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PortionOr type the gramsMeal

Pumpkin porridge

Also known as: Cháo bí đỏ · Rice & cereals · 280 g serving · 40 min total

Good choice

Cháo bí đỏ 280g ~148 kcal; bột 32g.

Lời khuyên: Cháo mềm. Khác canh bí đỏ và chè bí đỏ.

62 kcal per serving

Protein 1.5 g · Carbs 13.8 g · Fat 0.2 g · Fibre 1.0 g · Sugars 1.7 g · Sodium 318.1 mg

Where the calories come from

Protein1.52 g · 10%
Carbohydrate13.79 g · 88%
Fat0.15 g · 2%

Estimated, per 280 g serving.

Daily Value at a glance

Protein3 % % Daily Value

Fibre4 % % Daily Value

Sodium14 % % Daily Value

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

Nutrition — 280 g Estimated

Nutrient	Amount	% Daily Value
Energy	61.6 kcal	3%
Protein	1.5 g	3%
Carbohydrate	13.8 g	5%
of which net carbs (carbs minus fibre)	12.8 g	—
of which sugars	1.7 g	—
of which added sugars	0.0 g	0%
Fat	0.2 g	0%
of which saturated fat	0.1 g	1%
Fibre	1.0 g	4%
Sodium	318.1 mg	14%

Where the calories come from

Protein 10% · Carbohydrate 90% · Fat 3% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	229.9 µg RAE	26%
Vitamin C	3.8 mg	4%
Vitamin E	0.7 mg	5%
Vitamin K	0.6 µg	1%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.1 mg	6%
Folate (B9)	8.3 µg	2%
Calcium	20.6 mg	2%
Iron	0.5 mg	3%
Magnesium	13.0 mg	3%
Phosphorus	38.9 mg	3%
Potassium	196.0 mg	4%
Zinc	0.4 mg	4%
Selenium	2.8 µg	5%
Copper	0.1 mg	11%
Manganese	0.2 mg	9%
Iodine	24.0 µg	16%

% 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 280 g serving — estimated.

Good

Health score

64 / 100 · Good

Formula: protective index 54 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 64, 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	22.0 kcal	1%
Protein	0.5 g	1%
Carbohydrate	4.9 g	2%
of which net carbs (carbs minus fibre)	4.5 g	—
of which sugars	0.6 g	—
of which added sugars	0.0 g	0%
Fat	0.1 g	0%
of which saturated fat	0.0 g	0%
Fibre	0.4 g	1%
Sodium	113.6 mg	5%

Where the calories come from

Protein 9% · Carbohydrate 89% · Fat 4% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	82.1 µg RAE	9%
Vitamin C	1.3 mg	1%
Vitamin E	0.2 mg	1%
Vitamin K	0.2 µg	0%
Niacin (B3)	0.2 mg	1%
Folate (B9)	3.0 µg	1%
Calcium	7.4 mg	1%
Iron	0.2 mg	1%
Magnesium	4.6 mg	1%
Phosphorus	13.9 mg	1%
Potassium	70.0 mg	1%
Zinc	0.1 mg	1%
Selenium	1.0 µg	2%
Manganese	0.1 mg	4%
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

Gạo — 35 g
Bí đỏ — 80 g
Muối — 1 g
Nước — 164 g

How it is made

simmer · Prep 10 min · Cook 30 min

Cháo bí đỏ nhuyễn. Khác canh bí đỏ và chè bí đỏ.

Good to know

What is good

Có chất xơ
Ít natri

Watch out for

Bột 32g

Healthier swaps

Portion sizes

Serving — 80 g
Small bowl — 140 g
Bowl — 280 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

62 kcal per 280 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 14 min14 min

Running (steady run, 8 MET)≈ 6 min6 min

Cycling (moderate pace, 6 MET)≈ 8 min8 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 2026-09-26 · Verified by rule-engine-v2 · Basis: estimated-serve

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