Recipes · Argentinian · Beverages
Submarino
One serving has 301 kcal and 9 g protein, and at least a fifth of a woman's daily need of copper (64%), cobalamin (41%), phosphorus (37%), manganese (33%), riboflavin (33%) and magnesium (29%). Ready in 7 minutes.
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- Preparation: 2 min
- Cooking: 5 min
- Makes: 1 serving (230 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 200 g Milk, whole
- 30 g Chocolate, dark
Method
- Heat the milk in a small saucepan over medium heat until steaming hot but not boiling, about 4-5 minutes.
- Pour the hot milk into a heatproof glass or mug.
- Drop the chocolate bar into the hot milk, or serve it alongside on a saucer for dunking, and stir until fully melted before drinking.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 301 kcal | 14% |
| Carbohydrates | 23.4 g | |
| Water | 177 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 8.6 g | 18% |
| Tryptophan | 0.08 g | |
| Threonine | 0.27 g | |
| Isoleucine | 0.33 g | |
| Leucine | 0.6 g | |
| Lysine | 0.53 g | |
| Methionine | 0.17 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.32 g | |
| Valine | 0.41 g | |
| Histidine | 0.19 g | |
| Fat | 19.3 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 0.77 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.61 g | |
| Saturated | 11.1 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 20.9 mg | |
| Calcium | 248 mg | 25% |
| Copper | 0.58 mg | 64% |
| Iron | 3.6 mg | 20% |
| Magnesium | 88.4 mg | 29% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 260 mg | 37% |
| Potassium | 479 mg | 10% |
| Selenium | 9.4 µg | 17% |
| Sodium | 92 mg | |
| Zinc | 1.7 mg | 22% |
| Thiamin (vitamin B1) | 0.1 mg | 9% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 0.49 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.87 mg | 17% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 10 µg | 3% |
| Cobalamin (vitamin B12) | 0.98 µg | 41% |
| Choline | 28.6 mg | 7% |
| Vitamin A | 92.6 µg | 13% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 102 IU | 17% |
| Vitamin E | 0.32 mg | 2% |
| Vitamin K | 2.8 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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