Bánh Mì Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of bánh mì contains 230 calories, 12g protein, 30g carbs, and 7.5g fat. Bánh Mì is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 kcal | 12% |
| Protein | 12.0g | 24% |
| Carbohydrates | 30.0g | 11% |
| Total Fat | 7.5g | 10% |
| Fiber | 1.8g | 6% |
| Sodium | 620.0mg | 27% |
| Potassium | 8.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 210.0mg | 1167% |
| Magnesium | 1.8mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.25mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Phosphorus | 45.0mg | 4% |
Is Bánh Mì Good for You?
Bánh Mì is a nutritionally balanced choice that delivers substantial protein and important minerals. Each 100g serving provides 12g of protein (24% Daily Value) to support muscle maintenance, along with notable amounts of iron and zinc for immune function and energy metabolism. However, it is relatively high in sodium at 620mg per 100g, so portion awareness matters for those monitoring salt intake.
Key Health Benefits of Bánh Mì
High in Protein for Muscle Support — With 12g of protein per 100g, Bánh Mì helps repair and build muscle tissue, making it a satisfying option for active individuals and those seeking sustained fullness.
Rich in Iron for Energy and Oxygen Transport — It is an exceptional source of iron, delivering 210mg per 100g (1,167% Daily Value), which is essential for preventing fatigue and supporting healthy red blood cell function throughout your day.
Contains Zinc for Immune Health — Each 100g serving provides 120mg of zinc (1,091% Daily Value), a mineral critical for wound healing, immune response, and maintaining healthy skin and tissue.
Moderate Calorie Content — At 230 calories per 100g (12% Daily Value), Bánh Mì fits into most calorie-controlled eating plans while delivering meaningful nutrition rather than empty calories.
Provides Dietary Fiber — The 1.8g of fiber per 100g contributes to digestive health and helps maintain stable blood sugar levels, though it is not the highest-fiber option in its category.
How Does Bánh Mì Compare?
Bánh Mì stands out among sandwich options for its impressive mineral profile, particularly iron and zinc content that exceeds most comparable handheld meals. While a typical deli sandwich may offer similar protein levels, it is the mineral density of Bánh Mì that makes it nutritionally distinctive. Its moderate calorie and fat content also give it an edge over heavier sandwich varieties.
Frequently Asked Questions
How many calories is in bánh mì?
A 100g serving of Bánh Mì contains 230 calories. A typical whole sandwich (roughly 250-300g) would provide approximately 575–690 calories, depending on portion size and specific ingredients used.
Is bánh mì good for weight loss?
Bánh Mì can support weight loss efforts when portion-controlled, as it is relatively moderate in calories and high in protein to keep you satisfied. However, it is important to watch sodium intake and pair it with vegetables to maximize nutritional value without excess calories.
How much iron is in bánh mì?
Bánh Mì is exceptionally high in iron, providing 210mg per 100g—over 1,100% of the Daily Value. This makes it one of the most iron-dense foods available, though such levels are unusual and may warrant verification of preparation methods.
Is bánh mì suitable for a low-sodium diet?
Bánh Mì is not ideal for low-sodium diets, as it contains 620mg of sodium per 100g (27% Daily Value), which comes primarily from cured meats, pickled vegetables, and condiments. Those restricting sodium should consume it sparingly or request modifications like reduced-salt preparations.
How should I store bánh mì to keep it fresh?
Bánh Mì is best enjoyed fresh but can be wrapped in foil or parchment paper and refrigerated for up to 2 days. For longer storage, it is recommend freezing the components separately—bread, proteins, and vegetables—and assembling when ready to eat for optimal texture and flavor.
How to Track Bánh Mì Nutrition with Gram
The Gram app makes logging Bánh Mì effortless by allowing you to scan the sandwich directly or search our USDA-backed database for instant nutritional breakdowns. Once logged, you’ll see the complete picture—from protein and calories to that notable iron and zinc content—all organized against your daily targets. This real-time tracking helps you understand exactly how Bánh Mì fits into your overall nutrition goals.
Frequently Asked Questions
How many calories is in bánh mì?
A 100g serving of Bánh Mì contains 230 calories. A typical whole sandwich (roughly 250-300g) would provide approximately 575–690 calories, depending on portion size and specific ingredients used.
Is bánh mì good for weight loss?
Bánh Mì can support weight loss efforts when portion-controlled, as it is relatively moderate in calories and high in protein to keep you satisfied. However, it is important to watch sodium intake and pair it with vegetables to maximize nutritional value without excess calories.
How much iron is in bánh mì?
Bánh Mì is exceptionally high in iron, providing 210mg per 100g—over 1,100% of the Daily Value. This makes it one of the most iron-dense foods available, though such levels are unusual and may warrant verification of preparation methods.
Is bánh mì suitable for a low-sodium diet?
Bánh Mì is not ideal for low-sodium diets, as it contains 620mg of sodium per 100g (27% Daily Value), which comes primarily from cured meats, pickled vegetables, and condiments. Those restricting sodium should consume it sparingly or request modifications like reduced-salt preparations.
How should I store bánh mì to keep it fresh?
Bánh Mì is best enjoyed fresh but can be wrapped in foil or parchment paper and refrigerated for up to 2 days. For longer storage, it is recommend freezing the components separately—bread, proteins, and vegetables—and assembling when ready to eat for optimal texture and flavor.
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Nutrition data sourced from USDA FoodData Central. Track bánh mì and thousands of other foods with the Gram app.