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Bánh bao is a convenient food enjoyed by many people, including both children and adults. It comes with a variety of fillings, both savory and sweet, making it suitable for a wide range of tastes. However, some people on diets still hesitate to eat bánh bao for fear of gaining weight. So, how many calories are in a bánh bao? How should you eat bánh bao to avoid gaining weight? This article from Mytour will help answer all these questions.
How many calories does one bánh bao have?
Bánh bao is a type of bread made from wheat flour and leavening agents. The filling of the bun varies widely, often including meat and egg, salted egg, mung bean, coconut, cheese, and more. Therefore, the number of calories in one bánh bao depends on factors such as the ingredients, size, and weight. On average, one bánh bao contains between 110 and 360 calories. The calorie content in some specific types of bánh bao is as follows:
Bánh bao provides energy for the body (Source: Internet)Nutritional composition of 100g of bánh bao?
Bánh bao provides the body with a large amount of nutrients. Specifically, in 100g of bánh bao, you will find the following nutritional components:
- Starch: 100g of bánh bao contains up to 20.22g of starch.
- Protein: Bánh bao filled with minced meat, quail eggs, salted eggs, etc., contain abundant protein. Every 100g of meat-filled bánh bao or quail egg-filled bánh bao contains about 3.3g of protein.
- Fat: Bánh bao contains a significant amount of fat and cooking oil, resulting in a relatively high fat content in the buns. Every 100g of bánh bao contains about 7.21g of fat.
- Vitamins and minerals: Bánh bao contains some vitamins and minerals such as vitamin A, B, manganese, iron, zinc, etc. Especially, bánh bao filled with mung beans, vegetables, taro, etc., contain abundant vitamin B.
Banh bao provides essential nutrients to the body (Source: Internet)Is eating banh bao fattening?
After knowing how many calories banh bao contains, many people might wonder if eating banh bao is fattening. According to nutritionists, the amount of calories an adult body needs per day is 2000 calories, which means about 670 calories for a main meal. Meanwhile, one banh bao provides the body with about 110 – 360 calories. So, eating a banh bao with meat and egg filling means you've supplied over 50% of the necessary calories for each meal. However, if you eat 2 banh bao with meat and egg filling in one meal, you will exceed the allowed calorie intake and easily gain weight.
On the other hand, the energy that banh bao provides to the body mainly comes from starch and fat. Therefore, eating a lot of banh bao can lead to fat accumulation and quick weight gain. If you're in a phase of dieting to lose weight, consider carefully when consuming banh bao regularly. Ideally, you should only eat one 110-calorie banh bao when desired and accompany it with some other foods to ensure you get enough necessary nutrients for the body.
Eating too many banh bao can lead to weight gain (Source: Internet)Benefits of Eating Banh Bao
For Vietnamese people, banh bao is a convenient dish, commonly eaten for breakfast. However, few know all the benefits of this dish, which include:
- Provides energy for body activity: Eating banh bao creates a feeling of fullness and is an ideal source of energy for the body to function. Therefore, many people have the habit of eating banh bao for breakfast because it is the most important meal and requires the most energy.
- Reduces stress: Banh bao flour contains folic acid and folate. These are components that help reduce stress. During the steaming process, these two substances are almost preserved intact.
- Good for the brain: Banh bao contains iron, which is a component that helps the brain function effectively. According to research, one banh bao with meat filling contains 0.6mg of iron.
- Good for digestion: Banh bao is made from wheat flour, which contains a high amount of fiber. In addition, some banh bao with vegetable filling also helps increase fiber intake into the body, helping you maintain a healthy digestive system.
- Provides nutrients for the body: Banh bao contains many minerals such as manganese, phosphorus, iron, vitamins A, B, etc. The outer layer of banh bao is also a source of many enzymes necessary for the body.
- Supports weight loss: Vegetarian banh bao contains few calories. Banh bao quickly makes you feel full, reducing cravings. Therefore, those who want to lose weight can use vegetarian banh bao to effectively support weight loss.
Eating banh bao brings many benefits to the body (Source: Internet)Should You Eat Banh Bao While Trying to Lose Weight?
After understanding how many calories banh bao contains and whether it's fattening, you'll know whether those looking to lose weight should eat this type of pastry. In reality, those trying to lose weight can still eat banh bao, but should prioritize low-calorie vegetarian banh bao. With meat-filled banh bao, you should only eat one piece per day. Consuming too much will result in excess calories and rapid weight gain.
Vegetarian banh bao is a safe choice for weight loss (Source: Internet)Secrets to Maintaining a Slim Figure While Eating Banh Bao
Compared to many other dishes, banh bao doesn't contain too many calories. However, eating it improperly can lead to uncontrollable weight gain. To enjoy banh bao without gaining weight and effectively maintain your figure, pocket these small tips:
- Choose the Right Type of Banh Bao: As mentioned earlier, you have determined how many calories various types of banh bao contain. To provide energy to the body while still maintaining stable weight without accumulating fat, opt for vegetarian banh bao or banh bao filled with mung beans and no sugar. The calorie content in these types of banh bao is only about 110 – 150 calories, accounting for about ⅓ of the calorie intake needed for each meal for adults.
- Eat a Moderate Amount of Banh Bao: Any food eaten in excess increases the risk of weight gain, obesity, and banh bao is no exception. In addition to the main meals each day, you can supplement banh bao into your snack menu, but you should eat it in reasonable amounts. You can eat 2 – 3 pieces of vegetarian banh bao per week and only 1 – 2 pieces of meat-filled banh bao per week.
- Consume Banh Bao at the Right Time: Eating banh bao in the evening, before going to bed, will cause indigestion and accumulate excess fat. Ideally, you should eat banh bao for breakfast or as a snack to provide the body with additional energy for activity.
- Combine Banh Bao with Other Foods: If you only eat banh bao filled with mung beans or vegetarian banh bao, it may help you maintain your figure and control your weight. However, your body may lack essential nutrients. Therefore, when eating vegetarian banh bao or banh bao filled with mung beans, you should combine them with foods such as fish, lean meat, vegetables, and fruits to balance nutrients without causing weight gain.
Eating banh bao with vegetables helps maintain an effective figure (Source: Internet)How many calories in banh bao? The insights shared in the article must have helped you answer this question. After knowing the calorie content in each banh bao, hopefully, you will balance the calories intake per day to maintain your figure, avoid overeating, and prevent weight gain. To learn how to build a healthy and nutritious diet, don't forget to accompany Mytour every day.
