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Grouper porridge
Good choiceCháo cá mú 300g ~198 kcal; đạm 18g.
Lời khuyên: Cháo loãng. Không phải cá nướng.
161 kcal per serving
Where the calories come from
- Protein21 g · 55%
- Carbohydrate13.35 g · 35%
- Fat1.8 g · 11%
Estimated, per 300 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 300 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 160.5 kcal | 8% |
| Protein | 21.0 g | 42% |
| Carbohydrate | 13.4 g | 5% |
| of which net carbs (carbs minus fibre) | 13.0 g | — |
| of which sugars | 0.6 g | — |
| of which added sugars | 0.2 g | 0% |
| Fat | 1.8 g | 2% |
| of which saturated fat | 0.4 g | 2% |
| Fibre | 0.4 g | 1% |
| Sodium | 875.4 mg | 38% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 16.5 µg RAE | 2% |
| Vitamin C | 2.2 mg | 2% |
| Vitamin D | 0.8 µg | 4% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 12.5 µg | 10% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 4.2 mg | 26% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 17.6 µg | 4% |
| Vitamin B12 | 2.0 µg | 83% |
| Calcium | 26.6 mg | 2% |
| Iron | 0.6 mg | 3% |
| Magnesium | 59.7 mg | 14% |
| Phosphorus | 215.1 mg | 17% |
| Potassium | 486.0 mg | 10% |
| Zinc | 0.8 mg | 7% |
| Selenium | 31.8 µg | 58% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.3 mg | 13% |
| Iodine | 1.3 µg | 1% |
| Cholesterol | 40.2 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.
Top vitamins & minerals
% Daily Value per 300 g serving — estimated.
Health score
66 / 100 · Good
Formula: protective index 56 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 66, 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 | 53.5 kcal | 3% |
| Protein | 7.0 g | 14% |
| Carbohydrate | 4.5 g | 2% |
| of which net carbs (carbs minus fibre) | 4.4 g | — |
| of which sugars | 0.2 g | — |
| of which added sugars | 0.1 g | 0% |
| Fat | 0.6 g | 1% |
| of which saturated fat | 0.1 g | 1% |
| Fibre | 0.1 g | 0% |
| Sodium | 291.8 mg | 13% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 5.5 µg RAE | 1% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin D | 0.3 µg | 2% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 4.2 µg | 4% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 1.4 mg | 9% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 5.9 µg | 1% |
| Vitamin B12 | 0.7 µg | 29% |
| Calcium | 8.9 mg | 1% |
| Iron | 0.2 mg | 1% |
| Magnesium | 19.9 mg | 5% |
| Phosphorus | 71.7 mg | 6% |
| Potassium | 162.0 mg | 3% |
| Zinc | 0.3 mg | 3% |
| Selenium | 10.6 µg | 19% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.1 mg | 4% |
| Iodine | 0.4 µg | 0% |
| Cholesterol | 13.4 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.
Suitable for
Allergens
Ingredients
- Gạo tẻ — 40 g
- Nước dùng cá — 174 g
- Cá mú — 70 g
- Nước mắm — 6 g
- Gừng — 4 g
- Hành lá — 6 g
How it is made
Cháo cá mú nấu loãng. Khác cá mú hấp và cá mú nướng.
Good to know
What is good
- Đạm cá
- Dễ ăn
Watch out for
- Natri 420mg
Healthier swaps
Portion sizes
- Serving — 80 g
- Small bowl — 150 g
- Bowl — 300 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
161 kcal per 300 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 2026-09-28 · Verified by rule-engine-v2 · Basis: estimated-serve
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