Pork banh mi

Lunch

Item Rating: 64/100

1 serving (250 grams) contains 600 calories, 30.0 grams of protein, 20.0 grams of fat, and 70.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		566.0
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	5.7 g	28%
	Polyunsaturated Fat	0 g
Cholesterol		47.2 mg	15%
Sodium		1132.1 mg	49%
Total Carbohydrates		66.0 g	24%
	Dietary Fiber	2.8 g	10%
	Sugars	9.4 g
protein		28.3 g	56%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
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

🍯 Low sugar

Source of Calories

Fat: 170 cal (31.1%)

Protein: 113 cal (20.7%)

Carbs: 264 cal (48.2%)

About Pork banh mi

Pork Banh Mi is a popular Vietnamese sandwich that combines French baguette bread with marinated pork, pickled vegetables, fresh herbs, and typically mayonnaise or pâté. Originating from Vietnamese cuisine, this dish blends French culinary influence with traditional Vietnamese flavors. Nutritionally, Pork Banh Mi offers a balance of macronutrients due to its pork filling (protein and fat) and vegetable toppings (fiber and vitamins). Depending on preparation, one serving can provide around 400–600 calories, 20–25 grams of protein, and a moderate amount of fats and carbohydrates. It is also a source of key micronutrients such as vitamin C from pickled vegetables and iron from the pork, making it a satisfying yet nutritionally complex meal.

Health Benefits

• The marinated pork is rich in protein, which is essential for muscle repair and maintenance.
• Pickled carrots and cucumbers are high in vitamin A and vitamin C, supporting skin health and immunity.
• Fresh herbs like cilantro add antioxidants that combat free radicals in the body.

Dietary Considerations

Allergens: Contains gluten (from bread), soy (if soy sauce is used in marinade), egg (from mayonnaise or pâté)

Suitable for: High-protein diets

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets, low-fat diets (depending on preparation)

Selection and Storage

Store the baguette and fillings separately to maintain texture and freshness; refrigerate meats and vegetables for up to 3 days in airtight containers.

Common Questions About Pork banh mi Nutrition

What is the nutritional content of a pork banh mi sandwich?

A typical pork banh mi contains around 450-600 calories, 20-25 grams of protein, and 15-20 grams of fat, depending on portion size and ingredients. It is also a good source of vitamins A and C from pickled vegetables but can be high in sodium if soy sauce or processed meats are used.

Can I eat pork banh mi on a keto or low-carb diet?

Pork banh mi is not keto-friendly in its traditional form because the baguette is high in carbohydrates, with a single sandwich containing 40-50 grams of carbs. However, you can make it low-carb by substituting the bread with lettuce wraps or keto-friendly bread.

Is pork banh mi healthy to eat regularly?

While pork banh mi can be a balanced option with protein, fresh vegetables, and healthy fats, eating it daily may not be ideal due to the high sodium and refined carbohydrate content in the bread and condiments. Opt for whole-grain bread and reduced-sodium condiments to make it healthier.

What is a reasonable portion size for pork banh mi?

A half portion or a small sandwich is a good serving size, especially if you pair it with a side salad or fresh vegetables. This keeps calorie intake manageable at about 300-400 calories per serving.

How does pork banh mi compare to other sandwiches?

Pork banh mi is often lighter and more nutrient-dense than deli-style sandwiches due to the use of fresh herbs, pickled vegetables, and lean protein. However, traditional versions may still be higher in calories than turkey or chicken sandwiches depending on portion size and added sauces.

Data Sources & Scientific References