Banh Mi
Moderate nutritional value
Vietnamese baguette sandwich with grilled pork, pickles and cilantro.
Banh mi is a Vietnamese sandwich: a crisp, airy baguette spread with mayonnaise and filled with grilled lemongrass pork, pickled carrot and daikon, cucumber, cilantro and chili; cold cuts and pork pate are other common fillings. One 235 g sandwich has about 540 kcal with 24 g of protein, 26 g of fat and about 1,000 mg of sodium. Halving the mayonnaise saves about 50 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 10g | 17.9% |
| Fat | 11g | 15.7% |
| Carbs | 21g | 7.0% |
| Simple Sugars | 7.35g | Estimate |
| Complex Carbs | 12.45g | Estimate |
| Fiber | 1.2g | 4.8% |
| Water | 55g | 2.2% |
| Calories | 229 | 10.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.66 | g | 13.3% |
| Monounsaturated | 3.37 | g | 13.5% |
| Polyunsaturated | 4.19 | g | 32.2% |
| Omega-3 | 1.257 | g | Estimate |
| Omega-6 | 2.933 | g | Estimate |
| Trans | 0.07 | g | 3.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5.84 | mg |
| Vitamin E | 0.59 | mg |
| Selenium | 17.8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 80.6 | mcg | 9.0% |
| vitamin B1 | 0.251 | mg | 20.9% |
| vitamin B2 | 0.165 | mg | 12.7% |
| vitamin B3 | 2.29 | mg | 14.3% |
| vitamin B6 | 0.197 | mg | 11.6% |
| vitamin B9 | 15.7 | mcg | 3.9% |
| vitamin B12 | 0.311 | mcg | 13.0% |
| vitamin C | 5.84 | mg | 6.5% |
| vitamin D | 0.253 (10 IU) | mcg | 1.7% |
| vitamin E | 0.589 | mg | 3.9% |
| vitamin K | 18.6 | mcg | 15.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 46.1 | mg | 4.6% |
| iron | 1.15 | mg | 6.4% |
| magnesium | 25 | mg | 6.3% |
| phosphorus | 117 | mg | 16.7% |
| potassium | 254 | mg | 9.8% |
| sodium | 400 | mg | 17.4% |
| zinc | 1.57 | mg | 14.3% |
| copper | 0.122 | mg | 13.6% |
| manganese | 0.283 | mg | 12.3% |
| selenium | 17.8 | mcg | 32.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 360 | mg | 51.4% | 182% |
| Isoleucine | 461 | mg | 32.9% | 124% |
| Leucine | 802 | mg | 29.4% | 106% |
| Lysine | 716 | mg | 34.1% | 121% |
| Methionine | 395 | mg | 37.6% | 139% |
| Phenylalanine | 790 | mg | 45.1% | 156% |
| Threonine | 411 | mg | 39.1% | 133% |
| Tryptophan | 108 | mg | 38.6% | 133% |
| Valine | 497 | mg | 27.3% | 101% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Pork shoulder, thinly sliced 350 g
- Fish sauce 1 tbsp
- Sugar 3 tbsp
- Lemongrass, finely chopped 1 stalk
- Garlic, minced 3 cloves
- Vegetable oil 2 tsp
- Carrot and daikon, julienned 160 g
- Rice vinegar 120 ml
- Warm water 120 ml
- Vietnamese baguettes 4 (300 g)
- Mayonnaise 4 tbsp
- Cucumber, cut into strips 80 g
- Fresh cilantro 12 g
- Jalapeno, sliced 1 (20 g)
Instructions
- 1
Mix the pork with the fish sauce, 1 tbsp of the sugar, the lemongrass, garlic and oil and marinate for at least 30 minutes.
- 2
Stir the remaining sugar into the vinegar and warm water, add the carrot and daikon and leave for 30 minutes, then drain.
- 3
Grill the pork on a hot grill pan for 3-4 minutes per side, until charred at the edges and cooked through.
- 4
Warm the baguettes in the oven at 200C for 4 minutes, until crisp, and split them lengthwise.
- 5
Spread the inside of each baguette with mayonnaise.
- 6
Fill with the pork, pickled carrot and daikon, cucumber, cilantro and jalapeno and serve.