You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Okayu

Add to my diary

Okayu

Rice & cereals · 250 g serving · 45 min total

Good choice

Tô okayu 250g ~80 kcal, béo 0g, natri 180mg.

Lời khuyên: Xin ít muối, kèm umeboshi vừa.

146 kcal per serving

Protein 3.0 g · Carbs 31.6 g · Fat 0.3 g · Fibre 0.5 g · Sugars 0.1 g · Sodium 782.6 mg

Where the calories come from

Where the calories come fromCalories: 9% protein, 89% carbohydrate, 2% fat. 146 kcal total.146kcal / serving
  • Protein3.01 g · 9%
  • Carbohydrate31.58 g · 89%
  • Fat0.31 g · 2%

Estimated, per 250 g serving.

Daily Value at a glance

Protein6 % % Daily Value
Fibre2 % % Daily Value
Sodium34 % % Daily Value

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

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy145.5 kcal7%
Protein3.0 g6%
Carbohydrate31.6 g11%
of which net carbs (carbs minus fibre)31.1 g—
of which sugars0.1 g—
of which added sugars0.0 g0%
Fat0.3 g0%
of which saturated fat0.1 g1%
Fibre0.5 g2%
Sodium782.5 mg34%
Where the calories come from
Protein 8% · Carbohydrate 87% · Fat 2% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Niacin (B3)0.4 mg3%
Vitamin B60.1 mg6%
Folate (B9)3.4 µg1%
Calcium15.8 mg1%
Iron0.2 mg1%
Magnesium14.8 mg4%
Phosphorus48.3 mg4%
Potassium39.5 mg1%
Zinc0.6 mg5%
Selenium8.4 µg15%
Copper0.1 mg11%
Manganese0.5 mg22%
Iodine60.0 µg40%

% 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 servingIodine: 40 %; Manganese: 22 %; Selenium: 15 %; Copper: 11 %; Vitamin B6: 6 %; Zinc: 5 %Iodine40 %Manganese22 %Selenium15 %Copper11 %Vitamin B66 %Zinc5 %
Health scoreHealth score 54 out of 100, rated Fair.54/ 100
Fair

Health score

54 / 100 · Fair

Formula: protective index 44 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 54, 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
Energy58.2 kcal3%
Protein1.2 g2%
Carbohydrate12.6 g5%
of which net carbs (carbs minus fibre)12.4 g—
of which sugars0.0 g—
of which added sugars0.0 g0%
Fat0.1 g0%
of which saturated fat0.0 g0%
Fibre0.2 g1%
Sodium313.0 mg14%
Where the calories come from
Protein 8% · Carbohydrate 87% · Fat 2% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Niacin (B3)0.2 mg1%
Folate (B9)1.3 µg0%
Calcium6.3 mg0%
Iron0.1 mg1%
Magnesium5.9 mg1%
Phosphorus19.3 mg2%
Potassium15.8 mg0%
Zinc0.2 mg2%
Selenium3.4 µg6%
Manganese0.2 mg9%
Iodine24.0 µg16%

% 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 sodium
  • Low sugar

Ingredients

  • Cơm — 112 g
  • Muối — 2 g
  • Nước — 136 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

  • Calo 80, béo 0g
  • Dễ tiêu

Watch out for

  • Đạm 2g thấp
  • Xơ 0g

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.

146 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 34 min34 min
Running (steady run, 8 MET)≈ 15 min15 min
Cycling (moderate pace, 6 MET)≈ 20 min20 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

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Rice and lentil khichdiRice and lentil khichdiRice & cereals259 kcalP 6g · C 39g · F 8gper 250 g servingGood choiceChinese congeeChinese congeeRice & cereals123 kcalP 3g · C 27g · F 0gper 400 g servingEnjoy in moderationRice flour porridgeRice flour porridgeRice & cereals128 kcalP 2g · C 28g · F 1gper 250 g servingGood choicePakhalaPakhalaRice & cereals195 kcalP 4g · C 42g · F 0gper 300 g servingEnjoy in moderationVietnamese rice porridgeVietnamese rice porridgeRice & cereals102 kcalP 2g · C 22g · F 0gper 350 g servingEnjoy in moderationMalabar spinach porridgeMalabar spinach porridgeRice & cereals72 kcalP 3g · C 15g · F 0gper 350 g servingGood choice