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 | 94.3 mg | 7% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 377.4 mg | 8% | |
* 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 sandwich
The Banh Mi sandwich is a popular Vietnamese dish that reflects the country's rich culinary heritage, influenced by French colonialism. It typically consists of a crusty baguette filled with a combination of proteins (like grilled pork, chicken, or tofu), pickled vegetables (carrots and daikon), fresh cucumber, cilantro, jalapeños, and a spread such as mayonnaise or pâté. Nutritionally, a standard Banh Mi offers a balanced mix of carbohydrates, proteins, and fats, along with fiber from vegetables. Depending on the choice of protein and condiments, it can range between 350-600 calories per serving, with a moderate amount of sodium and varying micronutrient content such as vitamin C from vegetables and iron from meat or tofu.
Health Benefits
- Rich in vitamin C from pickled carrots and fresh vegetables, which supports immune health and collagen production.
- Good source of dietary fiber from pickled and fresh vegetables, aiding digestion and promoting gut health.
- Contains iron, particularly from meat fillings such as pork or chicken, which is essential for oxygen transport in the body.
Dietary Considerations
Selection and Storage
Store components separately to preserve freshness: keep bread in a paper bag to maintain crustiness, and refrigerate vegetables and protein in sealed containers for up to 2-3 days.
Common Questions About Bahn mi sandwich Nutrition
Is a Banh Mi sandwich high in protein?
A Banh Mi sandwich can be a good source of protein depending on the filling. For example, if filled with pork, chicken, or tofu, it typically provides around 15-25 grams of protein per serving. The exact protein content will vary based on portion size and specific ingredients, but it’s a moderate source of protein overall.
Can I eat a Banh Mi sandwich on a keto or low-carb diet?
A traditional Banh Mi sandwich is not suitable for a strict keto or low-carb diet due to the high carbohydrate content of the baguette. A typical serving contains around 40-50 grams of carbs. However, you can adapt it for low-carb diets by using a keto-friendly bread or lettuce wraps instead.
What are the health benefits or concerns of eating a Banh Mi sandwich?
A Banh Mi offers a mix of nutrients from the fresh vegetables (e.g., carrots, cucumbers, and cilantro), which are high in vitamins and antioxidants. However, traditional options can be high in refined carbs and sodium, especially if made with processed meats like pâté or pork cold cuts. Choosing lean proteins and whole-grain bread makes it a healthier option.
What is the recommended portion size for a Banh Mi sandwich?
A standard Banh Mi sandwich is often 8-10 inches long and can contain 300-500 calories depending on the fillings and bread size. For a balanced meal, consider eating half a sandwich with a side of vegetables or reducing the bread portion if calorie intake is a concern.
How does a Banh Mi sandwich compare to other sandwiches?
Compared to other sandwiches, a Banh Mi is unique for its combination of French baguette and Vietnamese flavors, with fresh herbs and pickled vegetables. Nutritionally, Banh Mi sandwiches are lighter than some deli-style sandwiches but higher in sodium than simpler options like a turkey or veggie sandwich without spreads or seasoned meats.
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.
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.
