Do có các thành phần thuần tự nhiên lại được ủ lên men nên chao là gia vị có hàm lượng dinh dưỡng khá cao. Nhờ quá trình lên men và thủy phân nên lượng vitamin B2 và B12 trong chao khá phong phú, gấp 6-7 lần đậu hũ. Bên cạnh đó, chao môn có chứa một hàm lượng protein, chất xơ có thể ngăn ngừa bệnh thiếu máu. Khoai môn tuy có hương vị béo, nhưng ưu điểm của khoai môn lại là không chứa cholesterol nên rất tốt cho người đang kiêng chất béo. Hàm lượng sodium thấp nhưng lại giàu vitamin, đặc biệt là những loại vitamin quan trọng mà cơ thể cần.

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