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Persian tahdig rice

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Persian tahdig rice

Also known as: Tahdig · Rice & cereals · 150 g serving · 40 min total

Enjoy in moderation

Phần tahdig 150g ~280 kcal, natri 280mg.

Lời khuyên: 1/2 phần, salad.

289 kcal per serving

Protein 3.8 g · Carbs 34.6 g · Fat 14.8 g · Fibre 0.7 g · Sugars 0.7 g · Sodium 1,171.9 mg

Where the calories come from

Where the calories come fromCalories: 5% protein, 48% carbohydrate, 47% fat. 289 kcal total.289kcal / serving
  • Protein3.76 g · 5%
  • Carbohydrate34.6 g · 48%
  • Fat14.82 g · 47%

Estimated, per 150 g serving.

Daily Value at a glance

Protein8 % % Daily Value
Fibre3 % % Daily Value
Sodium51 % % Daily Value

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

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy288.8 kcal14%
Protein3.8 g8%
Carbohydrate34.6 g13%
of which net carbs (carbs minus fibre)33.9 g—
of which sugars0.8 g—
of which added sugars0.0 g0%
Fat14.8 g19%
of which saturated fat2.6 g13%
Fibre0.7 g3%
Sodium1,171.9 mg51%
Where the calories come from
Protein 5% · Carbohydrate 48% · Fat 46% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A3.8 µg RAE0%
Vitamin C0.1 mg0%
Vitamin E1.2 mg8%
Vitamin K26.0 µg22%
Niacin (B3)0.5 mg3%
Vitamin B60.1 mg6%
Folate (B9)4.7 µg1%
Vitamin B120.1 µg4%
Calcium31.1 mg2%
Iron0.8 mg4%
Magnesium18.0 mg4%
Phosphorus67.1 mg5%
Potassium84.0 mg2%
Zinc0.7 mg6%
Selenium9.2 µg17%
Copper0.1 mg11%
Manganese0.8 mg35%
Iodine94.5 µg63%
Cholesterol1.8 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 150 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 63 %; Manganese: 35 %; Vitamin K: 22 %; Selenium: 17 %; Copper: 11 %; Vitamin E: 8 %Iodine63 %Manganese35 %Vitamin K22 %Selenium17 %Copper11 %Vitamin E8 %
Health scoreHealth score 31 out of 100, rated Low.31/ 100
Low

Health score

31 / 100 · Low

Formula: protective index 36 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 31, 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
Energy192.5 kcal10%
Protein2.5 g5%
Carbohydrate23.1 g8%
of which net carbs (carbs minus fibre)22.6 g—
of which sugars0.5 g—
of which added sugars0.0 g0%
Fat9.9 g13%
of which saturated fat1.7 g9%
Fibre0.5 g2%
Sodium781.3 mg34%
Where the calories come from
Protein 5% · Carbohydrate 48% · Fat 46% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A2.5 µg RAE0%
Vitamin C0.1 mg0%
Vitamin E0.8 mg5%
Vitamin K17.3 µg14%
Niacin (B3)0.3 mg2%
Vitamin B60.1 mg6%
Folate (B9)3.2 µg1%
Calcium20.7 mg2%
Iron0.5 mg3%
Magnesium12.0 mg3%
Phosphorus44.7 mg4%
Potassium56.0 mg1%
Zinc0.5 mg5%
Selenium6.2 µg11%
Copper0.1 mg11%
Manganese0.5 mg22%
Iodine63.0 µg42%
Cholesterol1.2 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

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

Allergens

  • milk

Ingredients

  • Cơm — 118 g
  • Dầu — 14 g
  • Sữa chua — 14 g
  • Nghệ tây — 1 g
  • Muối — 3 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Calo 280, đạm 6g
  • Natri 280mg vừa

Watch out for

  • Bão hòa 4g
  • Xơ 1g

Healthier swaps

Portion sizes

  • 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.

289 kcal per 150 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 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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