Pan bagnat
| Macros | per 100 g |
|---|---|
| Calories | 230 kcal |
| Protein | 10.0 g |
| Fat | 10.0 g |
| Carbs | 26.0 g |
Pan bagnat is a classic Niçoise sandwich from the South of France, built on a round crusty roll soaked in olive oil and filled with tuna, hard-boiled eggs, anchovies, tomatoes, olives and raw vegetables. It is typically eaten at room temperature and is a staple of Nice street food and picnic culture, where the bread is left to absorb the filling's juices before serving. Per 100 g, pan bagnat provides 230 kcal, 10 g of protein, 10 g of fat and 26 g of carbohydrates, with 2.5 g of dietary fibre and 3 g of sugars. Notable micronutrients include 520 mg of sodium, 280 mg of potassium, 12 mg of vitamin C and 1.2 mcg of vitamin B12 per 100 g. No glycemic index data is available for this food. Pan bagnat fits pescatarian and Mediterranean dietary patterns.
How many calories in a pan bagnat?
Pan bagnat contains 230 kcal per 100 g. A whole sandwich typically weighs around 300–350 g, putting a full serving at roughly 690–800 kcal depending on the size of the roll and the generosity of the filling.
How much sodium is in a pan bagnat?
Pan bagnat contains 520 mg of sodium per 100 g, largely due to ingredients like anchovies, olives and capers. A full sandwich can therefore contribute a substantial portion of daily sodium intake.
Is pan bagnat Mediterranean diet-friendly?
Yes, pan bagnat is well aligned with the Mediterranean dietary pattern, featuring olive oil, fish, vegetables and legumes as its core components. It also fits a pescatarian diet, as the protein comes from tuna, eggs and anchovies rather than meat.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 230 kcal |
| Protein | 10.0 g |
| Fat | 10.0 g |
| Carbs | 26.0 g |
| Sugars | 3.0 g |
| Fiber | 2.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.8 g |
| Monounsaturated | 6.5 g |
| Polyunsaturated | 1.2 g |
| Cholesterol | 55.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 55.0 mg |
| Iron | 1.8 mg |
| Potassium | 280 mg |
| Sodium | 520 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 60.0 mcg |
| Vitamin C | 12.0 mg |
| Vitamin B12 | 1.2 mcg |