Casado

Rice & cereals · 400 g serving · 40 min total

Enjoy in moderation

Casado Costa Rica: đạm + xơ 8g, 480kcal — đĩa đầy.

Lời khuyên: Nửa cơm, nhiều salad–đậu, thịt nạc.

590 kcal per serving

Protein 38.0 g · Carbs 69.8 g · Fat 16.4 g · Fibre 5.4 g · Sugars 2.1 g · Sodium 73.7 mg

Where the calories come from

Protein37.99 g · 26%
Carbohydrate69.77 g · 48%
Fat16.4 g · 26%

Estimated, per 400 g serving.

Daily Value at a glance

Protein76 % % Daily Value

Fibre19 % % Daily Value

Sodium3 % % Daily Value

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

Nutrition — 400 g Estimated

Nutrient	Amount	% Daily Value
Energy	590.4 kcal	30%
Protein	38.0 g	76%
Carbohydrate	69.8 g	25%
of which net carbs (carbs minus fibre)	64.4 g	—
of which sugars	2.1 g	—
of which added sugars	0.0 g	0%
Fat	16.4 g	21%
of which saturated fat	4.0 g	20%
Fibre	5.4 g	19%
Sodium	73.6 mg	3%

Where the calories come from

Protein 26% · Carbohydrate 47% · Fat 25% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	49.2 µg RAE	5%
Vitamin C	12.0 mg	13%
Vitamin E	1.5 mg	10%
Vitamin K	38.1 µg	32%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.4 mg	31%
Niacin (B3)	6.2 mg	39%
Vitamin B6	0.7 mg	41%
Folate (B9)	93.6 µg	23%
Vitamin B12	1.9 µg	79%
Calcium	70.4 mg	5%
Iron	3.9 mg	22%
Magnesium	71.6 mg	17%
Phosphorus	352.8 mg	28%
Potassium	596.0 mg	13%
Zinc	6.2 mg	56%
Selenium	52.8 µg	96%
Copper	0.3 mg	33%
Manganese	1.1 mg	48%
Iodine	17.1 µg	11%
Cholesterol	172.8 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.

Top vitamins & minerals

% Daily Value per 400 g serving — estimated.

Good

Health score

70 / 100 · Good

Formula: protective index 75 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 70, 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: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	147.6 kcal	7%
Protein	9.5 g	19%
Carbohydrate	17.4 g	6%
of which net carbs (carbs minus fibre)	16.0 g	—
of which sugars	0.5 g	—
of which added sugars	0.0 g	0%
Fat	4.1 g	5%
of which saturated fat	1.0 g	5%
Fibre	1.4 g	5%
Sodium	18.4 mg	1%

Where the calories come from

Protein 26% · Carbohydrate 47% · Fat 25% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	12.3 µg RAE	1%
Vitamin C	3.0 mg	3%
Vitamin E	0.4 mg	3%
Vitamin K	9.5 µg	8%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.6 mg	10%
Vitamin B6	0.2 mg	12%
Folate (B9)	23.4 µg	6%
Vitamin B12	0.5 µg	21%
Calcium	17.6 mg	1%
Iron	1.0 mg	6%
Magnesium	17.9 mg	4%
Phosphorus	88.2 mg	7%
Potassium	149.0 mg	3%
Zinc	1.5 mg	14%
Selenium	13.2 µg	24%
Copper	0.1 mg	11%
Manganese	0.3 mg	13%
Iodine	4.3 µg	3%
Cholesterol	43.2 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

Ingredients

Cơm/nếp/cháo — 180 g
Thịt bò nạc — 88 g
Dầu/mỡ — 8 g
Đậu — 32 g
Chuối — 30 g
Bắp cải — 18 g
Trứng — 28 g
Cà chua — 16 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

Đạm 22g, xơ 8g
Rau–đậu đa dạng

Watch out for

480kcal
Natri 580mg

Healthier swaps

Portion sizes

Serving — 400 g
Serving — 200 g

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