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Machboos

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Machboos

Rice & cereals · 350 g serving · 40 min total

Enjoy in moderation

Phần machboos 350g ~480 kcal, đạm 22g, natri 680mg.

Lời khuyên: Ăn thịt+rau, cơm vừa.

558 kcal per serving

Protein 26.4 g · Carbs 50.5 g · Fat 27.1 g · Fibre 2.5 g · Sugars 2.9 g · Sodium 858.8 mg

Where the calories come from

Where the calories come fromCalories: 19% protein, 37% carbohydrate, 44% fat. 558 kcal total.558kcal / serving
  • Protein26.39 g · 19%
  • Carbohydrate50.53 g · 37%
  • Fat27.14 g · 44%

Estimated, per 350 g serving.

Daily Value at a glance

Protein53 % % Daily Value
Fibre9 % % Daily Value
Sodium37 % % Daily Value

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

Nutrition — 350 g Estimated

NutrientAmount% Daily Value
Energy557.9 kcal28%
Protein26.4 g53%
Carbohydrate50.5 g18%
of which net carbs (carbs minus fibre)48.0 g—
of which sugars2.9 g—
of which added sugars0.0 g0%
Fat27.1 g35%
of which saturated fat5.6 g28%
Fibre2.5 g9%
Sodium858.9 mg37%
Where the calories come from
Protein 19% · Carbohydrate 36% · Fat 44% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A322.0 µg RAE36%
Vitamin C8.4 mg9%
Vitamin E2.1 mg14%
Vitamin K83.6 µg70%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)7.6 mg48%
Vitamin B60.6 mg35%
Folate (B9)52.9 µg13%
Vitamin B120.2 µg8%
Calcium55.0 mg4%
Iron1.9 mg11%
Magnesium49.0 mg12%
Phosphorus238.0 mg19%
Potassium458.5 mg10%
Zinc2.5 mg23%
Selenium30.6 µg56%
Copper0.2 mg22%
Manganese0.9 mg39%
Iodine59.9 µg40%
Cholesterol67.9 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 350 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 70 %; Selenium: 56 %; Niacin (B3): 48 %; Iodine: 40 %; Manganese: 39 %; Vitamin A: 36 %Vitamin K70 %Selenium56 %Niacin (B3)48 %Iodine40 %Manganese39 %Vitamin A36 %
Health scoreHealth score 69 out of 100, rated Good.69/ 100
Good

Health score

69 / 100 · Good

Formula: protective index 74 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 69, 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
Energy159.4 kcal8%
Protein7.5 g15%
Carbohydrate14.4 g5%
of which net carbs (carbs minus fibre)13.7 g—
of which sugars0.8 g—
of which added sugars0.0 g0%
Fat7.8 g10%
of which saturated fat1.6 g8%
Fibre0.7 g3%
Sodium245.4 mg11%
Where the calories come from
Protein 19% · Carbohydrate 36% · Fat 44% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A92.0 µg RAE10%
Vitamin C2.4 mg3%
Vitamin E0.6 mg4%
Vitamin K23.9 µg20%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.2 mg14%
Vitamin B60.2 mg12%
Folate (B9)15.1 µg4%
Vitamin B120.1 µg4%
Calcium15.7 mg1%
Iron0.5 mg3%
Magnesium14.0 mg3%
Phosphorus68.0 mg5%
Potassium131.0 mg3%
Zinc0.7 mg6%
Selenium8.7 µg16%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine17.1 µg11%
Cholesterol19.4 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

  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar
  • High protein

Ingredients

  • Cơm/nếp/cháo — 158 g
  • Gà/vịt — 77 g
  • Dầu/mỡ — 16 g
  • Muối — 2 g
  • Hành — 23 g
  • Cà chua — 25 g
  • Cà rốt — 20 g
  • Ngò — 5 g
  • Hành lá — 5 g
  • Xà lách — 20 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Đạm 22g, xơ 3g
  • Calo 480

Watch out for

  • Natri 680mg
  • Béo 16g

Healthier swaps

Portion sizes

  • Serving — 350 g
  • Serving — 175 g

How long to burn this off

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

558 kcal per 350 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 10 min130 min
Running (steady run, 8 MET)≈ 57 min57 min
Cycling (moderate pace, 6 MET)≈ 1 h 16 min76 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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