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Nepali dal bhat

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Nepali dal bhat

Also known as: Dal bhat · Rice & cereals · 400 g serving · 40 min total

Good choice

Phần dal bhat 400g ~380 kcal, xơ 8g, natri 480mg.

Lời khuyên: Dal nhiều, cơm vừa; rau.

445 kcal per serving

Protein 13.6 g · Carbs 72.0 g · Fat 11.8 g · Fibre 8.4 g · Sugars 3.6 g · Sodium 1,735.0 mg

Where the calories come from

Where the calories come fromCalories: 12% protein, 64% carbohydrate, 24% fat. 445 kcal total.445kcal / serving
  • Protein13.62 g · 12%
  • Carbohydrate72.01 g · 64%
  • Fat11.82 g · 24%

Estimated, per 400 g serving.

Daily Value at a glance

Protein27 % % Daily Value
Fibre30 % % Daily Value
Sodium75 % % Daily Value

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

Nutrition — 400 g Estimated

NutrientAmount% Daily Value
Energy444.4 kcal22%
Protein13.6 g27%
Carbohydrate72.0 g26%
of which net carbs (carbs minus fibre)63.6 g—
of which sugars3.6 g—
of which added sugars0.0 g0%
Fat11.8 g15%
of which saturated fat6.5 g33%
Fibre8.4 g30%
Sodium1,735.2 mg75%
Where the calories come from
Protein 12% · Carbohydrate 65% · Fat 24% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A343.2 µg RAE38%
Vitamin C10.0 mg11%
Vitamin E1.4 mg9%
Vitamin K163.2 µg136%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.1 mg13%
Vitamin B60.4 mg24%
Folate (B9)191.2 µg48%
Calcium124.8 mg10%
Iron6.8 mg38%
Magnesium96.4 mg23%
Phosphorus260.8 mg21%
Potassium664.0 mg14%
Zinc2.3 mg21%
Selenium16.4 µg30%
Copper0.4 mg44%
Manganese1.7 mg74%
Iodine120.0 µg80%
Cholesterol25.6 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 400 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 136 %; Iodine: 80 %; Manganese: 74 %; Folate (B9): 48 %; Copper: 44 %; Vitamin A: 38 %Vitamin K136 %Iodine80 %Manganese74 %Folate (B9)48 %Copper44 %Vitamin A38 %
Health scoreHealth score 67 out of 100, rated Good.67/ 100
Good

Health score

67 / 100 · Good

Formula: protective index 67 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 67, 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
Energy111.1 kcal6%
Protein3.4 g7%
Carbohydrate18.0 g7%
of which net carbs (carbs minus fibre)15.9 g—
of which sugars0.9 g—
of which added sugars0.0 g0%
Fat3.0 g4%
of which saturated fat1.6 g8%
Fibre2.1 g8%
Sodium433.8 mg19%
Where the calories come from
Protein 12% · Carbohydrate 65% · Fat 24% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A85.8 µg RAE10%
Vitamin C2.5 mg3%
Vitamin E0.4 mg3%
Vitamin K40.8 µg34%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.5 mg3%
Vitamin B60.1 mg6%
Folate (B9)47.8 µg12%
Calcium31.2 mg2%
Iron1.7 mg9%
Magnesium24.1 mg6%
Phosphorus65.2 mg5%
Potassium166.0 mg4%
Zinc0.6 mg5%
Selenium4.1 µg7%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine30.0 µg20%
Cholesterol6.4 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

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

Ingredients

  • Cơm — 180 g
  • Đậu lăng — 72 g
  • Rau — 32 g
  • Bơ sữa — 10 g
  • Cà rốt — 9 g
  • Củ cải trắng — 9 g
  • Cà chua — 16 g
  • Hành — 16 g
  • Nước dùng rau — 48 g
  • Muối — 4 g
  • Hạt thì là — 4 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Xơ 8g, đạm 14g
  • Béo 6g thấp

Watch out for

  • Natri 480mg
  • 380 kcal

Healthier swaps

Portion sizes

  • Serving — 400 g
  • Serving — 200 g

How long to burn this off

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

444 kcal per 400 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 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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