Add to my diary
Salmon porridge
Good choiceTô cháo cá hồi ~240 kcal/350g: đạm 16g, omega-3, natri 640mg, GI cháo cao.
Lời khuyên: Nêm nhẹ. 1 tô. Không thêm quẩy.
285 kcal per serving
Where the calories come from
- Protein21.73 g · 31%
- Carbohydrate24.11 g · 35%
- Fat10.38 g · 34%
Estimated, per 350 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 350 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 284.9 kcal | 14% |
| Protein | 21.7 g | 43% |
| Carbohydrate | 24.1 g | 9% |
| of which net carbs (carbs minus fibre) | 23.5 g | — |
| of which sugars | 0.7 g | — |
| of which added sugars | 0.4 g | 1% |
| Fat | 10.4 g | 13% |
| of which saturated fat | 2.0 g | 10% |
| Fibre | 0.6 g | 2% |
| Sodium | 1,028.3 mg | 45% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 58.5 µg RAE | 7% |
| Vitamin C | 4.1 mg | 5% |
| Vitamin D | 10.1 µg | 51% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 12.5 µg | 10% |
| Thiamin (B1) | 0.3 mg | 25% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 8.3 mg | 52% |
| Vitamin B6 | 0.7 mg | 41% |
| Folate (B9) | 41.7 µg | 10% |
| Vitamin B12 | 2.9 µg | 121% |
| Calcium | 39.6 mg | 3% |
| Iron | 0.8 mg | 4% |
| Magnesium | 69.0 mg | 16% |
| Phosphorus | 319.9 mg | 26% |
| Potassium | 549.5 mg | 12% |
| Zinc | 1.2 mg | 11% |
| Selenium | 45.5 µg | 83% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.8 mg | 35% |
| Iodine | 2.1 µg | 1% |
| Cholesterol | 49.4 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 350 g serving — estimated.
Health score
60 / 100 · Good
Formula: protective index 60 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 60, 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 | 81.4 kcal | 4% |
| Protein | 6.2 g | 12% |
| Carbohydrate | 6.9 g | 3% |
| of which net carbs (carbs minus fibre) | 6.7 g | — |
| of which sugars | 0.2 g | — |
| of which added sugars | 0.1 g | 0% |
| Fat | 3.0 g | 4% |
| of which saturated fat | 0.6 g | 3% |
| Fibre | 0.2 g | 1% |
| Sodium | 293.8 mg | 13% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 16.7 µg RAE | 2% |
| Vitamin C | 1.2 mg | 1% |
| Vitamin D | 2.9 µg | 14% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 3.6 µg | 3% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 2.4 mg | 15% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 11.9 µg | 3% |
| Vitamin B12 | 0.8 µg | 33% |
| Calcium | 11.3 mg | 1% |
| Iron | 0.2 mg | 1% |
| Magnesium | 19.7 mg | 5% |
| Phosphorus | 91.4 mg | 7% |
| Potassium | 157.0 mg | 3% |
| Zinc | 0.3 mg | 3% |
| Selenium | 13.0 µg | 24% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
| Iodine | 0.6 µg | 0% |
| Cholesterol | 14.1 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
Allergens
Ingredients
- Cháo gạo — 158 g
- Nước dùng cá — 96 g
- Cá hồi — 77 g
- Nước mắm — 10 g
- Gừng — 4 g
- Hành lá — 6 g
How it is made
Nấu cháo 90–100°C, tinh bột hồ hóa, GI tăng.
Good to know
What is good
- Đạm 16g, omega-3
- Dễ tiêu, kcal 240
Watch out for
- Natri 640mg
- GI cháo cao
Healthier swaps
Portion sizes
- Serving — 80 g
- Small bowl — 175 g
- Bowl — 350 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
285 kcal per 350 g portion · at 70 kg
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 dedupe-v1 · Basis: estimated-serve
Similar dishes
Cobia porridgeSoups & broths236 kcalP 25g · C 27g · F 2gper 400 g servingEnjoy in moderation
Sea-bass porridgeSoups & broths236 kcalP 25g · C 27g · F 2gper 400 g servingEnjoy in moderation
Snakehead-fish rice porridgeSoups & broths236 kcalP 25g · C 27g · F 2gper 400 g servingEnjoy in moderation
Climbing-perch rice porridgeSoups & broths236 kcalP 25g · C 27g · F 2gper 400 g servingEnjoy in moderation
Snakehead porridge with pandanSoups & broths236 kcalP 25g · C 27g · F 2gper 400 g servingEnjoy in moderation
Shrimp-and-pork rice porridgeSoups & broths335 kcalP 26g · C 28g · F 12gper 400 g servingEnjoy in moderation