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Polish zapiekanka
Limit this oneZapiekanka: 457 kcal/180g, natri 3031mg — bánh mì nướng phô mai tương cà.
Lời khuyên: Ít ketchup và phô mai.
457 kcal per serving
Where the calories come from
- Protein16.05 g · 14%
- Carbohydrate43.89 g · 38%
- Fat24.5 g · 48%
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 | 457.2 kcal | 23% |
| Protein | 16.0 g | 32% |
| Carbohydrate | 43.9 g | 16% |
| of which net carbs (carbs minus fibre) | 41.0 g | — |
| of which sugars | 8.2 g | — |
| of which added sugars | 6.8 g | 14% |
| Fat | 24.5 g | 31% |
| of which saturated fat | 8.9 g | 45% |
| Fibre | 2.9 g | 10% |
| Sodium | 3,030.7 mg | 132% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 95.2 µg RAE | 11% |
| Vitamin C | 2.3 mg | 3% |
| Vitamin D | 0.4 µg | 2% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 19.8 µg | 17% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin (B3) | 3.2 mg | 20% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 35.6 µg | 9% |
| Vitamin B12 | 0.3 µg | 13% |
| Calcium | 320.4 mg | 25% |
| Iron | 1.7 mg | 9% |
| Magnesium | 35.5 mg | 8% |
| Phosphorus | 266.4 mg | 21% |
| Potassium | 277.2 mg | 6% |
| Zinc | 2.3 mg | 21% |
| Selenium | 30.1 µg | 55% |
| Copper | 0.3 mg | 33% |
| Manganese | 0.4 mg | 17% |
| Iodine | 196.2 µg | 131% |
| Cholesterol | 34.6 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 180 g serving — estimated.
Health score
20 / 100 · Low
Formula: protective index 40 + NOVA 4 adjustment (-10) + overall level (limit → -10) = 20, 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 | 254.0 kcal | 13% |
| Protein | 8.9 g | 18% |
| Carbohydrate | 24.4 g | 9% |
| of which net carbs (carbs minus fibre) | 22.8 g | — |
| of which sugars | 4.5 g | — |
| of which added sugars | 3.8 g | 8% |
| Fat | 13.6 g | 17% |
| of which saturated fat | 4.9 g | 25% |
| Fibre | 1.6 g | 6% |
| Sodium | 1,683.7 mg | 73% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 52.9 µg RAE | 6% |
| Vitamin C | 1.3 mg | 1% |
| Vitamin D | 0.2 µg | 1% |
| Vitamin E | 0.8 mg | 5% |
| Vitamin K | 11.0 µg | 9% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 1.8 mg | 11% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 19.8 µg | 5% |
| Vitamin B12 | 0.2 µg | 8% |
| Calcium | 178.0 mg | 14% |
| Iron | 1.0 mg | 6% |
| Magnesium | 19.7 mg | 5% |
| Phosphorus | 148.0 mg | 12% |
| Potassium | 154.0 mg | 3% |
| Zinc | 1.3 mg | 12% |
| Selenium | 16.7 µg | 30% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.2 mg | 9% |
| Iodine | 109.0 µg | 73% |
| Cholesterol | 19.2 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
Allergens
Ingredients
- Bánh mì — 75 g
- Nấm — 30 g
- Phô mai — 35 g
- Tương cà — 12 g
- Hành — 12 g
- Dầu — 10 g
- Muối — 6 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 16g
- Một phần rõ
Watch out for
- Natri 3031mg
- NOVA 4, bão hòa 9g
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.
457 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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