Plain rice porridge

Also known as: Cháo trắng · Rice & cereals · 250 g serving · 45 min total

Good choice

Cháo trắng: 80kcal, NOVA 1, 0 béo — nền nhạt.

Lời khuyên: Thêm trứng/rau nếu bữa chính; nêm rất nhẹ.

73 kcal per serving

Protein 1.5 g · Carbs 15.9 g · Fat 0.2 g · Fibre 0.2 g · Sugars 0.0 g · Sodium 396.3 mg

Where the calories come from

Protein1.51 g · 9%
Carbohydrate15.86 g · 89%
Fat0.16 g · 2%

Estimated, per 250 g serving.

Daily Value at a glance

Protein3 % % Daily Value

Fibre1 % % 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	73.0 kcal	4%
Protein	1.5 g	3%
Carbohydrate	15.9 g	6%
of which net carbs (carbs minus fibre)	15.7 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	0.2 g	1%
Sodium	396.3 mg	17%

Where the calories come from

Protein 8% · Carbohydrate 87% · Fat 2% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.1 mg	6%
Folate (B9)	3.4 µg	1%
Calcium	15.6 mg	1%
Iron	0.2 mg	1%
Magnesium	14.9 mg	4%
Phosphorus	48.5 mg	4%
Potassium	39.5 mg	1%
Zinc	0.6 mg	5%
Selenium	8.5 µg	15%
Copper	0.1 mg	11%
Manganese	0.5 mg	22%
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

53 / 100 · Fair

Formula: protective index 43 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 53, 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	29.2 kcal	1%
Protein	0.6 g	1%
Carbohydrate	6.3 g	2%
of which net carbs (carbs minus fibre)	6.2 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	0.1 g	0%
Sodium	158.5 mg	7%

Where the calories come from

Protein 8% · Carbohydrate 86% · Fat 3% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Niacin (B3)	0.2 mg	1%
Folate (B9)	1.4 µg	0%
Calcium	6.2 mg	0%
Iron	0.1 mg	1%
Magnesium	6.0 mg	1%
Phosphorus	19.4 mg	2%
Potassium	15.8 mg	0%
Zinc	0.2 mg	2%
Selenium	3.4 µg	6%
Manganese	0.2 mg	9%
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

Cháo gạo — 113 g
Nước — 137 g
Muối — 1 g

How it is made

simmer · Prep 10 min · Cook 35 min

Nấu cháo 90–100°C, tinh bột hồ hóa, GI tăng.

Good to know

What is good

NOVA 1, kcal thấp
Dễ tiêu

Watch out for

GI cao, đạm 2g
Xơ 0g

Healthier swaps

Portion sizes

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