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Oyster rice porridge

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Oyster rice porridge

Also known as: Cháo hàu · Rice & cereals · 350 g serving · 45 min total

Enjoy in moderation

Cháo hàu: kẽm hàu, purin cao, muối 480mg.

Lời khuyên: Nêm nhẹ, người gout thưa, thêm rau.

171 kcal per serving

Protein 9.7 g · Carbs 26.1 g · Fat 2.5 g · Fibre 0.6 g · Sugars 0.9 g · Sodium 356.8 mg

Where the calories come from

Where the calories come fromCalories: 23% protein, 63% carbohydrate, 13% fat. 171 kcal total.171kcal / serving
  • Protein9.7 g · 23%
  • Carbohydrate26.11 g · 63%
  • Fat2.48 g · 13%

Estimated, per 350 g serving.

Daily Value at a glance

Protein19 % % Daily Value
Fibre2 % % Daily Value
Sodium16 % % Daily Value

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

Nutrition — 350 g Estimated

NutrientAmount% Daily Value
Energy171.2 kcal9%
Protein9.7 g19%
Carbohydrate26.1 g9%
of which net carbs (carbs minus fibre)25.5 g—
of which sugars0.9 g—
of which added sugars0.0 g0%
Fat2.5 g3%
of which saturated fat0.6 g3%
Fibre0.6 g2%
Sodium356.7 mg16%
Where the calories come from
Protein 23% · Carbohydrate 61% · Fat 13% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A16.2 µg RAE2%
Vitamin C1.5 mg2%
Vitamin E1.0 mg7%
Vitamin K13.2 µg11%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)3.1 mg19%
Vitamin B60.2 mg12%
Folate (B9)17.5 µg4%
Vitamin B128.0 µg333%
Calcium71.4 mg5%
Iron4.1 mg23%
Magnesium45.9 mg11%
Phosphorus228.9 mg18%
Potassium349.0 mg7%
Zinc32.3 mg294%
Selenium29.1 µg53%
Copper2.5 mg278%
Manganese1.1 mg48%
Cholesterol33.0 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 350 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin B12: 333 %; Zinc: 294 %; Copper: 278 %; Selenium: 53 %; Manganese: 48 %; Iron: 23 %Vitamin B12333 %Zinc294 %Copper278 %Selenium53 %Manganese48 %Iron23 %
Health scoreHealth score 63 out of 100, rated Good.63/ 100
Good

Health score

63 / 100 · Good

Formula: protective index 68 + NOVA 3 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: 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

NutrientAmount% Daily Value
Energy48.9 kcal2%
Protein2.8 g6%
Carbohydrate7.5 g3%
of which net carbs (carbs minus fibre)7.3 g—
of which sugars0.3 g—
of which added sugars0.0 g0%
Fat0.7 g1%
of which saturated fat0.2 g1%
Fibre0.2 g1%
Sodium101.9 mg4%
Where the calories come from
Protein 23% · Carbohydrate 61% · Fat 13% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A4.6 µg RAE1%
Vitamin C0.4 mg0%
Vitamin E0.3 mg2%
Vitamin K3.8 µg3%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.9 mg6%
Vitamin B60.1 mg6%
Folate (B9)5.0 µg1%
Vitamin B122.3 µg96%
Calcium20.4 mg2%
Iron1.2 mg7%
Magnesium13.1 mg3%
Phosphorus65.4 mg5%
Potassium99.7 mg2%
Zinc9.2 mg84%
Selenium8.3 µg15%
Copper0.7 mg78%
Manganese0.3 mg13%
Cholesterol9.4 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

  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar

Allergens

  • crustacean
  • mollusk
  • fish

Ingredients

  • Cháo gạo — 158 g
  • Nước dùng cá — 143 g
  • Hàu — 40 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 10g, hàu — kẽm
  • Dễ tiêu

Watch out for

  • Purin cao
  • Natri 480mg, GI cháo

Healthier swaps

Portion sizes

  • Serving — 80 g
  • Small bowl — 175 g
  • Bowl — 350 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

171 kcal per 350 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 40 min40 min
Running (steady run, 8 MET)≈ 17 min17 min
Cycling (moderate pace, 6 MET)≈ 23 min23 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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