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Gözleme

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Gözleme

Bread & bakery · 180 g serving · 40 min total

Enjoy in moderation

1 gözleme 180g ~320 kcal, natri 480mg.

Lời khuyên: 1/2 cái, salad; ít dầu.

445 kcal per serving

Protein 15.7 g · Carbs 33.8 g · Fat 27.8 g · Fibre 3.0 g · Sugars 4.5 g · Sodium 1,320.1 mg

Where the calories come from

Where the calories come fromCalories: 14% protein, 30% carbohydrate, 56% fat. 445 kcal total.445kcal / serving
  • Protein15.71 g · 14%
  • Carbohydrate33.84 g · 30%
  • Fat27.82 g · 56%

Estimated, per 180 g serving.

Daily Value at a glance

Protein31 % % Daily Value
Fibre11 % % Daily Value
Sodium57 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy445.0 kcal22%
Protein15.7 g31%
Carbohydrate33.8 g12%
of which net carbs (carbs minus fibre)30.8 g—
of which sugars4.5 g—
of which added sugars3.4 g7%
Fat27.8 g36%
of which saturated fat9.1 g45%
Fibre3.0 g11%
Sodium1,320.1 mg57%
Where the calories come from
Protein 14% · Carbohydrate 30% · Fat 56% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A347.4 µg RAE39%
Vitamin C5.5 mg6%
Vitamin D0.5 µg3%
Vitamin E2.6 mg17%
Vitamin K264.6 µg221%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.4 mg31%
Niacin (B3)1.6 mg10%
Vitamin B60.2 mg12%
Folate (B9)99.0 µg25%
Vitamin B120.4 µg17%
Calcium352.8 mg27%
Iron2.8 mg16%
Magnesium68.6 mg16%
Phosphorus252.0 mg20%
Potassium356.4 mg8%
Zinc2.2 mg20%
Selenium25.6 µg47%
Copper0.2 mg22%
Manganese0.8 mg35%
Iodine79.6 µg53%
Cholesterol61.6 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 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 221 %; Iodine: 53 %; Selenium: 47 %; Vitamin A: 39 %; Manganese: 35 %; Riboflavin (B2): 31 %Vitamin K221 %Iodine53 %Selenium47 %Vitamin A39 %Manganese35 %Riboflavin (B2)31 %
Health scoreHealth score 53 out of 100, rated Fair.53/ 100
Fair

Health score

53 / 100 · Fair

Formula: protective index 58 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 53, 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

NutrientAmount% Daily Value
Energy247.2 kcal12%
Protein8.7 g17%
Carbohydrate18.8 g7%
of which net carbs (carbs minus fibre)17.1 g—
of which sugars2.5 g—
of which added sugars1.9 g4%
Fat15.5 g20%
of which saturated fat5.1 g26%
Fibre1.7 g6%
Sodium733.4 mg32%
Where the calories come from
Protein 14% · Carbohydrate 30% · Fat 56% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A193.0 µg RAE21%
Vitamin C3.1 mg3%
Vitamin D0.3 µg2%
Vitamin E1.5 mg10%
Vitamin K147.0 µg123%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)0.9 mg6%
Vitamin B60.1 mg6%
Folate (B9)55.0 µg14%
Vitamin B120.2 µg8%
Calcium196.0 mg15%
Iron1.5 mg8%
Magnesium38.1 mg9%
Phosphorus140.0 mg11%
Potassium198.0 mg4%
Zinc1.2 mg11%
Selenium14.2 µg26%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine44.2 µg29%
Cholesterol34.2 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

  • Vegetarian
  • Halal
  • Low sugar

Allergens

  • milk
  • gluten

Ingredients

  • Bánh mì/đế bột mì — 60 g
  • Rau bina — 48 g
  • Phô mai — 32 g
  • Hành — 16 g
  • Dầu/mỡ — 14 g
  • Muối — 2 g
  • Trứng — 8 g

How it is made

bake · Prep 15 min · Cook 25 min

Nướng bánh 170–220°C.

Good to know

What is good

  • Đạm 12g, xơ 3g
  • Calo 320

Watch out for

  • Natri 480mg
  • Bão hòa 5g

Healthier swaps

Portion sizes

  • Piece — 180 g

How long to burn this off

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

445 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 44 min104 min
Running (steady run, 8 MET)≈ 45 min45 min
Cycling (moderate pace, 6 MET)≈ 1 h 1 min61 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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