Recipes · Spanish · Burgers and Sandwiches
Bocadillo de Jamón
One serving has 394 kcal and 22 g protein, and at least a fifth of a woman's daily need of thiamin (85%), selenium (71%), riboflavin (47%), niacin (46%), manganese (33%) and phosphorus (33%). Ready in 5 minutes.
- Preparation: 5 min
- Makes: 1 serving (145 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: gluten, pork
Ingredients
- 100 g Bread, French (baguette)
- 40 g Ham, dry-cured
- 5 g Olive oil
Method
- Split the baguette piece lengthways.
- Drizzle the cut sides lightly with olive oil.
- Layer the cured ham over the bottom half, close the sandwich and press gently before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 394 kcal | 19% |
| Carbohydrates | 52 g | |
| Water | 55.4 mL | |
| Fiber | 2.2 g | 7% |
| Protein | 21.9 g | 46% |
| Tryptophan | 0.13 g | |
| Threonine | 0.49 g | |
| Isoleucine | 0.49 g | |
| Leucine | 0.88 g | |
| Lysine | 0.94 g | |
| Methionine | 0.29 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.48 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.48 g | |
| Histidine | 0.4 g | |
| Fat | 10.8 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 28 mg | |
| Calcium | 56 mg | 6% |
| Copper | 0.2 mg | 22% |
| Iron | 4.4 mg | 24% |
| Magnesium | 42 mg | 14% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 232 mg | 33% |
| Potassium | 321 mg | 7% |
| Selenium | 38.9 µg | 71% |
| Sodium | 1,680 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.94 mg | 85% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 6.4 mg | 46% |
| Pantothenic acid (vitamin B5) | 0.62 mg | 12% |
| Pyridoxine (vitamin B6) | 0.28 mg | 22% |
| Folate (vitamin B9) | 125 µg | 31% |
| Cobalamin (vitamin B12) | 0.35 µg | 15% |
| Choline | 50.2 mg | 12% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 14.8 IU | 2% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 3.7 µg | 4% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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