phosphorus65.1 mg5%
Potassium431.0 mg9%
Zinc0.6 mg5%
Selenium1.6 µg3%
Copper0.2 mg22%
Manganese0.5 mg22%

% 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

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Ngò — 7 g
  • Ớt — 3 g
  • Dầu ô liu — 2 g
  • Tỏi — 1 g
  • Hạt thì là — 1 g
  • Chanh — 1 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 25, xơ 0,5g
  • Béo 1,5g

Watch out for

  • Natri 120mg
  • Đường 0,5g

Healthier swaps

Portion sizes

  • Spoon — 5 g
  • Serving — 15 g

How long to burn this off

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

26 kcal per 15 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 6 min6 min
Running (steady run, 8 MET)≈ 3 min3 min
Cycling (moderate pace, 6 MET)≈ 3 min3 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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