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Lotus-seed rice porridge
Good choiceTô cháo hạt sen ~220 kcal/380g: gạo+sen, thịt nạc nhẹ, đường 2.5g — khác chè hạt sen (ngọt, tráng miệng) và cháo tổ yến (yến, không sen).
Lời khuyên: Nêm nhạt, gắp nạc. 1 tô. Phù hợp ăn dưỡng, không thêm đường như chè.
150 kcal per serving
Where the calories come from
- Protein11.49 g · 31%
- Carbohydrate22.09 g · 60%
- Fat1.51 g · 9%
Estimated, per 380 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 380 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 149.7 kcal | 7% |
| Protein | 11.5 g | 23% |
| Carbohydrate | 22.1 g | 8% |
| of which net carbs (carbs minus fibre) | 21.6 g | — |
| of which sugars | 0.5 g | — |
| of which added sugars | 0.1 g | 0% |
| Fat | 1.5 g | 2% |
| of which saturated fat | 0.5 g | 3% |
| Fibre | 0.5 g | 2% |
| Sodium | 343.9 mg | 15% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 4.7 µg RAE | 1% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 16.6 µg | 14% |
| Thiamin (B1) | 0.4 mg | 33% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 2.8 mg | 18% |
| Vitamin B6 | 0.4 mg | 24% |
| Folate (B9) | 23.2 µg | 6% |
| Vitamin B12 | 0.2 µg | 8% |
| Calcium | 43.7 mg | 3% |
| Iron | 1.1 mg | 6% |
| Magnesium | 55.9 mg | 13% |
| Phosphorus | 187.0 mg | 15% |
| Potassium | 391.4 mg | 8% |
| Zinc | 1.2 mg | 11% |
| Selenium | 14.9 µg | 27% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.5 mg | 22% |
| Iodine | 0.8 µg | 1% |
| Cholesterol | 21.9 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 380 g serving — estimated.
Health score
60 / 100 · Good
Formula: protective index 60 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 60, 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 | 39.4 kcal | 2% |
| Protein | 3.0 g | 6% |
| Carbohydrate | 5.8 g | 2% |
| of which net carbs (carbs minus fibre) | 5.7 g | — |
| of which sugars | 0.1 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.4 g | 1% |
| of which saturated fat | 0.1 g | 1% |
| Fibre | 0.1 g | 0% |
| Sodium | 90.5 mg | 4% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 1.2 µg RAE | 0% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin K | 4.4 µg | 4% |
| Thiamin (B1) | 0.1 mg | 8% |
| Niacin (B3) | 0.7 mg | 4% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 6.1 µg | 2% |
| Vitamin B12 | 0.1 µg | 4% |
| Calcium | 11.5 mg | 1% |
| Iron | 0.3 mg | 2% |
| Magnesium | 14.7 mg | 3% |
| Phosphorus | 49.2 mg | 4% |
| Potassium | 103.0 mg | 2% |
| Zinc | 0.3 mg | 3% |
| Selenium | 3.9 µg | 7% |
| Manganese | 0.1 mg | 4% |
| Iodine | 0.2 µg | 0% |
| Cholesterol | 5.8 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
- Hạt sen — 50 g
- Thịt heo nạc — 30 g
- Nước — 240 g
- Gừng — 8 g
- Hành lá — 8 g
- Nước mắm — 4 g
How it is made
Nấu gạo+hạt sen nhừ, thêm thịt nạc, gừng. Cháo dưỡng. Khác chè hạt sen (đường, ngọt) và cháo tổ yến.
Good to know
What is good
- Đạm 10g, xơ sen 3g
- Ít đường 2.5g, béo thấp
Watch out for
- Carb 34g, GI cháo
- Natri ~400mg nếu nêm mắm
Healthier swaps
Portion sizes
- Serving — 80 g
- Small bowl — 190 g
- Bowl — 380 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
150 kcal per 380 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 2026-09-11 · Verified by rule-engine-v2 · Basis: estimated-serve
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