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Pan bagnat

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Pan bagnat

Bread & bakery · 250 g serving · 15 min total

Enjoy in moderation

Pan bagnat 250g ~480 kcal; bánh mì cá ngừ, đạm 24g.

Lời khuyên: Mặn. Không phải salad niçoise.

496 kcal per serving

Protein 23.9 g · Carbs 47.0 g · Fat 23.7 g · Fibre 3.2 g · Sugars 6.5 g · Sodium 1,656.4 mg

Where the calories come from

Where the calories come fromCalories: 19% protein, 38% carbohydrate, 43% fat. 496 kcal total.496kcal / serving
  • Protein23.85 g · 19%
  • Carbohydrate47 g · 38%
  • Fat23.68 g · 43%

Estimated, per 250 g serving.

Daily Value at a glance

Protein48 % % Daily Value
Fibre11 % % Daily Value
Sodium72 % % Daily Value

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

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy495.8 kcal25%
Protein23.8 g48%
Carbohydrate47.0 g17%
of which net carbs (carbs minus fibre)43.8 g—
of which sugars6.5 g—
of which added sugars5.0 g10%
Fat23.7 g30%
of which saturated fat4.4 g22%
Fibre3.2 g11%
Sodium1,656.3 mg72%
Where the calories come from
Protein 19% · Carbohydrate 38% · Fat 43% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A90.8 µg RAE10%
Vitamin C4.8 mg5%
Vitamin D1.5 µg8%
Vitamin E3.4 mg23%
Vitamin K36.3 µg30%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.3 mg23%
Niacin (B3)8.0 mg50%
Vitamin B60.3 mg18%
Folate (B9)48.5 µg12%
Vitamin B121.7 µg71%
Calcium143.0 mg11%
Iron4.1 mg23%
Magnesium48.8 mg12%
Phosphorus240.0 mg19%
Potassium350.0 mg7%
Zinc1.7 mg15%
Selenium68.8 µg125%
Copper0.3 mg33%
Manganese0.6 mg26%
Iodine82.0 µg55%
Cholesterol156.0 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 250 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 125 %; Vitamin B12: 71 %; Iodine: 55 %; Niacin (B3): 50 %; Copper: 33 %; Vitamin K: 30 %Selenium125 %Vitamin B1271 %Iodine55 %Niacin (B3)50 %Copper33 %Vitamin K30 %
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: 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
Energy198.3 kcal10%
Protein9.5 g19%
Carbohydrate18.8 g7%
of which net carbs (carbs minus fibre)17.5 g—
of which sugars2.6 g—
of which added sugars2.0 g4%
Fat9.5 g12%
of which saturated fat1.7 g9%
Fibre1.3 g5%
Sodium662.5 mg29%
Where the calories come from
Protein 19% · Carbohydrate 38% · Fat 43% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A36.3 µg RAE4%
Vitamin C1.9 mg2%
Vitamin D0.6 µg3%
Vitamin E1.3 mg9%
Vitamin K14.5 µg12%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)3.2 mg20%
Vitamin B60.1 mg6%
Folate (B9)19.4 µg5%
Vitamin B120.7 µg29%
Calcium57.2 mg4%
Iron1.7 mg9%
Magnesium19.5 mg5%
Phosphorus96.0 mg8%
Potassium140.0 mg3%
Zinc0.7 mg6%
Selenium27.5 µg50%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine32.8 µg22%
Cholesterol62.4 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

  • Pescatarian
  • Halal
  • Dairy-free
  • Low sugar
  • High protein

Allergens

  • gluten
  • fish
  • egg

Ingredients

  • Vỏ bánh — 88 g
  • Cá ngừ — 50 g
  • Trứng — 36 g
  • Ô liu — 18 g
  • Cà chua — 22 g
  • Dầu ô liu — 14 g
  • Hành — 10 g
  • Lá húng quế — 6 g
  • Muối — 2 g
  • Cá cơm — 4 g

How it is made

mix-cold · Prep 15 min

Bánh mì kẹp cá ngừ, trứng, cà và ô liu, ép.

Good to know

What is good

  • Đạm 24g

Watch out for

  • Natri 860mg
  • Béo 22g

Healthier swaps

Portion sizes

  • Serving — 250 g
  • Serving — 125 g

How long to burn this off

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

496 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 56 min116 min
Running (steady run, 8 MET)≈ 51 min51 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 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve

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