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White bean congee

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White bean congee

Also known as: Cháo đậu trắng · Rice & cereals · 300 g serving · 50 min total

Good choice

Cháo đậu trắng 300g ~236 kcal; đạm 10g.

Lời khuyên: Cháo mặn. Khác chè đậu trắng.

108 kcal per serving

Protein 4.4 g · Carbs 21.7 g · Fat 0.4 g · Fibre 4.4 g · Sugars 0.2 g · Sodium 9.2 mg

Where the calories come from

Where the calories come fromCalories: 16% protein, 81% carbohydrate, 3% fat. 108 kcal total.108kcal / serving
  • Protein4.37 g · 16%
  • Carbohydrate21.68 g · 81%
  • Fat0.36 g · 3%

Estimated, per 300 g serving.

Daily Value at a glance

Protein9 % % Daily Value
Fibre16 % % Daily Value
Sodium0 % % Daily Value

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

Nutrition — 300 g Estimated

NutrientAmount% Daily Value
Energy108.0 kcal5%
Protein4.4 g9%
Carbohydrate21.7 g8%
of which net carbs (carbs minus fibre)17.3 g—
of which sugars0.2 g—
of which added sugars0.0 g0%
Fat0.4 g1%
of which saturated fat0.1 g1%
Fibre4.4 g16%
Sodium9.3 mg0%
Where the calories come from
Protein 16% · Carbohydrate 80% · Fat 3% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C0.4 mg0%
Vitamin K0.2 µg0%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.4 mg3%
Vitamin B60.1 mg6%
Folate (B9)57.3 µg14%
Calcium38.1 mg3%
Iron1.0 mg6%
Magnesium28.2 mg7%
Phosphorus74.7 mg6%
Potassium170.1 mg4%
Zinc0.6 mg5%
Selenium4.2 µg8%
Copper0.1 mg11%
Manganese0.4 mg17%

% 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.

Top vitamins and minerals, % Daily Value per servingManganese: 17 %; Folate (B9): 14 %; Copper: 11 %; Thiamin (B1): 8 %; Selenium: 8 %; Magnesium: 7 %Manganese17 %Folate (B9)14 %Copper11 %Thiamin (B1)8 %Selenium8 %Magnesium7 %
Health scoreHealth score 74 out of 100, rated Good.74/ 100
Good

Health score

74 / 100 · Good

Formula: protective index 64 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 74, 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: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy36.0 kcal2%
Protein1.5 g3%
Carbohydrate7.2 g3%
of which net carbs (carbs minus fibre)5.7 g—
of which sugars0.1 g—
of which added sugars0.0 g0%
Fat0.1 g0%
of which saturated fat0.0 g0%
Fibre1.5 g5%
Sodium3.1 mg0%
Where the calories come from
Protein 17% · Carbohydrate 80% · Fat 3% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C0.1 mg0%
Vitamin K0.1 µg0%
Niacin (B3)0.1 mg1%
Folate (B9)19.1 µg5%
Calcium12.7 mg1%
Iron0.3 mg2%
Magnesium9.4 mg2%
Phosphorus24.9 mg2%
Potassium56.7 mg1%
Zinc0.2 mg2%
Selenium1.4 µg3%
Manganese0.1 mg4%

% 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

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Gạo — 40 g
  • Đậu trắng — 40 g
  • Nước — 220 g

How it is made

boil · Prep 10 min · Cook 40 min

Cháo gạo nấu đậu trắng nhừ, không đường. Khác chè đậu trắng, đậu trắng hầm, cháo đậu đỏ và cháo đậu đen.

Good to know

What is good

  • Đạm 10g
  • Chất xơ 6g

Watch out for

  • Bột đường 44g

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.

108 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 25 min25 min
Running (steady run, 8 MET)≈ 11 min11 min
Cycling (moderate pace, 6 MET)≈ 15 min15 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 2026-09-28 · Verified by rule-engine-v2 · Basis: estimated-serve

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