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Chinese congee

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Chinese congee

Also known as: Cháo Tàu · Rice & cereals · 400 g serving · 45 min total

Enjoy in moderation

Tô cháo Tàu 400g ~120 kcal, béo 1g nhưng natri 380mg nước.

Lời khuyên: Hạn chế húp nước muối, thêm hành/gừng; không quẩy chiên.

123 kcal per serving

Protein 2.6 g · Carbs 26.7 g · Fat 0.3 g · Fibre 0.7 g · Sugars 0.3 g · Sodium 790.5 mg

Where the calories come from

Where the calories come fromCalories: 9% protein, 89% carbohydrate, 2% fat. 123 kcal total.123kcal / serving
  • Protein2.63 g · 9%
  • Carbohydrate26.68 g · 89%
  • Fat0.3 g · 2%

Estimated, per 400 g serving.

Daily Value at a glance

Protein5 % % Daily Value
Fibre2 % % Daily Value
Sodium34 % % Daily Value

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

Nutrition — 400 g Estimated

NutrientAmount% Daily Value
Energy122.8 kcal6%
Protein2.6 g5%
Carbohydrate26.7 g10%
of which net carbs (carbs minus fibre)26.1 g—
of which sugars0.3 g—
of which added sugars0.0 g0%
Fat0.3 g0%
of which saturated fat0.1 g1%
Fibre0.6 g2%
Sodium790.4 mg34%
Where the calories come from
Protein 8% · Carbohydrate 87% · Fat 2% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A4.0 µg RAE0%
Vitamin C1.7 mg2%
Vitamin E0.1 mg1%
Vitamin K16.6 µg14%
Niacin (B3)0.8 mg5%
Vitamin B60.2 mg12%
Folate (B9)11.0 µg3%
Calcium31.1 mg2%
Iron0.5 mg3%
Magnesium27.0 mg6%
Phosphorus81.6 mg7%
Potassium102.0 mg2%
Zinc0.9 mg8%
Selenium13.6 µg25%
Copper0.2 mg22%
Manganese0.9 mg39%
Iodine60.0 µg40%

% 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.

Top vitamins and minerals, % Daily Value per servingIodine: 40 %; Manganese: 39 %; Selenium: 25 %; Copper: 22 %; Vitamin K: 14 %; Vitamin B6: 12 %Iodine40 %Manganese39 %Selenium25 %Copper22 %Vitamin K14 %Vitamin B612 %
Health scoreHealth score 45 out of 100, rated Fair.45/ 100
Fair

Health score

45 / 100 · Fair

Formula: protective index 50 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 45, 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
Energy30.7 kcal2%
Protein0.7 g1%
Carbohydrate6.7 g2%
of which net carbs (carbs minus fibre)6.5 g—
of which sugars0.1 g—
of which added sugars0.0 g0%
Fat0.1 g0%
of which saturated fat0.0 g0%
Fibre0.2 g1%
Sodium197.6 mg9%
Where the calories come from
Protein 9% · Carbohydrate 87% · Fat 3% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A1.0 µg RAE0%
Vitamin C0.4 mg0%
Vitamin K4.2 µg4%
Niacin (B3)0.2 mg1%
Folate (B9)2.8 µg1%
Calcium7.8 mg1%
Iron0.1 mg1%
Magnesium6.8 mg2%
Phosphorus20.4 mg2%
Potassium25.5 mg1%
Zinc0.2 mg2%
Selenium3.4 µg6%
Manganese0.2 mg9%
Iodine15.0 µg10%

% 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

  • Cháo gạo — 180 g
  • Hành lá — 8 g
  • Muối — 2 g
  • Gừng — 4 g
  • Nước — 206 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

  • Calo 120, dễ tiêu
  • Béo rất thấp

Watch out for

  • Đạm 4g, xơ 0g
  • Natri 380mg

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.

123 kcal per 400 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 29 min29 min
Running (steady run, 8 MET)≈ 13 min13 min
Cycling (moderate pace, 6 MET)≈ 17 min17 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 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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