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Cou-cou

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Cou-cou

Rice & cereals · 180 g serving · 25 min total

Enjoy in moderation

Cou-cou 180g ~160 kcal; bột ngô đậu bắp, tinh bột 32g.

Lời khuyên: Một phần ăn kèm. Không phải polenta trần.

503 kcal per serving

Protein 10.1 g · Carbs 88.4 g · Fat 13.9 g · Fibre 9.4 g · Sugars 1.9 g · Sodium 2,371.5 mg

Where the calories come from

Where the calories come fromCalories: 8% protein, 68% carbohydrate, 24% fat. 503 kcal total.503kcal / serving
  • Protein10.13 g · 8%
  • Carbohydrate88.39 g · 68%
  • Fat13.86 g · 24%

Estimated, per 180 g serving.

Daily Value at a glance

Protein20 % % Daily Value
Fibre34 % % Daily Value
Sodium103 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy502.6 kcal25%
Protein10.1 g20%
Carbohydrate88.4 g32%
of which net carbs (carbs minus fibre)79.0 g—
of which sugars1.9 g—
of which added sugars0.7 g1%
Fat13.9 g18%
of which saturated fat6.7 g34%
Fibre9.4 g34%
Sodium2,371.5 mg103%
Where the calories come from
Protein 8% · Carbohydrate 70% · Fat 25% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A101.0 µg RAE11%
Vitamin C8.2 mg9%
Vitamin E0.9 mg6%
Vitamin K21.2 µg18%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.3 mg23%
Niacin (B3)4.5 mg28%
Vitamin B60.4 mg24%
Folate (B9)51.5 µg13%
Calcium49.5 mg4%
Iron4.0 mg22%
Magnesium160.9 mg38%
Phosphorus289.8 mg23%
Potassium392.4 mg8%
Zinc2.3 mg21%
Selenium17.7 µg32%
Copper0.3 mg33%
Manganese0.7 mg30%
Iodine180.0 µg120%
Cholesterol25.7 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 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 120 %; Thiamin (B1): 42 %; Magnesium: 38 %; Copper: 33 %; Selenium: 32 %; Manganese: 30 %Iodine120 %Thiamin (B1)42 %Magnesium38 %Copper33 %Selenium32 %Manganese30 %
Health scoreHealth score 68 out of 100, rated Good.68/ 100
Good

Health score

68 / 100 · Good

Formula: protective index 68 + NOVA 2 adjustment (+0) + overall level (watch → +0) = 68, 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
Energy279.2 kcal14%
Protein5.6 g11%
Carbohydrate49.1 g18%
of which net carbs (carbs minus fibre)43.9 g—
of which sugars1.1 g—
of which added sugars0.4 g1%
Fat7.7 g10%
of which saturated fat3.7 g19%
Fibre5.2 g19%
Sodium1,317.5 mg57%
Where the calories come from
Protein 8% · Carbohydrate 70% · Fat 25% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A56.1 µg RAE6%
Vitamin C4.5 mg5%
Vitamin E0.5 mg3%
Vitamin K11.8 µg10%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.5 mg16%
Vitamin B60.2 mg12%
Folate (B9)28.6 µg7%
Calcium27.5 mg2%
Iron2.2 mg12%
Magnesium89.4 mg21%
Phosphorus161.0 mg13%
Potassium218.0 mg5%
Zinc1.3 mg12%
Selenium9.8 µg18%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine100.0 µg67%
Cholesterol14.3 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

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

Ingredients

  • Bột ngô — 112 g
  • Đậu bắp — 50 g
  • Bơ — 12 g
  • Muối — 6 g

How it is made

stir · Prep 10 min · Cook 15 min

Bột ngô khuấy với đậu bắp.

Good to know

What is good

  • Chất xơ 3g
  • Ít natri

Watch out for

  • Tinh bột 32g

Healthier swaps

Portion sizes

  • Serving — 180 g
  • Serving — 90 g

How long to burn this off

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

503 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 57 min117 min
Running (steady run, 8 MET)≈ 51 min51 min
Cycling (moderate pace, 6 MET)≈ 1 h 8 min68 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 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve

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