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Ochazuke

Rice & cereals · 400 g serving · 7 min total

Enjoy in moderation

Ochazuke 400g ~275 kcal; cơm chan trà, tinh bột 56g.

Lời khuyên: Một chén. Có cá hồi và nước tương. Không phải cháo.

288 kcal per serving

Protein 10.5 g · Carbs 51.4 g · Fat 3.6 g · Fibre 0.7 g · Sugars 0.1 g · Sodium 23.4 mg

Where the calories come from

Protein10.48 g · 15%
Carbohydrate51.4 g · 73%
Fat3.61 g · 12%

Estimated, per 400 g serving.

Daily Value at a glance

Protein21 % % Daily Value

Fibre3 % % Daily Value

Sodium1 % % Daily Value

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

Nutrition — 400 g Estimated

Nutrient	Amount	% Daily Value
Energy	288.0 kcal	14%
Protein	10.5 g	21%
Carbohydrate	51.4 g	19%
of which net carbs (carbs minus fibre)	50.7 g	—
of which sugars	0.1 g	—
of which added sugars	0.0 g	0%
Fat	3.6 g	5%
of which saturated fat	0.8 g	4%
Fibre	0.7 g	3%
Sodium	23.6 mg	1%

Where the calories come from

Protein 15% · Carbohydrate 71% · Fat 11% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	22.4 µg RAE	2%
Vitamin C	1.7 mg	2%
Vitamin D	3.3 µg	16%
Vitamin E	0.4 mg	3%
Vitamin K	0.1 µg	0%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	2.8 mg	18%
Vitamin B6	0.3 mg	18%
Folate (B9)	25.8 µg	6%
Vitamin B12	0.7 µg	29%
Calcium	23.1 mg	2%
Iron	0.5 mg	3%
Magnesium	34.5 mg	8%
Phosphorus	143.2 mg	11%
Potassium	232.8 mg	5%
Zinc	1.1 mg	10%
Selenium	23.9 µg	43%
Copper	0.2 mg	22%
Manganese	1.3 mg	57%
Cholesterol	15.8 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 400 g serving — estimated.

Good

Health score

65 / 100 · Good

Formula: protective index 70 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 65, 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

Nutrient	Amount	% Daily Value
Energy	72.0 kcal	4%
Protein	2.6 g	5%
Carbohydrate	12.9 g	5%
of which net carbs (carbs minus fibre)	12.7 g	—
of which sugars	0.0 g	—
of which added sugars	0.0 g	0%
Fat	0.9 g	1%
of which saturated fat	0.2 g	1%
Fibre	0.2 g	1%
Sodium	5.9 mg	0%

Where the calories come from

Protein 14% · Carbohydrate 72% · Fat 11% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	5.6 µg RAE	1%
Vitamin C	0.4 mg	0%
Vitamin D	0.8 µg	4%
Vitamin E	0.1 mg	1%
Niacin (B3)	0.7 mg	4%
Vitamin B6	0.1 mg	6%
Folate (B9)	6.5 µg	2%
Vitamin B12	0.2 µg	8%
Calcium	5.8 mg	0%
Iron	0.1 mg	1%
Magnesium	8.6 mg	2%
Phosphorus	35.8 mg	3%
Potassium	58.2 mg	1%
Zinc	0.3 mg	3%
Selenium	6.0 µg	11%
Manganese	0.3 mg	13%
Cholesterol	4.0 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

Allergens

Ingredients

Cơm — 180 g
Trà xanh — 180 g
Cá hồi vụn — 25 g
Rong biển — 2 g

How it is made

brew · Prep 5 min · Cook 2 min

Chan trà nóng lên cơm, rắc cá hồi, rong và vừng.

Good to know

What is good

Ít béo
Đường thấp

Watch out for

Tinh bột 56g
GI cao

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.

Portion

288 kcal per 400 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 7 min67 min

Running (steady run, 8 MET)≈ 29 min29 min

Cycling (moderate pace, 6 MET)≈ 39 min39 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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