AI-generated photo.
Burmese · Iconic · Myanmar
Mohinga
Also called မုန့်ဟင်းခါး
Mohinga, a dish from Myanmar (မုန့်ဟင်းခါး).
Pai editors’ mark 4 / 5
Plan, list, and collections
Mohinga is cooked in Myanmar as its own dish. Simmer a peppery fish broth thickened with a spoon of chickpea flour and ladle it over rice noodles. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
77
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 27%
- Carbs 65%
- Fat 8%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 33 g of protein in the serving.
Watch · Low sodium
About 1003 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Dry rice noodle228 kcal
- Chickpea flour155 kcal
- White fish fillet84 kcal
- Lemongrass6 kcal
- Celery6 kcal
- Garlic4 kcal
Glycemic load
Estimated glycemic load for this count: 49.8. The bands come from the ingredient table.
Portion
One serving, as written, is about 490 kcal.
Allergens. Fish
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 368 kcal after the change.
Use half the fish sauce and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 490 kcal | 25% |
| Protein | 33 g | 66% |
| Carbohydrate | 78.7 g | 29% |
| Fiber | 6.3 g | 23% |
| Total sugars | 5.4 g | 11% |
| Fat | 4.1 g | 5% |
| Saturated fat | 0.4 g | 2% |
| Cholesterol | 56 mg | 19% |
| Sodium | 1003 mg | 44% |
| Potassium | 856 mg | 18% |
| Calcium | 67 mg | 5% |
| Iron | 3.2 mg | 18% |
| Magnesium | 117 mg | 28% |
| Zinc | 2.2 mg | 20% |
| Vitamin A | 10 mcg | 1% |
| Vitamin C | 5.6 mg | 6% |
| Vitamin D | 1.2 mcg | 6% |
| Vitamin E · estimate | 0.6 mg | 4% |
| Vitamin K · estimate | 20 mcg | 17% |
| Thiamin (B1) | 0.2 mg | 20% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) · estimate | 7.2 mg | 45% |
| Vitamin B6 · estimate | 0.7 mg | 43% |
| Folate | 200 mcg | 50% |
| Vitamin B12 | 1.5 mcg | 64% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- Protein is high enough to make the meal satisfying.
- Sodium is on the higher side. The swaps below pull it down.
- Fish here is a commonly eaten, lower-mercury choice when fully cooked. Follow your own pregnancy fish guidance.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Dry rice noodle8 oz250 g
White fish fillet4 fillets480 g
Lemongrass2 stalks24 g
Fresh ginger1 piece16 g
Garlic4 cloves12 g
Chickpea flour1.25 cups160 g
Fish sauce1.5 tbsp21.82 ml
Lime juice3 tbsp40 ml
Celery1.5 cups160 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the fish sauce and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Set a heavy pot over medium heat. For Mohinga, start here: simmer a peppery fish broth thickened with a spoon of chickpea flour and ladle it over rice noodles.
AI-generated photo.
2Simmer a peppery fish broth thickened with a spoon of chickpea flour and ladle it over rice noodles.
Cook 35 min
AI-generated photo.
3The liquid should be quiet and the center tender. Stop when this is true of Mohinga: Simmer a peppery fish broth thickened with a spoon of chickpea flour and ladle it over rice noodles.
AI-generated photo.
4Ladle it into warm bowls. Mohinga is eaten in Myanmar as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Mohinga is done when the thickest piece is tender and the liquid is quiet, not at a hard boil.
If it goes wrong
- Mohinga looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Mohinga spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Mohinga, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Mohinga is cooked by simmer in Myanmar. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook seafood until it is done through. This is a common cooking fish or shellfish, not a high-mercury choice.
Allergens in the required list: Fish.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.