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Brown rice

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Brown rice

Also known as: Cơm lứt · Rice & cereals · 150 g serving · 30 min total

Good choice

Cơm lứt 150g (1 bát) ~170 kcal; xơ 2.4g, NOVA 1.

Lời khuyên: 1 bát, kèm thịt/rau. Khác cơm trắng, nước gạo lứt và trà gạo lứt. ĐTĐ ổn hơn trắng.

195 kcal per serving

Protein 4.0 g · Carbs 42.3 g · Fat 0.4 g · Fibre 0.6 g · Sugars 0.1 g · Sodium 1.5 mg

Where the calories come from

Where the calories come fromCalories: 9% protein, 89% carbohydrate, 2% fat. 195 kcal total.195kcal / serving
  • Protein4.04 g · 9%
  • Carbohydrate42.3 g · 89%
  • Fat0.42 g · 2%

Estimated, per 150 g serving.

Daily Value at a glance

Protein8 % % Daily Value
Fibre2 % % Daily Value
Sodium0 % % Daily Value

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

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy195.0 kcal10%
Protein4.0 g8%
Carbohydrate42.3 g15%
of which net carbs (carbs minus fibre)41.7 g—
of which sugars0.1 g—
of which added sugars0.0 g0%
Fat0.4 g1%
of which saturated fat0.1 g1%
Fibre0.6 g2%
Sodium1.5 mg0%
Where the calories come from
Protein 8% · Carbohydrate 87% · Fat 2% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin E0.1 mg1%
Niacin (B3)0.6 mg4%
Vitamin B60.1 mg6%
Folate (B9)4.5 µg1%
Calcium15.0 mg1%
Iron0.3 mg2%
Magnesium18.0 mg4%
Phosphorus64.5 mg5%
Potassium52.5 mg1%
Zinc0.7 mg6%
Selenium11.2 µg20%
Copper0.1 mg11%
Manganese0.7 mg30%

% 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 150 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingManganese: 30 %; Selenium: 20 %; Copper: 11 %; Vitamin B6: 6 %; Zinc: 6 %; Phosphorus: 5 %Manganese30 %Selenium20 %Copper11 %Vitamin B66 %Zinc6 %Phosphorus5 %
Health scoreHealth score 71 out of 100, rated Good.71/ 100
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: 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

NutrientAmount% Daily Value
Energy130.0 kcal7%
Protein2.7 g5%
Carbohydrate28.2 g10%
of which net carbs (carbs minus fibre)27.8 g—
of which sugars0.1 g—
of which added sugars0.0 g0%
Fat0.3 g0%
of which saturated fat0.1 g1%
Fibre0.4 g1%
Sodium1.0 mg0%
Where the calories come from
Protein 8% · Carbohydrate 87% · Fat 2% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Niacin (B3)0.4 mg3%
Vitamin B60.1 mg6%
Folate (B9)3.0 µg1%
Calcium10.0 mg1%
Iron0.2 mg1%
Magnesium12.0 mg3%
Phosphorus43.0 mg3%
Potassium35.0 mg1%
Zinc0.5 mg5%
Selenium7.5 µg14%
Copper0.1 mg11%
Manganese0.5 mg22%

% 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

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Cơm lứt — 150 g

How it is made

boil · Prep 5 min · Cook 25 min

Nấu. Khác cơm trắng.

Good to know

What is good

  • Xơ 2.4g, NOVA 1
  • Khẩu phần bát rõ

Watch out for

  • GI trung bình
  • Đạm 4g

Healthier swaps

Portion sizes

  • Small bowl — 150 g
  • Serving — 270 g

How long to burn this off

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

195 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 45 min45 min
Running (steady run, 8 MET)≈ 20 min20 min
Cycling (moderate pace, 6 MET)≈ 27 min27 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 2026-09-18 · Verified by rule-engine-v2 · Basis: estimated-serve

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