1 serving (250 grams) contains 600 calories, 25.0 grams of protein, 20.0 grams of fat, and 80.0 grams of carbohydrates.
Log this food in SnapCalorie
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 Banh mi sandwich
The Banh Mi sandwich is a vibrant and flavorful Vietnamese street food that reflects a fusion of French and Vietnamese culinary influences. It typically consists of a crispy baguette filled with a variety of ingredients such as protein (e.g., grilled pork, chicken, or tofu), pickled vegetables, fresh cucumber, cilantro, and a spread like mayonnaise or pâté. Nutritionally, a Banh Mi provides a balance of macronutrients: carbohydrates from the bread, protein from the filling, and small amounts of fats from the spreads. It also contains essential micronutrients, including vitamins A and C from the vegetables and B vitamins from the protein sources. The exact nutritional profile depends on the specific ingredients used, but it is often rich in fiber, antioxidants, and lean protein when made with fresh, wholesome components.
Health Benefits
- Rich in antioxidants like vitamin C from pickled vegetables, which support the immune system and skin health.
- Good source of lean protein (chicken, pork, or tofu) to help maintain muscle strength and repair body tissues.
- Contains dietary fiber from fresh and pickled vegetables, supporting digestive health and regular bowel movements.
Dietary Considerations
Selection and Storage
To maintain crispness, store bread and fillings separately in airtight containers and assemble fresh before eating. Consume within 1-2 days for best quality.
Common Questions About Banh mi sandwich Nutrition
Is Banh Mi high in protein?
A traditional Banh Mi sandwich typically contains around 15-25 grams of protein, depending on the meat filling such as pork, chicken, or tofu. The protein content primarily comes from the meat and tofu options, while additional amounts come from eggs, pâté, and mayonnaise if included.
Can I eat Banh Mi on a keto diet?
Banh Mi is generally not compatible with a keto diet due to the high carbohydrate content in the baguette, which typically contains 40-80 grams of carbs per serving. However, you can modify the dish by replacing the baguette with a low-carb bread or lettuce wrap to make it keto-friendly.
Are there any health benefits to eating Banh Mi?
Banh Mi can offer health benefits depending on the ingredients. With its abundance of fresh herbs and vegetables like pickled carrots, cucumbers, and cilantro, it provides vitamins A and C. However, the bread and certain condiments like mayonnaise and pâté can be high in calories and saturated fats, so moderation is key.
What is the recommended serving size for a Banh Mi sandwich?
One standard Banh Mi sandwich, typically weighing around 250-350 grams, is considered a serving size. To balance your meal, consider pairing it with additional vegetables or opting for a smaller sandwich if the baguette is oversized.
How does Banh Mi compare to a regular sandwich in terms of nutrition?
Banh Mi often has a lighter bread compared to traditional Western sandwiches, but the filling can vary significantly in terms of calories and nutrients. While the fresh veggies make it healthier in some cases, the use of fatty meats, pate, and mayonnaise can make it comparable in calories and fats to heavier sandwiches like deli-style subs.
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.
- Meats and Poultry: Nutritional ProfilesUSDA FoodData CentralThis source lists nutrition data for common proteins like pork or chicken, which are often featured in Banh Mi sandwiches.
- Dietary Guidelines for Americans, 2020-2025USDA & HHSGuidelines on balanced eating that apply to multi-component foods like Banh Mi sandwiches, focusing on bread, vegetables, and protein.
- Vegetables and Nutritional BenefitsHarvard T.H. Chan School of Public HealthDiscusses the health benefits of vegetables, which are an essential component of Banh Mi sandwiches (e.g., pickled carrots and cucumbers).
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.
