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Malabar spinach porridge

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Malabar spinach porridge

Also known as: Cháo mồng tơi · Rice & cereals · 350 g serving · 28 min total

Good choice

Cháo mồng tơi 350g ~110 kcal.

Lời khuyên: Nhớt nhẹ là đúng. Khác mồng tơi luộc, xào và canh.

72 kcal per serving

Protein 3.0 g · Carbs 14.9 g · Fat 0.3 g · Fibre 1.6 g · Sugars 0.3 g · Sodium 440.1 mg

Where the calories come from

Where the calories come fromCalories: 16% protein, 80% carbohydrate, 3% fat. 72 kcal total.72kcal / serving
  • Protein2.99 g · 16%
  • Carbohydrate14.94 g · 80%
  • Fat0.28 g · 3%

Estimated, per 350 g serving.

Daily Value at a glance

Protein6 % % Daily Value
Fibre6 % % Daily Value
Sodium19 % % Daily Value

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

Nutrition — 350 g Estimated

NutrientAmount% Daily Value
Energy72.5 kcal4%
Protein3.0 g6%
Carbohydrate14.9 g5%
of which net carbs (carbs minus fibre)13.3 g—
of which sugars0.3 g—
of which added sugars0.0 g0%
Fat0.3 g0%
of which saturated fat0.1 g1%
Fibre1.6 g6%
Sodium440.0 mg19%
Where the calories come from
Protein 17% · Carbohydrate 82% · Fat 4% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A314.0 µg RAE35%
Vitamin C5.9 mg7%
Vitamin E1.3 mg9%
Vitamin K296.1 µg247%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.5 mg3%
Vitamin B60.2 mg12%
Folate (B9)88.9 µg22%
Calcium93.5 mg7%
Iron2.2 mg12%
Magnesium59.9 mg14%
Phosphorus52.9 mg4%
Potassium295.1 mg6%
Zinc0.7 mg6%
Selenium4.3 µg8%
Copper0.2 mg22%
Manganese0.8 mg35%
Iodine30.0 µg20%

% 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 K: 247 %; Vitamin A: 35 %; Manganese: 35 %; Folate (B9): 22 %; Copper: 22 %; Iodine: 20 %Vitamin K247 %Vitamin A35 %Manganese35 %Folate (B9)22 %Copper22 %Iodine20 %
Health scoreHealth score 67 out of 100, rated Good.67/ 100
Good

Health score

67 / 100 · Good

Formula: protective index 57 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 67, 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
Energy20.7 kcal1%
Protein0.9 g2%
Carbohydrate4.3 g2%
of which net carbs (carbs minus fibre)3.8 g—
of which sugars0.1 g—
of which added sugars0.0 g0%
Fat0.1 g0%
of which saturated fat0.0 g0%
Fibre0.5 g2%
Sodium125.7 mg5%
Where the calories come from
Protein 17% · Carbohydrate 83% · Fat 4% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A89.7 µg RAE10%
Vitamin C1.7 mg2%
Vitamin E0.4 mg3%
Vitamin K84.6 µg71%
Niacin (B3)0.1 mg1%
Vitamin B60.1 mg6%
Folate (B9)25.4 µg6%
Calcium26.7 mg2%
Iron0.6 mg3%
Magnesium17.1 mg4%
Phosphorus15.1 mg1%
Potassium84.3 mg2%
Zinc0.2 mg2%
Selenium1.2 µg2%
Manganese0.2 mg9%
Iodine8.6 µg6%

% 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 tẻ — 45 g
  • Mồng tơi — 60 g
  • Muối — 1 g
  • Nước — 240 g

How it is made

simmer · Prep 6 min · Cook 22 min

Cháo mồng tơi. Khác luộc, xào và canh.

Good to know

What is good

  • Xơ 2g

Watch out for

  • Ít đạm

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.

73 kcal per 350 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 17 min17 min
Running (steady run, 8 MET)≈ 7 min7 min
Cycling (moderate pace, 6 MET)≈ 10 min10 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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