Balık ekmek

Bread & bakery · 220 g serving · 40 min total

Good choice

Balık ekmek cá nướng kẹp bánh: đạm cá tốt, bánh GI cao.

Lời khuyên: Bỏ bớt bánh, nhiều hành–rau, hạn chế sốt mayonnaise.

468 kcal per serving

Protein 21.1 g · Carbs 44.8 g · Fat 22.6 g · Fibre 3.3 g · Sugars – g · Sodium 1,218.3 mg

Where the calories come from

Protein21.11 g · 18%
Carbohydrate44.79 g · 38%
Fat22.64 g · 44%

Estimated, per 220 g serving.

Daily Value at a glance

Protein42 % % Daily Value

Fibre12 % % Daily Value

Sodium53 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 220 g Estimated

Nutrient	Amount	% Daily Value
Energy	468.2 kcal	23%
Protein	21.1 g	42%
Carbohydrate	44.8 g	16%
of which net carbs (carbs minus fibre)	41.5 g	—
of which sugars	0.0 g	—
of which added sugars	4.5 g	9%
Fat	22.6 g	29%
of which saturated fat	4.4 g	22%
Fibre	3.3 g	12%
Sodium	1,218.4 mg	53%

Where the calories come from

Protein 18% · Carbohydrate 38% · Fat 43% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	128.9 µg RAE	14%
Vitamin C	15.6 mg	17%
Thiamin (B1)	0.3 mg	25%
Riboflavin (B2)	0.3 mg	23%
Niacin (B3)	5.7 mg	36%
Vitamin B6	0.4 mg	24%
Folate (B9)	59.2 µg	15%
Vitamin B12	10.4 µg	433%
Calcium	94.6 mg	7%
Iron	2.4 mg	13%
Magnesium	83.6 mg	20%
Phosphorus	253.0 mg	20%
Potassium	464.2 mg	10%
Zinc	1.4 mg	13%
Selenium	46.2 µg	84%
Copper	0.2 mg	22%
Manganese	0.5 mg	22%
Iodine	60.1 µg	40%
Cholesterol	41.1 mg	—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 220 g serving — estimated.

Good

Health score

64 / 100 · Good

Formula: protective index 64 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 64, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	212.8 kcal	11%
Protein	9.6 g	19%
Carbohydrate	20.4 g	7%
of which net carbs (carbs minus fibre)	18.9 g	—
of which sugars	0.0 g	—
of which added sugars	2.1 g	4%
Fat	10.3 g	13%
of which saturated fat	2.0 g	10%
Fibre	1.5 g	5%
Sodium	553.8 mg	24%

Where the calories come from

Protein 18% · Carbohydrate 38% · Fat 44% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	58.6 µg RAE	7%
Vitamin C	7.1 mg	8%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	2.6 mg	16%
Vitamin B6	0.2 mg	12%
Folate (B9)	26.9 µg	7%
Vitamin B12	4.7 µg	196%
Calcium	43.0 mg	3%
Iron	1.1 mg	6%
Magnesium	38.0 mg	9%
Phosphorus	115.0 mg	9%
Potassium	211.0 mg	4%
Zinc	0.6 mg	5%
Selenium	21.0 µg	38%
Copper	0.1 mg	11%
Manganese	0.2 mg	9%
Iodine	27.3 µg	18%
Cholesterol	18.7 mg	—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

Allergens

Ingredients

Bánh mì/đế bột mì — 80 g
Cá thu — 55 g
Hành — 30 g
Xà lách — 20 g
Chanh — 12 g
Dầu/mỡ — 10 g
Muối — 2 g
Giá — 3 g
Ngò — 3 g
Ớt — 5 g

How it is made

bake · Prep 15 min · Cook 25 min

Nướng bánh 170–220°C.

Good to know

What is good

Đạm cá 18g, omega-3
Nướng không chiên

Watch out for

Bánh mì GI cao
Natri 480mg

Healthier swaps

Portion sizes

Piece — 220 g

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve