Updated October 13, 2026
Banh mi calories: a chart of 16 kinds
By the CaloCalo team
One banh mi can be anything from 100 to almost 1,000 calories. Most of the difference is in the filling and the spread, not the bread.
A pate and egg banh mi (about 230 g) comes to roughly 395 calories, a loaded banh mi thap cam of the same size to about 680, and a small plain baguette (40 g) to only about 100. Skillet versions such as banh mi chao and banh mi bit tet run 700–975 calories, because the pan holds eggs, pate, sausage or beef as well as the bread.
The numbers come from the Vietnamese food composition tables that CaloCalo uses as its database. The serving column is the weight of one serving as it was weighed for analysis, and it is also the default serving when you log that dish in CaloCalo. Your local sandwich may be bigger or smaller, so use the per 100 g column to scale. Figures are rounded. For other dishes, see the calorie chart of 40 Vietnamese dishes.
Calorie chart: banh mi
| Banh mi | Calories / serving | Calories / 100 g | Serving |
|---|---|---|---|
| Plain baguette (small) | 100 | 250 | 40 g |
| Banh mi que (stick) | 115 | 305 | 40 g |
| Spicy fish cake | 175 | 164 | 110 g |
| Pork roll (gio cha) | 270 | 215 | 125 g |
| Honey pork skewers | 335 | 237 | 140 g |
| Pate, egg and pork roll | 360 | 157 | 230 g |
| Roast chicken | 360 | 176 | 205 g |
| Pate and egg | 395 | 175 | 230 g |
| Quail eggs in sauce | 400 | 155 | 260 g |
| Grilled with chili salt | 435 | 317 | 135 g |
| Banh mi cay (one serving) | 450 | 248 | 180 g |
| With red wine beef stew | 500 | 117 | 430 g |
| Thap cam (loaded) | 680 | 296 | 230 g |
| Banh mi chao with beef (skillet) | 685 | 134 | 515 g |
| Banh mi chao (skillet) | 710 | 204 | 345 g |
| Banh mi bit tet (steak) | 975 | 129 | 755 g |
The same name can still mean different sandwiches. The tables hold three samples of pate and egg banh mi, from about 395 to 425 calories each, and three of banh mi thap cam, from about 540 to 680. Treat the chart as a reference point rather than the exact number for the sandwich in your hand.
What makes a banh mi heavier
- The bread. Plain baguette is about 250 calories per 100 g. A longer, denser roll carries more: 80 g of bread is already about 200 calories before the filling.
- Cold cuts, pate and spreads. This is where most of the difference lies. Banh mi thap cam has about 17.7 g of fat per 100 g, against about 5.6 g for pate and egg. Each gram of fat is about 9 calories, so a thick spread alone moves the number. See dietary fat and calories.
- An extra egg. A fried chicken egg adds about 80 calories.
- Skillet servings. Banh mi chao and bit tet are a full meal: fried eggs, pate, sausage or beef, sauce, and the bread on the side.
Is banh mi a high-protein breakfast?
Reasonably. A pate and egg banh mi has about 24 g of protein, roast chicken about 22 g and thap cam about 31 g. For a breakfast that keeps you full without many extra calories, the egg and chicken versions are usually better balanced than the ones heavy on pate and cold cuts. See protein breakfast ideas for more.
How much of your day a 395 or 680-calorie sandwich takes depends on your target. The calorie calculator works it out from your height, weight and activity. Photograph your banh mi with CaloCalo and the app identifies it, estimates the portion and logs the protein, carbs and fat for you.
Sources
- Vietnamese Food Composition Table, National Institute of Nutrition (Ministry of Health, Vietnam)
Common questions
How many calories are in a plain banh mi baguette?
Plain Vietnamese baguette is about 250 calories per 100 g. A small 40 g roll is about 100 calories; an 80 g roll is about 200.
Which banh mi has the fewest calories?
Among full sandwiches, fish cake banh mi (about 175 calories for 110 g) and banh mi with pork roll (about 270 for 125 g) are the lightest. Of the large ones, roast chicken and pate and egg are about 360–395, against about 680 for a loaded banh mi thap cam.
Is banh mi a good breakfast?
It can be. A pate and egg banh mi is about 395 calories with roughly 24 g of protein. Whether it fits depends on the rest of your day, not on the sandwich alone.
How can I log the banh mi I actually ate?
Photograph it with CaloCalo. The app identifies the kind of banh mi, estimates the portion and logs calories, protein, carbs and fat from a Vietnamese food database.
Keep reading
Vietnamese food calories: a chart of 40 dishes
Most Western calorie apps guess at Vietnamese food, because their databases were built from Western supermarkets. These numbers come from the Vietnamese tables instead.
Protein breakfast ideas for busy mornings
Choose a protein food, add a familiar carbohydrate and include fruit or vegetables. A useful breakfast can be simple enough to repeat on a workday.
How to track calories when eating out
Restaurant tracking works best as an informed estimate. Notice the meal components, record what you ate and keep the uncertainty in perspective.