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Completo

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Completo

Bread & bakery · 220 g serving · 40 min total

Enjoy in moderation

1 completo 220g ~420 kcal, 26g béo, natri 880mg.

Lời khuyên: 1 cái, bớt mayo/avocado; salad.

520 kcal per serving

Protein 14.7 g · Carbs 34.7 g · Fat 36.5 g · Fibre 4.4 g · Sugars 7.3 g · Sodium 1,597.7 mg

Where the calories come from

Where the calories come fromCalories: 11% protein, 26% carbohydrate, 62% fat. 520 kcal total.520kcal / serving
  • Protein14.68 g · 11%
  • Carbohydrate34.74 g · 26%
  • Fat36.52 g · 62%

Estimated, per 220 g serving.

Daily Value at a glance

Protein29 % % Daily Value
Fibre16 % % Daily Value
Sodium69 % % Daily Value

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

Nutrition — 220 g Estimated

NutrientAmount% Daily Value
Energy519.6 kcal26%
Protein14.7 g29%
Carbohydrate34.7 g13%
of which net carbs (carbs minus fibre)30.3 g—
of which sugars7.3 g—
of which added sugars5.3 g11%
Fat36.5 g47%
of which saturated fat7.9 g40%
Fibre4.4 g16%
Sodium1,597.6 mg69%
Where the calories come from
Protein 11% · Carbohydrate 27% · Fat 63% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A33.7 µg RAE4%
Vitamin C20.1 mg22%
Vitamin D0.7 µg3%
Vitamin E2.4 mg16%
Vitamin K66.0 µg55%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.2 mg15%
Niacin (B3)4.9 mg31%
Vitamin B60.3 mg18%
Folate (B9)52.1 µg13%
Vitamin B120.5 µg21%
Calcium69.7 mg5%
Iron1.7 mg9%
Magnesium38.9 mg9%
Phosphorus159.1 mg13%
Potassium528.0 mg11%
Zinc1.9 mg17%
Selenium21.7 µg39%
Copper0.2 mg22%
Manganese0.4 mg17%
Iodine60.1 µg40%
Cholesterol47.1 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.

Top vitamins and minerals, % Daily Value per servingVitamin K: 55 %; Iodine: 40 %; Selenium: 39 %; Niacin (B3): 31 %; Thiamin (B1): 25 %; Vitamin C: 22 %Vitamin K55 %Iodine40 %Selenium39 %Niacin (B3)31 %Thiamin (B1)25 %Vitamin C22 %
Health scoreHealth score 41 out of 100, rated Fair.41/ 100
Fair

Health score

41 / 100 · Fair

Formula: protective index 51 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 41, 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: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy236.2 kcal12%
Protein6.7 g13%
Carbohydrate15.8 g6%
of which net carbs (carbs minus fibre)13.8 g—
of which sugars3.3 g—
of which added sugars2.4 g5%
Fat16.6 g21%
of which saturated fat3.6 g18%
Fibre2.0 g7%
Sodium726.2 mg32%
Where the calories come from
Protein 11% · Carbohydrate 27% · Fat 63% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A15.3 µg RAE2%
Vitamin C9.1 mg10%
Vitamin D0.3 µg2%
Vitamin E1.1 mg7%
Vitamin K30.0 µg25%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.2 mg14%
Vitamin B60.1 mg6%
Folate (B9)23.7 µg6%
Vitamin B120.2 µg8%
Calcium31.7 mg2%
Iron0.8 mg4%
Magnesium17.7 mg4%
Phosphorus72.3 mg6%
Potassium240.0 mg5%
Zinc0.9 mg8%
Selenium9.9 µg18%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine27.3 µg18%
Cholesterol21.4 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

  • Dairy-free
  • Low sugar

Allergens

  • egg
  • gluten

Ingredients

  • Bánh mì/đế bột mì — 52 g
  • Lạp xưởng — 46 g
  • Cà chua — 26 g
  • Bơ trái — 32 g
  • Sốt mayonnaise — 18 g
  • Bắp cải — 18 g
  • Tương cà — 8 g
  • Hành — 10 g
  • Ớt — 4 g
  • Dầu/mỡ — 4 g
  • Muối — 2 g

How it is made

bake · Prep 15 min · Cook 25 min

Nướng bánh 170–220°C. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Đạm 14g, xơ 3g
  • Calo 420

Watch out for

  • Natri 880mg
  • Bão hòa 8g

Healthier swaps

Portion sizes

  • Piece — 220 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

520 kcal per 220 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 1 min121 min
Running (steady run, 8 MET)≈ 53 min53 min
Cycling (moderate pace, 6 MET)≈ 1 h 11 min71 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

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

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