Chicken banh mi

Lunch

Item Rating: 68/100

1 serving (250 grams) contains 500 calories, 25.0 grams of protein, 15.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		471.7
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		47.2 mg	15%
Sodium		1132.1 mg	49%
Total Carbohydrates		56.6 g	20%
	Dietary Fiber	3.8 g	13%
	Sugars	7.5 g
protein		23.6 g	47%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.9 mg	10%
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

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 127 cal (28.5%)

Protein: 94 cal (21.0%)

Carbs: 226 cal (50.5%)

About Chicken banh mi

Chicken Banh Mi is a Vietnamese sandwich that originated as a fusion of French and Vietnamese cuisine during the colonial period. It typically consists of a baguette filled with marinated grilled chicken, pickled vegetables (carrots and daikon), cucumbers, cilantro, jalapeños, and sometimes a spread of mayonnaise or pâté. A typical sandwich contains protein from the chicken, carbohydrates from the baguette, fiber and vitamins from the vegetables, and a moderate amount of fats from the condiments. It's a well-rounded dish offering a flavorful balance of nutrients, with added zing from pickled tanginess and fresh herbs.

Health Benefits

• Chicken provides high-quality protein (approximately 25-30 grams per serving) to support muscle repair and immune function.
• Pickled vegetables are rich in dietary fiber and probiotics, which promote gut health and digestion.
• Cilantro is a source of antioxidants like vitamin A and vitamin C, which support immune health and reduce inflammation.

Dietary Considerations

Allergens: Contains wheat, soy (in marinade), egg (in mayonnaise)

Suitable for: High-protein diet, non-vegetarian diet

Not suitable for: Gluten-free diet (unless using gluten-free bread), vegetarian diet, vegan diet

Selection and Storage

Store leftover components (chicken, vegetables, bread) separately in airtight containers in the refrigerator for up to 3 days. Assemble fresh before eating to prevent the bread from becoming soggy.

Common Questions About Chicken banh mi Nutrition

How many calories and how much protein is in a Chicken Banh Mi?

A typical Chicken Banh Mi sandwich contains around 400-600 calories and provides approximately 20-30 grams of protein, depending on the portion size and specific ingredients used such as bread type and sauce. It also contains a moderate amount of fat (10-16 grams) and carbohydrates (50-70 grams).

Is Chicken Banh Mi suitable for a low-carb or keto diet?

Chicken Banh Mi is not ideal for a keto or low-carb diet due to the French baguette, which is high in carbohydrates (around 40-50 grams per serving). To make it more keto-friendly, you can use a low-carb bread or lettuce wraps as a substitute for the baguette.

Are there any health benefits or concerns with eating Chicken Banh Mi?

Chicken Banh Mi offers a good source of lean protein from chicken and maintains a balance of vegetables like pickled carrots, daikon, cucumbers, and cilantro, which provide fiber and vitamins. However, the traditional baguette can be high in refined carbs, and sauces like mayonnaise can add extra fats and calories. Opting for whole-grain bread and reducing sauce portions can make it healthier.

What is the recommended serving size for Chicken Banh Mi?

One Chicken Banh Mi sandwich (about 6-8 inches in length) is typically considered a single serving. This portion usually satisfies one meal's worth of energy and nutrients, but smaller servings can be an option for snacks or lighter meals.

How does a Chicken Banh Mi compare to other chicken sandwiches?

Compared to typical chicken sandwiches, a Chicken Banh Mi is often lighter due to the inclusion of pickled vegetables and fresh herbs, which add flavor without heavy sauces or cheese. However, its carbohydrate content is similar to other chicken sandwiches due to the baguette. Choosing whole-grain bread and adjusting the sauce can make it a healthier alternative to fried chicken sandwiches.

Data Sources & Scientific References