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Filipino pandesal

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Filipino pandesal

Also known as: Pandesal · Bread & bakery · 50 g serving · 40 min total

Good choice

2 ổ pandesal 50g ~140 kcal, natri 180mg.

Lời khuyên: Không bơ dày; kèm trứng/rau.

151 kcal per serving

Protein 3.6 g · Carbs 23.8 g · Fat 4.6 g · Fibre 1.1 g · Sugars 6.3 g · Sodium 972.5 mg

Where the calories come from

Where the calories come fromCalories: 9% protein, 63% carbohydrate, 27% fat. 151 kcal total.151kcal / serving
  • Protein3.57 g · 9%
  • Carbohydrate23.76 g · 63%
  • Fat4.58 g · 27%

Estimated, per 50 g serving.

Daily Value at a glance

Protein7 % % Daily Value
Fibre4 % % Daily Value
Sodium42 % % Daily Value

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

Nutrition — 50 g Estimated

NutrientAmount% Daily Value
Energy150.6 kcal8%
Protein3.6 g7%
Carbohydrate23.8 g9%
of which net carbs (carbs minus fibre)22.7 g—
of which sugars6.3 g—
of which added sugars6.3 g13%
Fat4.6 g6%
of which saturated fat2.3 g12%
Fibre1.1 g4%
Sodium972.5 mg42%
Where the calories come from
Protein 10% · Carbohydrate 63% · Fat 27% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A27.4 µg RAE3%
Vitamin E0.2 mg1%
Vitamin K0.4 µg0%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.9 mg6%
Folate (B9)9.7 µg2%
Calcium35.9 mg3%
Iron0.6 mg3%
Magnesium10.5 mg3%
Phosphorus39.8 mg3%
Potassium49.2 mg1%
Zinc0.3 mg3%
Selenium8.9 µg16%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine60.0 µg40%
Cholesterol8.6 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 50 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 40 %; Selenium: 16 %; Copper: 11 %; Manganese: 9 %; Thiamin (B1): 8 %; Niacin (B3): 6 %Iodine40 %Selenium16 %Copper11 %Manganese9 %Thiamin (B1)8 %Niacin (B3)6 %
Health scoreHealth score 31 out of 100, rated Low.31/ 100
Low

Health score

31 / 100 · Low

Formula: protective index 36 + NOVA 4 adjustment (-10) + overall level (ok → +5) = 31, 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
Energy301.1 kcal15%
Protein7.2 g14%
Carbohydrate47.5 g17%
of which net carbs (carbs minus fibre)45.3 g—
of which sugars12.5 g—
of which added sugars12.5 g25%
Fat9.2 g12%
of which saturated fat4.6 g23%
Fibre2.2 g8%
Sodium1,945.0 mg85%
Where the calories come from
Protein 10% · Carbohydrate 63% · Fat 27% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A54.8 µg RAE6%
Vitamin E0.4 mg3%
Vitamin K0.7 µg1%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.7 mg11%
Folate (B9)19.4 µg5%
Calcium71.8 mg6%
Iron1.1 mg6%
Magnesium21.0 mg5%
Phosphorus79.6 mg6%
Potassium98.4 mg2%
Zinc0.7 mg6%
Selenium17.7 µg32%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine120.0 µg80%
Cholesterol17.2 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

  • Vegan
  • Vegetarian
  • Halal
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • gluten

Ingredients

  • Bánh mì/đế bột mì — 40 g
  • Đường — 4 g
  • Bơ — 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

  • Calo 140, béo 3g
  • Natri 180mg vừa

Watch out for

  • Đường 4g
  • Xơ 1g

Healthier swaps

Portion sizes

  • Piece — 50 g

How long to burn this off

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

151 kcal per 50 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 35 min35 min
Running (steady run, 8 MET)≈ 15 min15 min
Cycling (moderate pace, 6 MET)≈ 20 min20 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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