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East African ugali

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East African ugali

Also known as: Ugali · Rice & cereals · 200 g serving · 45 min total

Limit this one

Ugali: 710 kcal/200g, natri 1621mg, xơ 14g — bột ngô đặc.

Lời khuyên: Bớt muối khi nấu, ăn kèm rau chứ không chỉ muối.

710 kcal per serving

Protein 15.9 g · Carbs 150.7 g · Fat 7.0 g · Fibre 14.3 g · Sugars 1.3 g · Sodium 1,620.6 mg

Where the calories come from

Where the calories come fromCalories: 9% protein, 83% carbohydrate, 9% fat. 710 kcal total.710kcal / serving
  • Protein15.92 g · 9%
  • Carbohydrate150.72 g · 83%
  • Fat7.04 g · 9%

Estimated, per 200 g serving.

Daily Value at a glance

Protein32 % % Daily Value
Fibre51 % % Daily Value
Sodium70 % % Daily Value

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

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy709.6 kcal35%
Protein15.9 g32%
Carbohydrate150.7 g55%
of which net carbs (carbs minus fibre)136.4 g—
of which sugars1.3 g—
of which added sugars1.3 g3%
Fat7.0 g9%
of which saturated fat1.0 g5%
Fibre14.3 g51%
Sodium1,620.6 mg70%
Where the calories come from
Protein 9% · Carbohydrate 85% · Fat 9% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A21.6 µg RAE2%
Vitamin E0.8 mg5%
Vitamin K0.6 µg1%
Thiamin (B1)0.8 mg67%
Riboflavin (B2)0.4 mg31%
Niacin (B3)7.1 mg44%
Vitamin B60.6 mg35%
Folate (B9)49.0 µg12%
Calcium12.7 mg1%
Iron6.8 mg38%
Magnesium248.0 mg59%
Phosphorus472.0 mg38%
Potassium564.0 mg12%
Zinc3.6 mg33%
Selenium30.4 µg55%
Copper0.4 mg44%
Manganese1.0 mg43%
Iodine120.0 µg80%

% 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: 80 %; Thiamin (B1): 67 %; Magnesium: 59 %; Selenium: 55 %; Niacin (B3): 44 %; Copper: 44 %Iodine80 %Thiamin (B1)67 %Magnesium59 %Selenium55 %Niacin (B3)44 %Copper44 %
Health scoreHealth score 73 out of 100, rated Good.73/ 100
Good

Health score

73 / 100 · Good

Formula: protective index 78 + NOVA 1 adjustment (+5) + overall level (limit → -10) = 73, 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
Energy354.8 kcal18%
Protein8.0 g16%
Carbohydrate75.4 g27%
of which net carbs (carbs minus fibre)68.2 g—
of which sugars0.6 g—
of which added sugars0.6 g1%
Fat3.5 g4%
of which saturated fat0.5 g3%
Fibre7.2 g26%
Sodium810.3 mg35%
Where the calories come from
Protein 9% · Carbohydrate 85% · Fat 9% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A10.8 µg RAE1%
Vitamin E0.4 mg3%
Vitamin K0.3 µg0%
Thiamin (B1)0.4 mg33%
Riboflavin (B2)0.2 mg15%
Niacin (B3)3.6 mg23%
Vitamin B60.3 mg18%
Folate (B9)24.5 µg6%
Calcium6.4 mg0%
Iron3.4 mg19%
Magnesium124.0 mg30%
Phosphorus236.0 mg19%
Potassium282.0 mg6%
Zinc1.8 mg16%
Selenium15.2 µg28%
Copper0.2 mg22%
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.

Suitable for

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

Ingredients

  • Bột ngô — 196 g
  • Muối — 4 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

  • Xơ 14g
  • NOVA 1

Watch out for

  • Natri 1621mg
  • 710 kcal một phần

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.

710 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 46 min166 min
Running (steady run, 8 MET)≈ 1 h 12 min72 min
Cycling (moderate pace, 6 MET)≈ 1 h 37 min97 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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