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Climbing-perch rice porridge

Also known as: Cháo cá rô · Soups & broths · 400 g serving · 45 min total

Enjoy in moderation

Tô cháo cá rô ~240 kcal/400g: đạm 16g, cháo GI cao, natri 720mg.

Lời khuyên: Nêm nhẹ. 1 tô nhỏ tối. Không thêm quẩy.

236 kcal per serving

Protein 25.4 g · Carbs 27.3 g · Fat 1.7 g · Fibre 0.6 g · Sugars 0.7 g · Sodium 1,083.6 mg

Where the calories come from

Protein25.4 g · 45%
Carbohydrate27.34 g · 48%
Fat1.72 g · 7%

Estimated, per 400 g serving.

Daily Value at a glance

Protein51 % % Daily Value

Fibre2 % % Daily Value

Sodium47 % % 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	236.0 kcal	12%
Protein	25.4 g	51%
Carbohydrate	27.4 g	10%
of which net carbs (carbs minus fibre)	26.8 g	—
of which sugars	0.7 g	—
of which added sugars	0.4 g	1%
Fat	1.7 g	2%
of which saturated fat	0.4 g	2%
Fibre	0.6 g	2%
Sodium	1,083.6 mg	47%

Where the calories come from

Protein 43% · Carbohydrate 46% · Fat 6% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	18.0 µg RAE	2%
Vitamin C	2.2 mg	2%
Vitamin D	1.1 µg	6%
Vitamin E	1.0 mg	7%
Vitamin K	12.5 µg	10%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	4.6 mg	29%
Vitamin B6	0.5 mg	29%
Folate (B9)	23.4 µg	6%
Vitamin B12	1.7 µg	71%
Calcium	42.8 mg	3%
Iron	1.0 mg	6%
Magnesium	86.8 mg	21%
Phosphorus	266.0 mg	21%
Potassium	500.0 mg	11%
Zinc	1.5 mg	14%
Selenium	48.8 µg	89%
Copper	0.2 mg	22%
Manganese	1.0 mg	43%
Iodine	2.1 µg	1%
Cholesterol	49.6 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.

Fair

Health score

51 / 100 · Fair

Formula: protective index 56 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 51, 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	59.0 kcal	3%
Protein	6.4 g	13%
Carbohydrate	6.8 g	2%
of which net carbs (carbs minus fibre)	6.6 g	—
of which sugars	0.2 g	—
of which added sugars	0.1 g	0%
Fat	0.4 g	1%
of which saturated fat	0.1 g	1%
Fibre	0.2 g	1%
Sodium	270.9 mg	12%

Where the calories come from

Protein 43% · Carbohydrate 46% · Fat 6% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	4.5 µg RAE	1%
Vitamin C	0.5 mg	1%
Vitamin D	0.3 µg	2%
Vitamin E	0.3 mg	2%
Vitamin K	3.1 µg	3%
Niacin (B3)	1.1 mg	7%
Vitamin B6	0.1 mg	6%
Folate (B9)	5.9 µg	1%
Vitamin B12	0.4 µg	17%
Calcium	10.7 mg	1%
Iron	0.2 mg	1%
Magnesium	21.7 mg	5%
Phosphorus	66.5 mg	5%
Potassium	125.0 mg	3%
Zinc	0.4 mg	4%
Selenium	12.2 µg	22%
Copper	0.1 mg	11%
Manganese	0.2 mg	9%
Iodine	0.5 µg	0%
Cholesterol	12.4 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

Cháo gạo — 180 g
Nước dùng cá — 112 g
Cá rô — 88 g
Nước mắm — 10 g
Gừng — 4 g
Hành lá — 6 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

Đạm 16g, dễ tiêu
Kcal 240

Watch out for

GI cháo cao 34g carb
Natri 720mg

Healthier swaps

Portion sizes

Serving — 80 g
Small bowl — 200 g
Bowl — 400 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

236 kcal per 400 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 55 min55 min

Running (steady run, 8 MET)≈ 24 min24 min

Cycling (moderate pace, 6 MET)≈ 32 min32 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 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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