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PortionOr type the gramsMeal

Barley rice

Also known as: Cơm gạo mạch · Rice & cereals · 200 g serving · 40 min total

Good choice

Cơm gạo mạch 200g ~220 kcal; xơ 6g.

Lời khuyên: Hạt mạch có gluten. Khác cơm trắng và cơm lứt.

50 kcal per serving

Protein 1.8 g · Carbs 8.4 g · Fat 1.1 g · Fibre 1.2 g · Sugars 0.2 g · Sodium 8.4 mg

Where the calories come from

Protein1.78 g · 14%
Carbohydrate8.4 g · 67%
Fat1.06 g · 19%

Estimated, per 200 g serving.

Daily Value at a glance

Protein4 % % Daily Value

Fibre4 % % Daily Value

Sodium0 % % Daily Value

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

Nutrition — 200 g Estimated

Nutrient	Amount	% Daily Value
Energy	49.8 kcal	2%
Protein	1.8 g	4%
Carbohydrate	8.4 g	3%
of which net carbs (carbs minus fibre)	7.2 g	—
of which sugars	0.2 g	—
of which added sugars	0.0 g	0%
Fat	1.1 g	1%
of which saturated fat	0.2 g	1%
Fibre	1.2 g	4%
Sodium	8.4 mg	0%

Where the calories come from

Protein 14% · Carbohydrate 67% · Fat 20% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin E	0.1 mg	1%
Vitamin K	0.2 µg	0%
Thiamin (B1)	0.1 mg	8%
Niacin (B3)	0.2 mg	1%
Folate (B9)	4.2 µg	1%
Calcium	10.5 mg	1%
Iron	0.6 mg	3%
Magnesium	20.4 mg	5%
Phosphorus	53.8 mg	4%
Potassium	49.0 mg	1%
Zinc	0.7 mg	6%
Selenium	3.8 µg	7%
Copper	0.1 mg	11%
Manganese	0.4 mg	17%

% 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 200 g serving — estimated.

Good

Health score

71 / 100 · Good

Formula: protective index 61 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 71, 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: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	24.9 kcal	1%
Protein	0.9 g	2%
Carbohydrate	4.2 g	2%
of which net carbs (carbs minus fibre)	3.6 g	—
of which sugars	0.1 g	—
of which added sugars	0.0 g	0%
Fat	0.5 g	1%
of which saturated fat	0.1 g	1%
Fibre	0.6 g	2%
Sodium	4.2 mg	0%

Where the calories come from

Protein 14% · Carbohydrate 67% · Fat 18% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin K	0.1 µg	0%
Niacin (B3)	0.1 mg	1%
Folate (B9)	2.1 µg	1%
Calcium	5.3 mg	0%
Iron	0.3 mg	2%
Magnesium	10.2 mg	2%
Phosphorus	26.9 mg	2%
Potassium	24.5 mg	1%
Zinc	0.4 mg	4%
Selenium	1.9 µg	3%
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

Allergens

Ingredients

Gạo mạch — 70 g
Nước — 140 g

How it is made

boil · Prep 5 min · Cook 35 min

Hạt mạch nấu như cơm. Khác cơm trắng, cơm gạo lứt và cháo.

Good to know

What is good

Xơ 6g
Natri rất thấp

Watch out for

Có gluten
Bột 44g

Healthier swaps

Portion sizes

Small bowl — 200 g
Serving — 360 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

Portion

50 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 12 min12 min

Running (steady run, 8 MET)≈ 5 min5 min

Cycling (moderate pace, 6 MET)≈ 7 min7 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 2026-09-26 · Verified by rule-engine-v2 · Basis: estimated-serve

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