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Croque-monsieur

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Croque-monsieur

Bread & bakery · 200 g serving · 70 min total

Enjoy in moderation

1 croque-monsieur 200g ~480 kcal, natri 980mg, 14g bão hòa.

Lời khuyên: 1/2 cái, salad; không hợp bữa nặng.

636 kcal per serving

Protein 28.4 g · Carbs 36.1 g · Fat 42.3 g · Fibre 2.7 g · Sugars 4.7 g · Sodium 1,941.0 mg

Where the calories come from

Where the calories come fromCalories: 18% protein, 23% carbohydrate, 60% fat. 636 kcal total.636kcal / serving
  • Protein28.4 g · 18%
  • Carbohydrate36.07 g · 23%
  • Fat42.25 g · 60%

Estimated, per 200 g serving.

Daily Value at a glance

Protein57 % % Daily Value
Fibre10 % % Daily Value
Sodium84 % % Daily Value

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

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy636.4 kcal32%
Protein28.4 g57%
Carbohydrate36.1 g13%
of which net carbs (carbs minus fibre)33.4 g—
of which sugars4.7 g—
of which added sugars3.6 g7%
Fat42.2 g54%
of which saturated fat20.2 g101%
Fibre2.7 g10%
Sodium1,941.0 mg84%
Where the calories come from
Protein 18% · Carbohydrate 23% · Fat 60% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A244.0 µg RAE27%
Vitamin D1.1 µg6%
Vitamin E1.7 mg11%
Vitamin K23.6 µg20%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.4 mg31%
Niacin (B3)3.5 mg22%
Vitamin B60.3 mg18%
Folate (B9)32.0 µg8%
Vitamin B120.8 µg33%
Calcium440.0 mg34%
Iron1.8 mg10%
Magnesium47.4 mg11%
Phosphorus400.0 mg32%
Potassium320.0 mg7%
Zinc3.5 mg32%
Selenium38.8 µg71%
Copper0.2 mg22%
Manganese0.8 mg35%
Iodine88.2 µg59%
Cholesterol106.0 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 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 71 %; Iodine: 59 %; Thiamin (B1): 42 %; Manganese: 35 %; Calcium: 34 %; Vitamin B12: 33 %Selenium71 %Iodine59 %Thiamin (B1)42 %Manganese35 %Calcium34 %Vitamin B1233 %
Health scoreHealth score 23 out of 100, rated Low.23/ 100
Low

Health score

23 / 100 · Low

Formula: protective index 33 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 23, 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
Energy318.2 kcal16%
Protein14.2 g28%
Carbohydrate18.0 g7%
of which net carbs (carbs minus fibre)16.6 g—
of which sugars2.4 g—
of which added sugars1.8 g4%
Fat21.1 g27%
of which saturated fat10.1 g51%
Fibre1.4 g5%
Sodium970.5 mg42%
Where the calories come from
Protein 18% · Carbohydrate 23% · Fat 60% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A122.0 µg RAE14%
Vitamin D0.5 µg3%
Vitamin E0.9 mg6%
Vitamin K11.8 µg10%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.2 mg15%
Niacin (B3)1.7 mg11%
Vitamin B60.1 mg6%
Folate (B9)16.0 µg4%
Vitamin B120.4 µg17%
Calcium220.0 mg17%
Iron0.9 mg5%
Magnesium23.7 mg6%
Phosphorus200.0 mg16%
Potassium160.0 mg3%
Zinc1.8 mg16%
Selenium19.4 µg35%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine44.1 µg29%
Cholesterol53.0 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

  • Low sugar
  • High protein

Allergens

  • milk
  • gluten

Ingredients

  • Bánh mì/đế bột mì — 64 g
  • Thịt nguội — 40 g
  • Phô mai — 48 g
  • Bơ — 16 g
  • Sữa/sữa chua — 18 g
  • Muối — 2 g
  • Tiêu — 4 g
  • Dầu/mỡ — 8 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu). NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Đạm 24g
  • No lâu

Watch out for

  • Natri 980mg
  • Bão hòa 14g

Healthier swaps

Portion sizes

  • Piece — 200 g

How long to burn this off

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

636 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 28 min148 min
Running (steady run, 8 MET)≈ 1 h 5 min65 min
Cycling (moderate pace, 6 MET)≈ 1 h 27 min87 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 dedupe-v1 · Basis: estimated-serve

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