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Harees

Rice & cereals · 250 g serving · 45 min total

Good choice

Tô harees 250g ~280 kcal, đạm 16g, xơ 3g, natri 380mg.

Lời khuyên: Xin ít ghee, rau.

552 kcal per serving

Protein 24.9 g · Carbs 69.1 g · Fat 18.5 g · Fibre 2.4 g · Sugars 0.6 g · Sodium 1,552.4 mg

Where the calories come from

Where the calories come fromCalories: 18% protein, 51% carbohydrate, 31% fat. 552 kcal total.552kcal / serving
  • Protein24.9 g · 18%
  • Carbohydrate69.07 g · 51%
  • Fat18.51 g · 31%

Estimated, per 250 g serving.

Daily Value at a glance

Protein50 % % Daily Value
Fibre9 % % Daily Value
Sodium68 % % Daily Value

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

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy552.3 kcal28%
Protein24.9 g50%
Carbohydrate69.1 g25%
of which net carbs (carbs minus fibre)66.7 g—
of which sugars0.7 g—
of which added sugars0.0 g0%
Fat18.5 g24%
of which saturated fat8.4 g42%
Fibre2.4 g9%
Sodium1,552.5 mg68%
Where the calories come from
Protein 18% · Carbohydrate 50% · Fat 30% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A110.0 µg RAE12%
Vitamin E0.5 mg3%
Vitamin K2.5 µg2%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.2 mg15%
Niacin (B3)6.0 mg38%
Vitamin B60.3 mg18%
Folate (B9)26.0 µg7%
Vitamin B120.2 µg8%
Calcium26.5 mg2%
Iron1.8 mg10%
Magnesium33.5 mg8%
Phosphorus201.0 mg16%
Potassium236.0 mg5%
Zinc1.8 mg16%
Selenium44.0 µg80%
Copper0.2 mg22%
Manganese0.6 mg26%
Iodine90.0 µg60%
Cholesterol75.8 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 250 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 80 %; Iodine: 60 %; Niacin (B3): 38 %; Manganese: 26 %; Copper: 22 %; Vitamin B6: 18 %Selenium80 %Iodine60 %Niacin (B3)38 %Manganese26 %Copper22 %Vitamin B618 %
Health scoreHealth score 56 out of 100, rated Fair.56/ 100
Fair

Health score

56 / 100 · Fair

Formula: protective index 56 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 56, 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
Energy220.9 kcal11%
Protein10.0 g20%
Carbohydrate27.6 g10%
of which net carbs (carbs minus fibre)26.6 g—
of which sugars0.3 g—
of which added sugars0.0 g0%
Fat7.4 g9%
of which saturated fat3.4 g17%
Fibre1.0 g4%
Sodium621.0 mg27%
Where the calories come from
Protein 18% · Carbohydrate 50% · Fat 30% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A44.0 µg RAE5%
Vitamin E0.2 mg1%
Vitamin K1.0 µg1%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.4 mg15%
Vitamin B60.1 mg6%
Folate (B9)10.4 µg3%
Vitamin B120.1 µg4%
Calcium10.6 mg1%
Iron0.7 mg4%
Magnesium13.4 mg3%
Phosphorus80.4 mg6%
Potassium94.4 mg2%
Zinc0.7 mg6%
Selenium17.6 µg32%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine36.0 µg24%
Cholesterol30.3 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

  • Halal
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • gluten

Ingredients

  • Lúa mì — 90 g
  • Gà — 55 g
  • Bơ sữa — 10 g
  • Muối — 3 g
  • Nước dùng gà — 92 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

  • Đạm 16g, calo 280
  • Xơ 3g

Watch out for

  • Natri 380mg
  • Bão hòa 3g

Healthier swaps

Portion sizes

  • Serving — 250 g
  • Serving — 125 g

How long to burn this off

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

552 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 9 min129 min
Running (steady run, 8 MET)≈ 56 min56 min
Cycling (moderate pace, 6 MET)≈ 1 h 15 min75 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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