1 serving (250 grams) contains 600 calories, 25.0 grams of protein, 20.0 grams of fat, and 80.0 grams of carbohydrates.
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Nutrition Information
Calories |
566.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.2 mg | 15% | |
| Sodium | 1132.1 mg | 49% | |
| Total Carbohydrates | 75.5 g | 27% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 9.4 g | ||
| protein | 23.6 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 283.0 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bahn mi
Bahn Mi is a popular Vietnamese sandwich that blends the culinary influence of French colonialism with traditional Vietnamese ingredients. It typically consists of a baguette filled with a variety of components such as grilled meats or tofu, pickled vegetables (e.g., daikon and carrots), fresh herbs like cilantro, and condiments such as mayonnaise and chili sauce. Nutritionally, a standard Bahn Mi sandwich provides a balance of macronutrients, including carbohydrates from the bread, protein from the meat or tofu, and fiber from the vegetables. Its micronutrient content varies based on the fillings but often includes vitamins A and C from the vegetables and iron from the protein sources. Moderation is key, as traditional inclusions like mayonnaise may increase the fat content.
Health Benefits
- Rich in dietary fiber from pickled and fresh vegetables, supporting digestive health.
- Contains vitamin C from pickled vegetables, enhancing immune function and skin health.
- Provides protein from fillings like grilled meats or tofu, essential for muscle repair and maintenance.
Dietary Considerations
Selection and Storage
Store components separately to maintain freshness: refrigerate pickled vegetables and protein fillings in airtight containers, and keep the baguette at room temperature to preserve texture. Assemble just before serving.
Common Questions About Bahn mi Nutrition
What is the nutritional content of a typical Banh Mi?
A typical Banh Mi sandwich contains around 400-600 calories, depending on the fillings and bread size. It provides around 20-25g of protein from meats like pork, chicken, or tofu, and moderate amounts of fat from mayonnaise or pate. It also offers modest amounts of vitamins from pickled vegetables such as vitamin C and fiber from the vegetables and baguette.
Is Banh Mi suitable for a keto or low-carb diet?
Traditional Banh Mi is not suitable for a keto or low-carb diet due to its high carbohydrate content, mainly from the baguette, which can contain 40-50g of carbs. However, keto-friendly modifications can be made, such as using low-carb bread or lettuce wraps instead of the baguette.
Are there any health concerns with eating Banh Mi?
Banh Mi can be high in sodium due to pickled vegetables, sauces, and processed ingredients like pate. Additionally, the bread provides a high glycemic load, which can be a concern for those managing blood sugar levels. Opting for whole-grain bread and controlling portions of high-sodium fillings can make it a healthier choice.
How much Banh Mi should I eat in one serving?
One Banh Mi sandwich typically constitutes a single serving. However, if you're monitoring calorie intake, consider eating half a sandwich with additional vegetables on the side. For a balanced meal, pair it with a fresh salad or reduce calorie-heavy elements like mayonnaise.
How does Banh Mi compare to other sandwiches like subs or baguettes?
Banh Mi is typically lighter and more flavorful than Western-style subs or baguette sandwiches due to its use of airy, crisp baguettes and fresh, pickled vegetables. While subs often rely on heavy dressings and cooked ingredients, Banh Mi offers a balanced combination of fresh, tangy, and savory elements.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Nutritional Information - USDA FoodData CentralUSDA FoodData CentralThe USDA database contains specific nutritional profiles for individual components of Bánh mì, such as pork, bread, mayonnaise, and pickled vegetables.
- Dietary Guidelines for Americans 2020-2025U.S. Department of Health and Human ServicesGeneral guidelines on sandwich ingredients, including bread, meats, and vegetables, which are key components of a Bánh mì.
- Sodium intake and cardiovascular health: An evaluation based on sandwich ingredientsNational Heart, Lung, and Blood InstituteHighlights the impact of sodium-rich components like sauces and cured meats, relevant to Bánh mì preparation.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
