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Vietnamese mussel rice porridge
Enjoy in moderationTô cháo trai ~220 kcal/400g: đạm trai 16g, natri 580mg, purin cao — khác cháo hàu và cháo cá.
Lời khuyên: Hạn chế húp hết nước, bớt mỡ hành. Người gout nên chọn cháo trắng/cháo gà.
322 kcal per serving
Where the calories come from
- Protein23.46 g · 30%
- Carbohydrate26.78 g · 34%
- Fat12.74 g · 36%
Estimated, per 400 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 400 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 322.0 kcal | 16% |
| Protein | 23.4 g | 47% |
| Carbohydrate | 26.8 g | 10% |
| of which net carbs (carbs minus fibre) | 26.0 g | — |
| of which sugars | 0.6 g | — |
| of which added sugars | 0.2 g | 0% |
| Fat | 12.8 g | 16% |
| of which saturated fat | 2.0 g | 10% |
| Fibre | 0.8 g | 3% |
| Sodium | 2,998.0 mg | 130% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 174.0 µg RAE | 19% |
| Vitamin C | 24.3 mg | 27% |
| Vitamin E | 2.0 mg | 13% |
| Vitamin K | 56.8 µg | 47% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin (B3) | 4.9 mg | 31% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate (B9) | 48.0 µg | 12% |
| Vitamin B12 | 70.4 µg | 2933% |
| Calcium | 108.8 mg | 8% |
| Iron | 3.0 mg | 17% |
| Magnesium | 54.0 mg | 13% |
| Phosphorus | 390.0 mg | 31% |
| Potassium | 808.0 mg | 17% |
| Zinc | 2.9 mg | 26% |
| Selenium | 58.0 µg | 105% |
| Copper | 0.7 mg | 78% |
| Manganese | 1.6 mg | 70% |
| Iodine | 120.8 µg | 81% |
| Cholesterol | 48.4 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.
Top vitamins & minerals
% Daily Value per 400 g serving — estimated.
Health score
55 / 100 · Fair
Formula: protective index 60 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 55, 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 | 80.5 kcal | 4% |
| Protein | 5.9 g | 12% |
| Carbohydrate | 6.7 g | 2% |
| of which net carbs (carbs minus fibre) | 6.5 g | — |
| of which sugars | 0.1 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 3.2 g | 4% |
| of which saturated fat | 0.5 g | 3% |
| Fibre | 0.2 g | 1% |
| Sodium | 749.5 mg | 33% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 43.5 µg RAE | 5% |
| Vitamin C | 6.1 mg | 7% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 14.2 µg | 12% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 1.2 mg | 8% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 12.0 µg | 3% |
| Vitamin B12 | 17.6 µg | 733% |
| Calcium | 27.2 mg | 2% |
| Iron | 0.7 mg | 4% |
| Magnesium | 13.5 mg | 3% |
| Phosphorus | 97.5 mg | 8% |
| Potassium | 202.0 mg | 4% |
| Zinc | 0.7 mg | 6% |
| Selenium | 14.5 µg | 26% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.4 mg | 17% |
| Iodine | 30.2 µg | 20% |
| Cholesterol | 12.1 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
Allergens
Ingredients
- Cháo gạo — 150 g
- Thịt trai — 70 g
- Nước dùng cá — 140 g
- Mỡ hành — 12 g
- Rau răm — 7 g
- Thì là — 7 g
- Hành lá — 7 g
- Nước mắm — 4 g
- Muối — 4 g
How it is made
Nấu gạo với nước trai, thịt trai xào mỡ hành. Khác cháo hàu (hàu) và cháo cá.
Good to know
What is good
- Đạm 16g, sắt trai ~3.2mg
- Dễ ăn, no vừa
Watch out for
- Purin cao (trai)
- Natri 580mg do mắm/mỡ hành
Healthier swaps
Portion sizes
- Serving — 80 g
- Small bowl — 200 g
- Bowl — 400 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
322 kcal per 400 g portion · at 70 kg
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 2026-09-11 · Verified by rule-engine-v2 · Basis: estimated-serve
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