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Grouper fried rice

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Grouper fried rice

Also known as: Cơm rang cá mú · Rice & cereals · 320 g serving · 20 min total

Enjoy in moderation

Cơm rang cá mú 320g ~400 kcal; đạm 17g, bột 54g.

Lời khuyên: Ăn vừa. Khác cá mú nướng, xôi cá mú và cá chim hấp.

444 kcal per serving

Protein 20.6 g · Carbs 52.0 g · Fat 16.1 g · Fibre 0.9 g · Sugars 0.9 g · Sodium 707.3 mg

Where the calories come from

Where the calories come fromCalories: 19% protein, 48% carbohydrate, 33% fat. 444 kcal total.444kcal / serving
  • Protein20.57 g · 19%
  • Carbohydrate51.97 g · 48%
  • Fat16.13 g · 33%

Estimated, per 320 g serving.

Daily Value at a glance

Protein41 % % Daily Value
Fibre3 % % Daily Value
Sodium31 % % Daily Value

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

Nutrition — 320 g Estimated

NutrientAmount% Daily Value
Energy444.5 kcal22%
Protein20.6 g41%
Carbohydrate52.0 g19%
of which net carbs (carbs minus fibre)51.1 g—
of which sugars0.9 g—
of which added sugars0.3 g1%
Fat16.1 g21%
of which saturated fat3.1 g16%
Fibre0.9 g3%
Sodium707.2 mg31%
Where the calories come from
Protein 19% · Carbohydrate 47% · Fat 33% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A56.0 µg RAE6%
Vitamin C2.0 mg2%
Vitamin D1.3 µg7%
Vitamin E1.8 mg12%
Vitamin K38.7 µg32%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.2 mg14%
Vitamin B60.4 mg24%
Folate (B9)31.8 µg8%
Vitamin B120.9 µg38%
Calcium49.3 mg4%
Iron1.1 mg6%
Magnesium61.1 mg15%
Phosphorus201.9 mg16%
Potassium268.2 mg6%
Zinc1.5 mg14%
Selenium42.2 µg77%
Copper0.2 mg22%
Manganese0.9 mg39%
Iodine20.0 µg13%
Cholesterol138.9 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 320 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 77 %; Manganese: 39 %; Vitamin B12: 38 %; Vitamin K: 32 %; Vitamin B6: 24 %; Copper: 22 %Selenium77 %Manganese39 %Vitamin B1238 %Vitamin K32 %Vitamin B624 %Copper22 %
Health scoreHealth score 62 out of 100, rated Good.62/ 100
Good

Health score

62 / 100 · Good

Formula: protective index 67 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 62, 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

NutrientAmount% Daily Value
Energy138.9 kcal7%
Protein6.4 g13%
Carbohydrate16.2 g6%
of which net carbs (carbs minus fibre)15.9 g—
of which sugars0.3 g—
of which added sugars0.1 g0%
Fat5.0 g6%
of which saturated fat1.0 g5%
Fibre0.3 g1%
Sodium221.0 mg10%
Where the calories come from
Protein 18% · Carbohydrate 47% · Fat 32% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A17.5 µg RAE2%
Vitamin C0.6 mg1%
Vitamin D0.4 µg2%
Vitamin E0.6 mg4%
Vitamin K12.1 µg10%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.7 mg4%
Vitamin B60.1 mg6%
Folate (B9)9.9 µg2%
Vitamin B120.3 µg13%
Calcium15.4 mg1%
Iron0.4 mg2%
Magnesium19.1 mg5%
Phosphorus63.1 mg5%
Potassium83.8 mg2%
Zinc0.5 mg5%
Selenium13.2 µg24%
Manganese0.3 mg13%
Iodine6.3 µg4%
Cholesterol43.4 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.

Suitable for

  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar

Allergens

  • fish
  • egg

Ingredients

  • Cơm — 180 g
  • Cá mú — 50 g
  • Trứng — 30 g
  • Dầu — 12 g
  • Nước mắm — 8 g
  • Hành lá — 8 g

How it is made

stir-fry · Prep 12 min · Cook 8 min

Rang cơm với cá mú. Khác cá mú nướng, xôi cá mú, cá chim hấp.

Good to know

What is good

  • Đạm cá mú 17g
  • Rang thơm

Watch out for

  • Calo 400, GI cao
  • Natri 680mg

Healthier swaps

Portion sizes

  • Small bowl — 150 g
  • Serving — 320 g

How long to burn this off

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

445 kcal per 320 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 44 min104 min
Running (steady run, 8 MET)≈ 45 min45 min
Cycling (moderate pace, 6 MET)≈ 1 h60 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 2026-09-21 · Verified by rule-engine-v2 · Basis: estimated-serve

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