Vietnamese rice porridge

Also known as: Cháo · Rice & cereals · 350 g serving · 45 min total

Enjoy in moderation

Cháo trắng loãng: GI cao, đạm thấp, muối 540mg nếu nêm.

Lời khuyên: Nêm nhẹ, thêm trứng/thịt nạc và rau nếu dùng bữa.

102 kcal per serving

Protein 2.1 g · Carbs 22.2 g · Fat 0.2 g · Fibre 0.3 g · Sugars 0.1 g · Sodium 399.6 mg

Where the calories come from

Protein2.11 g · 9%
Carbohydrate22.21 g · 90%
Fat0.22 g · 2%

Estimated, per 350 g serving.

Daily Value at a glance

Protein4 % % Daily Value

Fibre1 % % Daily Value

Sodium17 % % Daily Value

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

Nutrition — 350 g Estimated

Nutrient	Amount	% Daily Value
Energy	102.2 kcal	5%
Protein	2.1 g	4%
Carbohydrate	22.2 g	8%
of which net carbs (carbs minus fibre)	21.9 g	—
of which sugars	0.0 g	—
of which added sugars	0.0 g	0%
Fat	0.2 g	0%
of which saturated fat	0.1 g	1%
Fibre	0.3 g	1%
Sodium	399.7 mg	17%

Where the calories come from

Protein 8% · Carbohydrate 87% · Fat 2% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin E	0.1 mg	1%
Niacin (B3)	0.6 mg	4%
Vitamin B6	0.1 mg	6%
Folate (B9)	4.7 µg	1%
Calcium	21.7 mg	2%
Iron	0.3 mg	2%
Magnesium	20.8 mg	5%
Phosphorus	67.6 mg	5%
Potassium	55.3 mg	1%
Zinc	0.8 mg	7%
Selenium	11.8 µg	21%
Copper	0.1 mg	11%
Manganese	0.7 mg	30%
Iodine	30.0 µg	20%

% 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 350 g serving — estimated.

Low

Health score

38 / 100 · Low

Formula: protective index 43 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 38, 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

Nutrient	Amount	% Daily Value
Energy	29.2 kcal	1%
Protein	0.6 g	1%
Carbohydrate	6.3 g	2%
of which net carbs (carbs minus fibre)	6.2 g	—
of which sugars	0.0 g	—
of which added sugars	0.0 g	0%
Fat	0.1 g	0%
of which saturated fat	0.0 g	0%
Fibre	0.1 g	0%
Sodium	114.2 mg	5%

Where the calories come from

Protein 8% · Carbohydrate 86% · Fat 3% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Niacin (B3)	0.2 mg	1%
Folate (B9)	1.4 µg	0%
Calcium	6.2 mg	0%
Iron	0.1 mg	1%
Magnesium	5.9 mg	1%
Phosphorus	19.3 mg	2%
Potassium	15.8 mg	0%
Zinc	0.2 mg	2%
Selenium	3.4 µg	6%
Manganese	0.2 mg	9%
Iodine	8.6 µg	6%

% 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

Cháo gạo — 158 g
Nước — 192 g
Muối — 1 g

How it is made

simmer · Prep 10 min · Cook 35 min

Nấu cháo 90–100°C, tinh bột hồ hóa, GI tăng.

Good to know

What is good

Dễ tiêu, mềm
Kcal 180

Watch out for

GI cao, xơ 0.8g
Natri 540mg nếu nêm

Healthier swaps

Portion sizes

Serving — 80 g
Small bowl — 175 g
Bowl — 350 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