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Multigrain porridge
Good choiceTô cháo ngũ cốc ~230 kcal/350g: xơ 6g, natri 140mg, đạm 8g — bữa ốm nhẹ tử tế.
Lời khuyên: Bớt đường. Thêm trứng hoặc đậu nếu là bữa chính.
144 kcal per serving
Where the calories come from
- Protein4.27 g · 12%
- Carbohydrate30.3 g · 84%
- Fat0.63 g · 4%
Estimated, per 350 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 350 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 143.5 kcal | 7% |
| Protein | 4.3 g | 9% |
| Carbohydrate | 30.3 g | 11% |
| of which net carbs (carbs minus fibre) | 28.3 g | — |
| of which sugars | 2.0 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.6 g | 1% |
| of which saturated fat | 0.2 g | 1% |
| Fibre | 2.0 g | 7% |
| Sodium | 476.7 mg | 21% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 21.3 µg RAE | 2% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 1.7 µg | 1% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 1.2 mg | 8% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 36.8 µg | 9% |
| Calcium | 25.8 mg | 2% |
| Iron | 0.7 mg | 4% |
| Magnesium | 33.0 mg | 8% |
| Phosphorus | 101.9 mg | 8% |
| Potassium | 165.9 mg | 4% |
| Zinc | 1.1 mg | 10% |
| Selenium | 12.3 µg | 22% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.8 mg | 35% |
% 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.
Health score
62 / 100 · Good
Formula: protective index 52 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 62, 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 | 41.0 kcal | 2% |
| Protein | 1.2 g | 2% |
| Carbohydrate | 8.7 g | 3% |
| of which net carbs (carbs minus fibre) | 8.1 g | — |
| of which sugars | 0.6 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.2 g | 0% |
| of which saturated fat | 0.1 g | 1% |
| Fibre | 0.6 g | 2% |
| Sodium | 136.2 mg | 6% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 6.1 µg RAE | 1% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin K | 0.5 µg | 0% |
| Niacin (B3) | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 10.5 µg | 3% |
| Calcium | 7.4 mg | 1% |
| Iron | 0.2 mg | 1% |
| Magnesium | 9.4 mg | 2% |
| Phosphorus | 29.1 mg | 2% |
| Potassium | 47.4 mg | 1% |
| Zinc | 0.3 mg | 3% |
| Selenium | 3.5 µg | 6% |
| Manganese | 0.2 mg | 9% |
% 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
- Cháo gạo — 158 g
- Nước dùng rau — 160 g
- Đậu xanh — 18 g
- Ngô — 15 g
How it is made
Nấu cháo 90–100°C, tinh bột hồ hóa, GI tăng.
Good to know
What is good
- Xơ 6g, natri thấp
- GI vừa hơn cháo trắng
Watch out for
- Đạm 8g hơi mỏng
- Hay nấu ngọt
Healthier swaps
Portion sizes
- Serving — 80 g
- Small bowl — 175 g
- Bowl — 350 g
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