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PortionOr type the gramsMeal

Millet porridge

Also known as: Cháo kê · Rice & cereals · 250 g serving · 35 min total

Good choice

Cháo kê 250g ~160 kcal; bột 32g, xơ 2g.

Lời khuyên: Cháo mặn nhạt. Khác chè kê.

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 398.0 mg

Where the calories come from

Protein1.27 g · 14%
Carbohydrate6 g · 67%
Fat0.76 g · 19%

Estimated, per 250 g serving.

Daily Value at a glance

Protein3 % % Daily Value

Fibre3 % % Daily Value

Sodium17 % % Daily Value

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

Nutrition — 250 g Estimated

Nutrient	Amount	% Daily Value
Energy	35.5 kcal	2%
Protein	1.3 g	3%
Carbohydrate	6.0 g	2%
of which net carbs (carbs minus fibre)	5.1 g	—
of which sugars	0.1 g	—
of which added sugars	0.0 g	0%
Fat	0.8 g	1%
of which saturated fat	0.2 g	1%
Fibre	0.9 g	3%
Sodium	398.0 mg	17%

Where the calories come from

Protein 15% · Carbohydrate 68% · Fat 20% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin K	0.2 µg	0%
Niacin (B3)	0.1 mg	1%
Folate (B9)	3.0 µg	1%
Calcium	10.7 mg	1%
Iron	0.5 mg	3%
Magnesium	15.5 mg	4%
Phosphorus	38.5 mg	3%
Potassium	35.0 mg	1%
Zinc	0.5 mg	5%
Selenium	2.7 µg	5%
Copper	0.1 mg	11%
Manganese	0.3 mg	13%
Iodine	30.0 µg	20%

% 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 250 g serving — estimated.

Fair

Health score

54 / 100 · Fair

Formula: protective index 44 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 54, 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	14.2 kcal	1%
Protein	0.5 g	1%
Carbohydrate	2.4 g	1%
of which net carbs (carbs minus fibre)	2.1 g	—
of which sugars	0.1 g	—
of which added sugars	0.0 g	0%
Fat	0.3 g	0%
of which saturated fat	0.1 g	1%
Fibre	0.3 g	1%
Sodium	159.2 mg	7%

Where the calories come from

Protein 14% · Carbohydrate 68% · Fat 19% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin K	0.1 µg	0%
Folate (B9)	1.2 µg	0%
Calcium	4.3 mg	0%
Iron	0.2 mg	1%
Magnesium	6.2 mg	1%
Phosphorus	15.4 mg	1%
Potassium	14.0 mg	0%
Zinc	0.2 mg	2%
Selenium	1.1 µg	2%
Manganese	0.1 mg	4%
Iodine	12.0 µg	8%

% 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

Hạt kê — 50 g
Nước — 200 g
Muối — 1 g

How it is made

boil · Prep 5 min · Cook 30 min

Cháo kê mặn. Khác chè kê ngọt và cháo ý dĩ.

Good to know

What is good

Xơ 2g
Ít muối

Watch out for

Bột 32g

Healthier swaps

Portion sizes

Serving — 80 g
Small bowl — 125 g
Bowl — 250 g

How long to burn this off

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

Portion

36 kcal per 250 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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