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

← Back to food library

Zereshk polo

Add to my diary

Zereshk polo

Rice & cereals · 320 g serving · 60 min total

Enjoy in moderation

Zereshk polo 320g ~520 kcal; cơm gà phúc bồn tử, đạm 28g.

Lời khuyên: Một phần. Nhiều cơm. Không phải tahchin.

543 kcal per serving

Protein 29.5 g · Carbs 57.5 g · Fat 20.8 g · Fibre 1.2 g · Sugars 7.9 g · Sodium 78.6 mg

Where the calories come from

Where the calories come fromCalories: 22% protein, 43% carbohydrate, 35% fat. 543 kcal total.543kcal / serving
  • Protein29.54 g · 22%
  • Carbohydrate57.46 g · 43%
  • Fat20.75 g · 35%

Estimated, per 320 g serving.

Daily Value at a glance

Protein59 % % Daily Value
Fibre4 % % Daily Value
Sodium3 % % Daily Value

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

Nutrition — 320 g Estimated

NutrientAmount% Daily Value
Energy542.7 kcal27%
Protein29.5 g59%
Carbohydrate57.4 g21%
of which net carbs (carbs minus fibre)56.2 g—
of which sugars7.9 g—
of which added sugars0.0 g0%
Fat20.7 g27%
of which saturated fat4.8 g24%
Fibre1.2 g4%
Sodium78.7 mg3%
Where the calories come from
Protein 22% · Carbohydrate 42% · Fat 34% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A43.2 µg RAE5%
Vitamin C0.3 mg0%
Vitamin E1.0 mg7%
Vitamin K17.3 µg14%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)8.4 mg53%
Vitamin B60.5 mg29%
Folate (B9)10.2 µg3%
Vitamin B120.3 µg13%
Calcium37.8 mg3%
Iron1.7 mg9%
Magnesium45.4 mg11%
Phosphorus249.0 mg20%
Potassium348.8 mg7%
Zinc2.6 mg24%
Selenium34.2 µg62%
Copper0.2 mg22%
Manganese0.9 mg39%
Cholesterol79.4 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 320 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 62 %; Niacin (B3): 53 %; Manganese: 39 %; Vitamin B6: 29 %; Zinc: 24 %; Copper: 22 %Selenium62 %Niacin (B3)53 %Manganese39 %Vitamin B629 %Zinc24 %Copper22 %
Health scoreHealth score 60 out of 100, rated Good.60/ 100
Good

Health score

60 / 100 · Good

Formula: protective index 65 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 60, 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
Energy169.6 kcal8%
Protein9.2 g18%
Carbohydrate18.0 g7%
of which net carbs (carbs minus fibre)17.6 g—
of which sugars2.5 g—
of which added sugars0.0 g0%
Fat6.5 g8%
of which saturated fat1.5 g8%
Fibre0.4 g1%
Sodium24.6 mg1%
Where the calories come from
Protein 22% · Carbohydrate 42% · Fat 34% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A13.5 µg RAE2%
Vitamin C0.1 mg0%
Vitamin E0.3 mg2%
Vitamin K5.4 µg5%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.6 mg16%
Vitamin B60.2 mg12%
Folate (B9)3.2 µg1%
Vitamin B120.1 µg4%
Calcium11.8 mg1%
Iron0.5 mg3%
Magnesium14.2 mg3%
Phosphorus77.8 mg6%
Potassium109.0 mg2%
Zinc0.8 mg7%
Selenium10.7 µg19%
Copper0.1 mg11%
Manganese0.3 mg13%
Cholesterol24.8 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.

Suitable for

  • Halal
  • Gluten-free
  • Dairy-free
  • High protein

Ingredients

  • Cơm — 170 g
  • Gà — 90 g
  • Phúc bồn tử khô — 12 g
  • Dầu — 8 g

How it is made

simmer · Prep 20 min · Cook 40 min

Cơm nghệ tây với gà và zereshk.

Good to know

What is good

  • Đạm 28g

Watch out for

  • Carb 58g

Healthier swaps

Portion sizes

  • Serving — 320 g
  • Serving — 160 g

How long to burn this off

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

543 kcal per 320 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 7 min127 min
Running (steady run, 8 MET)≈ 55 min55 min
Cycling (moderate pace, 6 MET)≈ 1 h 14 min74 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 2026-10-02 · 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.

Japanese rice bowlJapanese rice bowlRice & cereals672 kcalP 40g · C 63g · F 28gper 450 g servingLimit this oneArroz caldoArroz caldoRice & cereals432 kcalP 24g · C 45g · F 16gper 350 g servingEnjoy in moderationMadroubaMadroubaRice & cereals334 kcalP 20g · C 25g · F 17gper 300 g servingEnjoy in moderationScallop fried riceScallop fried riceRice & cereals534 kcalP 27g · C 56g · F 21gper 320 g servingEnjoy in moderationStone-bowl bibimbapStone-bowl bibimbapRice & cereals570 kcalP 28g · C 67g · F 21gper 450 g servingEnjoy in moderationHoi An chicken riceHoi An chicken riceRice & cereals601 kcalP 32g · C 58g · F 26gper 400 g servingEnjoy in moderation