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Murtabak

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Murtabak

Bread & bakery · 220 g serving · 40 min total

Enjoy in moderation

1 murtabak 220g ~480 kcal, 26g béo, natri 720mg.

Lời khuyên: 1/2 cái, salad.

495 kcal per serving

Protein 26.5 g · Carbs 40.2 g · Fat 25.0 g · Fibre 2.6 g · Sugars 6.5 g · Sodium 1,195.4 mg

Where the calories come from

Where the calories come fromCalories: 22% protein, 33% carbohydrate, 46% fat. 495 kcal total.495kcal / serving
  • Protein26.5 g · 22%
  • Carbohydrate40.2 g · 33%
  • Fat24.96 g · 46%

Estimated, per 220 g serving.

Daily Value at a glance

Protein53 % % Daily Value
Fibre9 % % Daily Value
Sodium52 % % Daily Value

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

Nutrition — 220 g Estimated

NutrientAmount% Daily Value
Energy494.6 kcal25%
Protein26.5 g53%
Carbohydrate40.2 g15%
of which net carbs (carbs minus fibre)37.6 g—
of which sugars6.4 g—
of which added sugars4.1 g8%
Fat25.0 g32%
of which saturated fat5.1 g26%
Fibre2.6 g9%
Sodium1,195.5 mg52%
Where the calories come from
Protein 21% · Carbohydrate 33% · Fat 45% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A59.4 µg RAE7%
Vitamin C11.4 mg13%
Vitamin E2.1 mg14%
Vitamin K43.8 µg37%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.4 mg31%
Niacin (B3)4.6 mg29%
Vitamin B60.4 mg24%
Folate (B9)48.2 µg12%
Vitamin B121.3 µg54%
Calcium95.7 mg7%
Iron3.0 mg17%
Magnesium38.5 mg9%
Phosphorus242.0 mg19%
Potassium341.0 mg7%
Zinc3.7 mg34%
Selenium44.0 µg80%
Copper0.2 mg22%
Manganese0.4 mg17%
Iodine82.1 µg55%
Cholesterol172.9 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 servingSelenium: 80 %; Iodine: 55 %; Vitamin B12: 54 %; Vitamin K: 37 %; Zinc: 34 %; Riboflavin (B2): 31 %Selenium80 %Iodine55 %Vitamin B1254 %Vitamin K37 %Zinc34 %Riboflavin (B2)31 %
Health scoreHealth score 53 out of 100, rated Fair.53/ 100
Fair

Health score

53 / 100 · Fair

Formula: protective index 63 + NOVA 4 adjustment (-10) + 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
Energy224.8 kcal11%
Protein12.1 g24%
Carbohydrate18.3 g7%
of which net carbs (carbs minus fibre)17.1 g—
of which sugars2.9 g—
of which added sugars1.9 g4%
Fat11.4 g15%
of which saturated fat2.3 g12%
Fibre1.2 g4%
Sodium543.4 mg24%
Where the calories come from
Protein 22% · Carbohydrate 33% · Fat 46% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A27.0 µg RAE3%
Vitamin C5.2 mg6%
Vitamin E1.0 mg7%
Vitamin K19.9 µg17%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)2.1 mg13%
Vitamin B60.2 mg12%
Folate (B9)21.9 µg5%
Vitamin B120.6 µg25%
Calcium43.5 mg3%
Iron1.4 mg8%
Magnesium17.5 mg4%
Phosphorus110.0 mg9%
Potassium155.0 mg3%
Zinc1.7 mg15%
Selenium20.0 µg36%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine37.3 µg25%
Cholesterol78.6 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.

Suitable for

  • Halal
  • Dairy-free
  • Low sugar

Allergens

  • egg
  • gluten

Ingredients

  • Bánh mì/đế bột mì — 72 g
  • Thịt bò nạc — 50 g
  • Hành — 32 g
  • Trứng — 36 g
  • Dầu/mỡ — 16 g
  • Ớt — 6 g
  • Muối — 2 g
  • Hành lá — 6 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 18g, xơ 2g
  • Calo 480

Watch out for

  • Natri 720mg
  • 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.

495 kcal per 220 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 55 min115 min
Running (steady run, 8 MET)≈ 50 min50 min
Cycling (moderate pace, 6 MET)≈ 1 h 7 min67 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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