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Lotus-root rice porridge
Enjoy in moderationTô cháo củ sen ~220 kcal/400g: sen xơ 3g, cháo trắng GI cao, natri 520mg.
Lời khuyên: Nêm nhẹ. 1 tô nhỏ tối. Thêm tiêu-hành.
155 kcal per serving
Where the calories come from
- Protein3.54 g · 9%
- Carbohydrate34.21 g · 88%
- Fat0.41 g · 2%
Estimated, per 400 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 400 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 155.6 kcal | 8% |
| Protein | 3.6 g | 7% |
| Carbohydrate | 34.2 g | 12% |
| of which net carbs (carbs minus fibre) | 32.4 g | — |
| of which sugars | 1.2 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.4 g | 1% |
| of which saturated fat | 0.1 g | 1% |
| Fibre | 1.8 g | 6% |
| Sodium | 542.8 mg | 24% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 21.0 µg RAE | 2% |
| Vitamin C | 13.0 mg | 14% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 1.3 µg | 1% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 9.0 µg | 2% |
| Calcium | 35.0 mg | 3% |
| Iron | 0.9 mg | 5% |
| Magnesium | 33.2 mg | 8% |
| Phosphorus | 118.0 mg | 9% |
| Potassium | 260.0 mg | 6% |
| Zinc | 1.1 mg | 10% |
| Selenium | 13.8 µg | 25% |
| Copper | 0.2 mg | 22% |
| Manganese | 1.0 mg | 43% |
% 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.
Health score
45 / 100 · Fair
Formula: protective index 50 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 45, 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 | 38.9 kcal | 2% |
| Protein | 0.9 g | 2% |
| Carbohydrate | 8.6 g | 3% |
| of which net carbs (carbs minus fibre) | 8.2 g | — |
| of which sugars | 0.3 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 | 135.7 mg | 6% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 5.3 µg RAE | 1% |
| Vitamin C | 3.3 mg | 4% |
| Vitamin K | 0.3 µg | 0% |
| Niacin (B3) | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 2.3 µg | 1% |
| Calcium | 8.8 mg | 1% |
| Iron | 0.2 mg | 1% |
| Magnesium | 8.3 mg | 2% |
| Phosphorus | 29.5 mg | 2% |
| Potassium | 65.0 mg | 1% |
| Zinc | 0.3 mg | 3% |
| Selenium | 3.5 µg | 6% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 9% |
% 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 — 180 g
- Nước dùng rau — 175 g
- Củ sen — 45 g
How it is made
Nấu cháo 90–100°C, tinh bột hồ hóa, GI tăng.
Good to know
What is good
- Xơ sen 3g, dễ tiêu
- Kcal 220
Watch out for
- GI cháo cao 42g carb
- Natri 520mg, đạm 6g
Healthier swaps
Portion sizes
- Serving — 80 g
- Small bowl — 200 g
- Bowl — 400 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