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Oatmeal porridge
Good choiceTô cháo yến mạch 250g ~180 kcal, xơ 4g, natri 80mg.
Lời khuyên: Không đường/mật ong nhiều; thêm hạt/sữa chua.
120 kcal per serving
Where the calories come from
- Protein5.06 g · 17%
- Carbohydrate15.84 g · 53%
- Fat4.12 g · 31%
Estimated, per 250 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 250 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 119.8 kcal | 6% |
| Protein | 5.1 g | 10% |
| Carbohydrate | 15.9 g | 6% |
| of which net carbs (carbs minus fibre) | 14.2 g | — |
| of which sugars | 4.3 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 4.1 g | 5% |
| of which saturated fat | 1.8 g | 9% |
| Fibre | 1.7 g | 6% |
| Sodium | 817.0 mg | 36% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 36.8 µg RAE | 4% |
| Vitamin D | 1.0 µg | 5% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.5 µg | 0% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 0.3 mg | 2% |
| Folate (B9) | 10.0 µg | 3% |
| Vitamin B12 | 0.4 µg | 17% |
| Calcium | 102.0 mg | 8% |
| Iron | 0.9 mg | 5% |
| Magnesium | 35.8 mg | 9% |
| Phosphorus | 144.0 mg | 12% |
| Potassium | 176.0 mg | 4% |
| Zinc | 1.3 mg | 12% |
| Selenium | 8.4 µg | 15% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.6 mg | 26% |
| Iodine | 87.3 µg | 58% |
| Cholesterol | 8.0 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.
Top vitamins & minerals
% Daily Value per 250 g serving — estimated.
Health score
48 / 100 · Fair
Formula: protective index 48 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 48, 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
| Nutrient | Amount | % Daily Value |
| Energy | 47.9 kcal | 2% |
| Protein | 2.0 g | 4% |
| Carbohydrate | 6.3 g | 2% |
| of which net carbs (carbs minus fibre) | 5.6 g | — |
| of which sugars | 1.7 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 1.7 g | 2% |
| of which saturated fat | 0.7 g | 3% |
| Fibre | 0.7 g | 3% |
| Sodium | 326.8 mg | 14% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 14.7 µg RAE | 2% |
| Vitamin D | 0.4 µg | 2% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.2 µg | 0% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.1 mg | 1% |
| Folate (B9) | 4.0 µg | 1% |
| Vitamin B12 | 0.1 µg | 4% |
| Calcium | 40.8 mg | 3% |
| Iron | 0.4 mg | 2% |
| Magnesium | 14.3 mg | 3% |
| Phosphorus | 57.6 mg | 5% |
| Potassium | 70.4 mg | 1% |
| Zinc | 0.5 mg | 5% |
| Selenium | 3.3 µg | 6% |
| Manganese | 0.2 mg | 9% |
| Iodine | 34.9 µg | 23% |
| Cholesterol | 3.2 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.
Suitable for
Allergens
Ingredients
- Yến mạch — 100 g
- Sữa — 80 g
- Muối — 2 g
- Nước — 68 g
How it is made
Nấu cháo 90–100°C, tinh bột hồ hóa, GI tăng.
Good to know
What is good
- Xơ 4g, calo 180
- Natri thấp
Watch out for
- Đạm 6g
- Đường 8g nếu nấu sữa ngọt
Healthier swaps
Portion sizes
- Serving — 80 g
- Small bowl — 125 g
- Bowl — 250 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
120 kcal per 250 g portion · at 70 kg
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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