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Amaranth porridge

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Amaranth porridge

Also known as: Cháo hạt dền · Rice & cereals · 300 g serving · 30 min total

Enjoy in moderation

Cháo hạt dền 300g ~188 kcal; bột đường 32g.

Lời khuyên: Khác rau dền luộc.

36 kcal per serving

Protein 1.3 g · Carbs 6.0 g · Fat 0.8 g · Fibre 0.9 g · Sugars 0.1 g · Sodium 12.0 mg

Where the calories come from

Where the calories come fromCalories: 14% protein, 67% carbohydrate, 19% fat. 36 kcal total.36kcal / serving
  • Protein1.27 g · 14%
  • Carbohydrate6 g · 67%
  • Fat0.76 g · 19%

Estimated, per 300 g serving.

Daily Value at a glance

Protein3 % % Daily Value
Fibre3 % % Daily Value
Sodium1 % % Daily Value

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

Nutrition — 300 g Estimated

NutrientAmount% Daily Value
Energy35.4 kcal2%
Protein1.3 g3%
Carbohydrate6.0 g2%
of which net carbs (carbs minus fibre)5.2 g—
of which sugars0.1 g—
of which added sugars0.0 g0%
Fat0.8 g1%
of which saturated fat0.2 g1%
Fibre0.8 g3%
Sodium12.0 mg1%
Where the calories come from
Protein 15% · Carbohydrate 68% · Fat 20% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin K0.2 µg0%
Niacin (B3)0.1 mg1%
Folate (B9)3.0 µg1%
Calcium12.0 mg1%
Iron0.5 mg3%
Magnesium16.0 mg4%
Phosphorus38.4 mg3%
Potassium35.1 mg1%
Zinc0.5 mg5%
Selenium2.7 µg5%
Copper0.1 mg11%
Manganese0.3 mg13%

% 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: 13 %; Copper: 11 %; Zinc: 5 %; Selenium: 5 %; Magnesium: 4 %; Iron: 3 %Manganese13 %Copper11 %Zinc5 %Selenium5 %Magnesium4 %Iron3 %
Health scoreHealth score 63 out of 100, rated Good.63/ 100
Good

Health score

63 / 100 · Good

Formula: protective index 58 + NOVA 1 adjustment (+5) + overall level (watch → +0) = 63, 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

NutrientAmount% Daily Value
Energy11.8 kcal1%
Protein0.4 g1%
Carbohydrate2.0 g1%
of which net carbs (carbs minus fibre)1.7 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat0.3 g0%
of which saturated fat0.1 g1%
Fibre0.3 g1%
Sodium4.0 mg0%
Where the calories come from
Protein 14% · Carbohydrate 68% · Fat 23% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin K0.1 µg0%
Folate (B9)1.0 µg0%
Calcium4.0 mg0%
Iron0.2 mg1%
Magnesium5.3 mg1%
Phosphorus12.8 mg1%
Potassium11.7 mg0%
Zinc0.2 mg2%
Selenium0.9 µg2%
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

  • Hạt dền — 50 g
  • Nước — 250 g

How it is made

boil · Prep 5 min · Cook 25 min

Cháo hạt dền (hạt ngũ cốc), không đường. Khác rau dền luộc, canh rau dền và cháo đậu đen.

Good to know

What is good

  • Đạm 7g
  • Chất xơ 4g
  • Ít natri

Watch out for

  • Bột đường 32g

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.

35 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 8 min8 min
Running (steady run, 8 MET)≈ 4 min4 min
Cycling (moderate pace, 6 MET)≈ 5 min5 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 2026-09-26 · Verified by rule-engine-v2 · Basis: estimated-serve

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