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PortionOr type the gramsMeal

Tuscan bread salad

Also known as: Panzanella · Vegetables & legumes · 250 g serving · 15 min total

Good choice

Đĩa panzanella 250g ~220 kcal, xơ 4g, natri 420mg.

Lời khuyên: Xin ít dầu, cà chua nhiều.

419 kcal per serving

Protein 7.7 g · Carbs 40.6 g · Fat 26.2 g · Fibre 4.6 g · Sugars 6.7 g · Sodium 1,198.1 mg

Where the calories come from

Protein7.7 g · 7%
Carbohydrate40.64 g · 38%
Fat26.22 g · 55%

Estimated, per 250 g serving.

Daily Value at a glance

Protein15 % % Daily Value

Fibre16 % % Daily Value

Sodium52 % % Daily Value

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

Nutrition — 250 g Estimated

Nutrient	Amount	% Daily Value
Energy	419.3 kcal	21%
Protein	7.7 g	15%
Carbohydrate	40.6 g	15%
of which net carbs (carbs minus fibre)	36.0 g	—
of which sugars	6.7 g	—
of which added sugars	3.4 g	7%
Fat	26.2 g	34%
of which saturated fat	3.9 g	20%
Fibre	4.6 g	16%
Sodium	1,198.0 mg	52%

Where the calories come from

Protein 7% · Carbohydrate 39% · Fat 56% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	91.5 µg RAE	10%
Vitamin C	22.8 mg	25%
Vitamin E	4.1 mg	27%
Vitamin K	179.0 µg	149%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	2.0 mg	13%
Vitamin B6	0.2 mg	12%
Folate (B9)	47.5 µg	12%
Calcium	137.0 mg	11%
Iron	3.5 mg	19%
Magnesium	48.3 mg	12%
Phosphorus	111.0 mg	9%
Potassium	447.5 mg	10%
Zinc	1.0 mg	9%
Selenium	14.4 µg	26%
Copper	0.3 mg	33%
Manganese	1.2 mg	52%
Iodine	60.0 µg	40%

% 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.

Good

Health score

62 / 100 · Good

Formula: protective index 62 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 62, 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

Nutrient	Amount	% Daily Value
Energy	167.7 kcal	8%
Protein	3.1 g	6%
Carbohydrate	16.3 g	6%
of which net carbs (carbs minus fibre)	14.5 g	—
of which sugars	2.7 g	—
of which added sugars	1.4 g	3%
Fat	10.5 g	13%
of which saturated fat	1.6 g	8%
Fibre	1.8 g	6%
Sodium	479.2 mg	21%

Where the calories come from

Protein 7% · Carbohydrate 39% · Fat 56% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	36.6 µg RAE	4%
Vitamin C	9.1 mg	10%
Vitamin E	1.7 mg	11%
Vitamin K	71.6 µg	60%
Thiamin (B1)	0.1 mg	8%
Niacin (B3)	0.8 mg	5%
Vitamin B6	0.1 mg	6%
Folate (B9)	19.0 µg	5%
Calcium	54.8 mg	4%
Iron	1.4 mg	8%
Magnesium	19.3 mg	5%
Phosphorus	44.4 mg	4%
Potassium	179.0 mg	4%
Zinc	0.4 mg	4%
Selenium	5.8 µg	11%
Copper	0.1 mg	11%
Manganese	0.5 mg	22%
Iodine	24.0 µg	16%

% 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

Allergens

Ingredients

Bánh mì/đế bột mì — 60 g
Cà chua — 70 g
Dưa leo — 30 g
Hành — 16 g
Lá húng quế — 12 g
Dầu ô liu — 22 g
Giấm — 8 g
Muối — 2 g
Ô liu — 16 g
Tỏi — 4 g
Tiêu — 4 g
Mùi tây — 6 g

How it is made

raw · Prep 15 min

Không xử lý nhiệt — rửa sạch, không để >10 phút ở nhiệt phòng nếu có thịt/hải sản.

Good to know

What is good

Calo 220, xơ 4g
Bão hòa 1,5g thấp

Watch out for

Natri 420mg
Đường 6g cà

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.

Portion

419 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 38 min98 min

Running (steady run, 8 MET)≈ 43 min43 min

Cycling (moderate pace, 6 MET)≈ 57 min57 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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