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Tuna melt
Be carefulTuna melt: 516 kcal/180g, bão hòa 13g, natri 1474mg — bánh mì cá ngừ phô mai.
Lời khuyên: Bớt phô mai, mayo mỏng, nhiều rau.
516 kcal per serving
Where the calories come from
- Protein21.65 g · 17%
- Carbohydrate31.91 g · 25%
- Fat33.71 g · 59%
Estimated, per 180 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 180 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 515.7 kcal | 26% |
| Protein | 21.7 g | 43% |
| Carbohydrate | 31.9 g | 12% |
| of which net carbs (carbs minus fibre) | 29.6 g | — |
| of which sugars | 4.1 g | — |
| of which added sugars | 3.4 g | 7% |
| Fat | 33.7 g | 43% |
| of which saturated fat | 13.0 g | 65% |
| Fibre | 2.3 g | 8% |
| Sodium | 1,473.7 mg | 64% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 153.0 µg RAE | 17% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin D | 0.9 µg | 5% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 35.5 µg | 30% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 5.6 mg | 35% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 28.3 µg | 7% |
| Vitamin B12 | 1.4 µg | 58% |
| Calcium | 300.6 mg | 23% |
| Iron | 1.8 mg | 10% |
| Magnesium | 39.1 mg | 9% |
| Phosphorus | 275.4 mg | 22% |
| Potassium | 237.6 mg | 5% |
| Zinc | 2.1 mg | 19% |
| Selenium | 52.0 µg | 95% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.6 mg | 26% |
| Iodine | 74.7 µg | 50% |
| Cholesterol | 70.7 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.
Health score
27 / 100 · Low
Formula: protective index 42 + NOVA 4 adjustment (-10) + overall level (caution → -5) = 27, 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
| Nutrient | Amount | % Daily Value |
| Energy | 286.5 kcal | 14% |
| Protein | 12.0 g | 24% |
| Carbohydrate | 17.7 g | 6% |
| of which net carbs (carbs minus fibre) | 16.4 g | — |
| of which sugars | 2.3 g | — |
| of which added sugars | 1.9 g | 4% |
| Fat | 18.7 g | 24% |
| of which saturated fat | 7.2 g | 36% |
| Fibre | 1.3 g | 5% |
| Sodium | 818.7 mg | 36% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 85.0 µg RAE | 9% |
| Vitamin C | 1.0 mg | 1% |
| Vitamin D | 0.5 µg | 3% |
| Vitamin E | 0.8 mg | 5% |
| Vitamin K | 19.7 µg | 16% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 3.1 mg | 19% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 15.7 µg | 4% |
| Vitamin B12 | 0.8 µg | 33% |
| Calcium | 167.0 mg | 13% |
| Iron | 1.0 mg | 6% |
| Magnesium | 21.7 mg | 5% |
| Phosphorus | 153.0 mg | 12% |
| Potassium | 132.0 mg | 3% |
| Zinc | 1.1 mg | 10% |
| Selenium | 28.9 µg | 53% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.3 mg | 13% |
| Iodine | 41.5 µg | 28% |
| Cholesterol | 39.3 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
Allergens
Ingredients
- Bánh mì/đế bột mì — 58 g
- Cá ngừ — 42 g
- Phô mai — 32 g
- Sốt mayonnaise — 16 g
- Hành — 8 g
- Bơ — 8 g
- Cà chua — 10 g
- Muối — 2 g
- Tiêu — 2 g
- Dầu/mỡ — 2 g
How it is made
Nướng bánh 170–220°C. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).
Good to know
What is good
- Đạm 22g
- Có cá ngừ
Watch out for
- Bão hòa 13g
- Natri 1474mg, NOVA 4
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.
516 kcal per 180 g portion · at 70 kg
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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