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Panini

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Panini

Bread & bakery · 180 g serving · 40 min total

Enjoy in moderation

Ổ panini 180g ~380 kcal, natri 780mg.

Lời khuyên: 1/2 ổ, salad.

472 kcal per serving

Protein 22.5 g · Carbs 36.8 g · Fat 25.9 g · Fibre 2.3 g · Sugars 4.9 g · Sodium 1,779.7 mg

Where the calories come from

Where the calories come fromCalories: 19% protein, 31% carbohydrate, 50% fat. 472 kcal total.472kcal / serving
  • Protein22.47 g · 19%
  • Carbohydrate36.83 g · 31%
  • Fat25.87 g · 50%

Estimated, per 180 g serving.

Daily Value at a glance

Protein45 % % Daily Value
Fibre8 % % Daily Value
Sodium77 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy471.8 kcal24%
Protein22.5 g45%
Carbohydrate36.8 g13%
of which net carbs (carbs minus fibre)34.5 g—
of which sugars4.9 g—
of which added sugars4.0 g8%
Fat25.9 g33%
of which saturated fat8.2 g41%
Fibre2.3 g8%
Sodium1,779.7 mg77%
Where the calories come from
Protein 19% · Carbohydrate 31% · Fat 49% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A101.0 µg RAE11%
Vitamin C4.1 mg5%
Vitamin D0.6 µg3%
Vitamin E2.3 mg15%
Vitamin K42.5 µg35%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.3 mg23%
Niacin (B3)3.5 mg22%
Vitamin B60.3 mg18%
Folate (B9)34.7 µg9%
Vitamin B120.5 µg21%
Calcium280.8 mg22%
Iron1.7 mg9%
Magnesium41.6 mg10%
Phosphorus289.8 mg23%
Potassium293.4 mg6%
Zinc2.7 mg25%
Selenium32.6 µg59%
Copper0.2 mg22%
Manganese0.5 mg22%
Iodine72.9 µg49%
Cholesterol47.5 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 servingSelenium: 59 %; Iodine: 49 %; Thiamin (B1): 42 %; Vitamin K: 35 %; Zinc: 25 %; Riboflavin (B2): 23 %Selenium59 %Iodine49 %Thiamin (B1)42 %Vitamin K35 %Zinc25 %Riboflavin (B2)23 %
Health scoreHealth score 35 out of 100, rated Low.35/ 100
Low

Health score

35 / 100 · Low

Formula: protective index 45 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 35, 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
Energy262.1 kcal13%
Protein12.5 g25%
Carbohydrate20.5 g7%
of which net carbs (carbs minus fibre)19.2 g—
of which sugars2.7 g—
of which added sugars2.2 g4%
Fat14.4 g18%
of which saturated fat4.6 g23%
Fibre1.3 g5%
Sodium988.7 mg43%
Where the calories come from
Protein 19% · Carbohydrate 31% · Fat 49% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A56.1 µg RAE6%
Vitamin C2.3 mg3%
Vitamin D0.3 µg2%
Vitamin E1.3 mg9%
Vitamin K23.6 µg20%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.2 mg15%
Niacin (B3)1.9 mg12%
Vitamin B60.1 mg6%
Folate (B9)19.3 µg5%
Vitamin B120.3 µg13%
Calcium156.0 mg12%
Iron1.0 mg6%
Magnesium23.1 mg6%
Phosphorus161.0 mg13%
Potassium163.0 mg3%
Zinc1.5 mg14%
Selenium18.1 µg33%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine40.5 µg27%
Cholesterol26.4 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

  • Low sugar

Allergens

  • milk
  • gluten

Ingredients

  • Bánh mì/đế bột mì — 70 g
  • Thịt nguội — 36 g
  • Phô mai — 28 g
  • Cà chua — 16 g
  • Lá húng quế — 8 g
  • Dầu ô liu — 12 g
  • Muối — 2 g
  • Hành — 8 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 16g, calo 380
  • Xơ 2g

Watch out for

  • Natri 780mg
  • Bão hòa 6g

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.

472 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 50 min110 min
Running (steady run, 8 MET)≈ 48 min48 min
Cycling (moderate pace, 6 MET)≈ 1 h 4 min64 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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