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Lentil rice mujaddara

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Lentil rice mujaddara

Also known as: Mujaddara · Rice & cereals · 300 g serving · 40 min total

Good choice

Tô mujaddara 300g ~380 kcal, xơ 10g, natri 420mg.

Lời khuyên: Xin ít dầu hành, salad.

481 kcal per serving

Protein 13.0 g · Carbs 64.6 g · Fat 20.0 g · Fibre 9.3 g · Sugars 4.1 g · Sodium 1,565.8 mg

Where the calories come from

Where the calories come fromCalories: 11% protein, 53% carbohydrate, 37% fat. 481 kcal total.481kcal / serving
  • Protein13.04 g · 11%
  • Carbohydrate64.63 g · 53%
  • Fat20.03 g · 37%

Estimated, per 300 g serving.

Daily Value at a glance

Protein26 % % Daily Value
Fibre33 % % Daily Value
Sodium68 % % Daily Value

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

Nutrition — 300 g Estimated

NutrientAmount% Daily Value
Energy481.5 kcal24%
Protein13.1 g26%
Carbohydrate64.6 g23%
of which net carbs (carbs minus fibre)55.3 g—
of which sugars4.1 g—
of which added sugars0.0 g0%
Fat20.0 g26%
of which saturated fat3.1 g16%
Fibre9.3 g33%
Sodium1,565.7 mg68%
Where the calories come from
Protein 11% · Carbohydrate 54% · Fat 37% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A4.3 µg RAE0%
Vitamin C4.3 mg5%
Vitamin E1.8 mg12%
Vitamin K41.7 µg35%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.8 mg11%
Vitamin B60.4 mg24%
Folate (B9)161.1 µg40%
Calcium105.9 mg8%
Iron6.8 mg38%
Magnesium76.5 mg18%
Phosphorus255.0 mg20%
Potassium579.0 mg12%
Zinc2.1 mg19%
Selenium13.2 µg24%
Copper0.4 mg44%
Manganese1.8 mg78%
Iodine120.0 µg80%

% 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 300 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 80 %; Manganese: 78 %; Copper: 44 %; Folate (B9): 40 %; Iron: 38 %; Vitamin K: 35 %Iodine80 %Manganese78 %Copper44 %Folate (B9)40 %Iron38 %Vitamin K35 %
Health scoreHealth score 68 out of 100, rated Good.68/ 100
Good

Health score

68 / 100 · Good

Formula: protective index 68 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 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: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy160.5 kcal8%
Protein4.4 g9%
Carbohydrate21.5 g8%
of which net carbs (carbs minus fibre)18.4 g—
of which sugars1.4 g—
of which added sugars0.0 g0%
Fat6.7 g9%
of which saturated fat1.0 g5%
Fibre3.1 g11%
Sodium521.9 mg23%
Where the calories come from
Protein 11% · Carbohydrate 54% · Fat 38% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A1.4 µg RAE0%
Vitamin C1.4 mg2%
Vitamin E0.6 mg4%
Vitamin K13.9 µg12%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.6 mg4%
Vitamin B60.1 mg6%
Folate (B9)53.7 µg13%
Calcium35.3 mg3%
Iron2.3 mg13%
Magnesium25.5 mg6%
Phosphorus85.0 mg7%
Potassium193.0 mg4%
Zinc0.7 mg6%
Selenium4.4 µg8%
Copper0.1 mg11%
Manganese0.6 mg26%
Iodine40.0 µg27%

% 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 — 135 g
  • Đậu lăng — 82 g
  • Hành — 52 g
  • Dầu — 18 g
  • Muối — 4 g
  • Hạt thì là — 5 g
  • Tiêu — 4 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Xơ 10g, đạm 14g
  • Bão hòa 1,5g thấp

Watch out for

  • Natri 420mg
  • Béo 10g

Healthier swaps

Portion sizes

  • Serving — 300 g
  • Serving — 150 g

How long to burn this off

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

482 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 52 min112 min
Running (steady run, 8 MET)≈ 49 min49 min
Cycling (moderate pace, 6 MET)≈ 1 h 6 min66 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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