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Polenta

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Polenta

Rice & cereals · 200 g serving · 40 min total

Good choice

Phần polenta 200g ~220 kcal, xơ 3g, natri 380mg.

Lời khuyên: Xin ít bơ/phô mai, rau.

770 kcal per serving

Protein 16.0 g · Carbs 132.5 g · Fat 21.9 g · Fibre 12.6 g · Sugars 1.1 g · Sodium 1,665.5 mg

Where the calories come from

Where the calories come fromCalories: 8% protein, 67% carbohydrate, 25% fat. 770 kcal total.770kcal / serving
  • Protein16.04 g · 8%
  • Carbohydrate132.45 g · 67%
  • Fat21.85 g · 25%

Estimated, per 200 g serving.

Daily Value at a glance

Protein32 % % Daily Value
Fibre45 % % Daily Value
Sodium72 % % Daily Value

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

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy770.2 kcal39%
Protein16.0 g32%
Carbohydrate132.4 g48%
of which net carbs (carbs minus fibre)119.8 g—
of which sugars1.1 g—
of which added sugars1.1 g2%
Fat21.9 g28%
of which saturated fat10.5 g53%
Fibre12.6 g45%
Sodium1,665.4 mg72%
Where the calories come from
Protein 8% · Carbohydrate 69% · Fat 26% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A149.0 µg RAE17%
Vitamin D0.1 µg1%
Vitamin E1.2 mg8%
Vitamin K1.8 µg2%
Thiamin (B1)0.7 mg58%
Riboflavin (B2)0.4 mg31%
Niacin (B3)6.3 mg39%
Vitamin B60.5 mg29%
Folate (B9)45.6 µg11%
Vitamin B120.1 µg4%
Calcium72.0 mg6%
Iron6.0 mg33%
Magnesium220.0 mg52%
Phosphorus456.0 mg36%
Potassium504.0 mg11%
Zinc3.5 mg32%
Selenium29.2 µg53%
Copper0.3 mg33%
Manganese0.9 mg39%
Iodine124.0 µg83%
Cholesterol42.2 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 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 83 %; Thiamin (B1): 58 %; Selenium: 53 %; Magnesium: 52 %; Niacin (B3): 39 %; Manganese: 39 %Iodine83 %Thiamin (B1)58 %Selenium53 %Magnesium52 %Niacin (B3)39 %Manganese39 %
Health scoreHealth score 77 out of 100, rated Good.77/ 100
Good

Health score

77 / 100 · Good

Formula: protective index 77 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 77, 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
Energy385.1 kcal19%
Protein8.0 g16%
Carbohydrate66.2 g24%
of which net carbs (carbs minus fibre)59.9 g—
of which sugars0.6 g—
of which added sugars0.6 g1%
Fat10.9 g14%
of which saturated fat5.3 g27%
Fibre6.3 g23%
Sodium832.7 mg36%
Where the calories come from
Protein 8% · Carbohydrate 69% · Fat 25% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A74.5 µg RAE8%
Vitamin E0.6 mg4%
Vitamin K0.9 µg1%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.2 mg15%
Niacin (B3)3.1 mg19%
Vitamin B60.3 mg18%
Folate (B9)22.8 µg6%
Calcium36.0 mg3%
Iron3.0 mg17%
Magnesium110.0 mg26%
Phosphorus228.0 mg18%
Potassium252.0 mg5%
Zinc1.7 mg15%
Selenium14.6 µg27%
Copper0.2 mg22%
Manganese0.4 mg17%
Iodine62.0 µg41%
Cholesterol21.1 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

  • Vegetarian
  • Halal
  • Gluten-free
  • Low sodium
  • Low sugar

Allergens

  • milk

Ingredients

  • Bột ngô — 172 g
  • Bơ — 16 g
  • Phô mai — 8 g
  • Muối — 4 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Calo 220, xơ 3g
  • Đạm 6g

Watch out for

  • Natri 380mg
  • Bão hòa 2g

Healthier swaps

Portion sizes

  • Serving — 200 g
  • Serving — 100 g

How long to burn this off

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

770 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 3 h180 min
Running (steady run, 8 MET)≈ 1 h 19 min79 min
Cycling (moderate pace, 6 MET)≈ 1 h 45 min105 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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