Add to my diary
Bird’s-nest rice porridge
Good choiceTô cháo tổ yến ~240 kcal/350g: đạm yến thấp, hay nấu đường phèn 8g sugar.
Lời khuyên: Nêm mặn-gừng, bớt đường. Không coi là 'thuốc bổ' thay bữa đạm.
162 kcal per serving
Where the calories come from
- Protein12.36 g · 31%
- Carbohydrate26.52 g · 67%
- Fat0.22 g · 1%
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 | 162.0 kcal | 8% |
| Protein | 12.4 g | 25% |
| Carbohydrate | 26.5 g | 10% |
| of which net carbs (carbs minus fibre) | 25.5 g | — |
| of which sugars | 0.0 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.2 g | 0% |
| of which saturated fat | 0.1 g | 1% |
| Fibre | 1.0 g | 4% |
| Sodium | 101.9 mg | 4% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin E | 0.1 mg | 1% |
| Niacin (B3) | 0.6 mg | 4% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 4.7 µg | 1% |
| Calcium | 153.0 mg | 12% |
| Iron | 0.4 mg | 2% |
| Magnesium | 39.6 mg | 9% |
| Phosphorus | 68.3 mg | 5% |
| Potassium | 58.1 mg | 1% |
| Zinc | 0.9 mg | 8% |
| Selenium | 13.6 µg | 25% |
| Copper | 0.3 mg | 33% |
| 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
59 / 100 · Fair
Formula: protective index 59 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 59, 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
| Nutrient | Amount | % Daily Value |
| Energy | 46.3 kcal | 2% |
| Protein | 3.5 g | 7% |
| Carbohydrate | 7.6 g | 3% |
| of which net carbs (carbs minus fibre) | 7.3 g | — |
| of which sugars | 0.0 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 0.1 g | 0% |
| of which saturated fat | 0.0 g | 0% |
| Fibre | 0.3 g | 1% |
| Sodium | 29.1 mg | 1% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Niacin (B3) | 0.2 mg | 1% |
| Folate (B9) | 1.4 µg | 0% |
| Calcium | 43.7 mg | 3% |
| Iron | 0.1 mg | 1% |
| Magnesium | 11.3 mg | 3% |
| Phosphorus | 19.5 mg | 2% |
| Potassium | 16.6 mg | 0% |
| Zinc | 0.2 mg | 2% |
| Selenium | 3.9 µg | 7% |
| Copper | 0.1 mg | 11% |
| 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 — 175 g
- Tổ yến — 18 g
How it is made
Nấu cháo 90–100°C, tinh bột hồ hóa, GI tăng.
Good to know
What is good
- Dễ tiêu, kcal vừa
- Natri 320mg nếu nêm nhẹ
Watch out for
- Đạm chỉ 10g
- Bản ngọt đường phèn 8g
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