Health & Life

How Many Calories Are in Banh Chung? Can Eating Banh Chung Make You Fat?

The square-shaped Bánh Chưng is a traditional Vietnamese delicacy, expertly crafted with sticky rice and a myriad of carefully selected ingredients. This culinary masterpiece, steeped in cultural significance, prompts the question: how many calories does this indulgent treat contain? Does indulging in Bánh Chưng lead to weight gain? Unraveling the mysteries of this iconic dish is a tantalizing journey that awaits the curious epicure.

Administrator

9 July, 2024

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Banh chung is not just a cultural symbol of the Vietnamese people, but it also brings very special nutritional values. Join us to learn about this unique cake!

1How many calories are in 100g of banh chung?

How many calories are in 100g of banh chung?

Banh chung is a nutritious and healthy dish. 100g of banh chung provides approximately 181kcal of energy (1 kcal = 1000 calories).

How many calories are in 100g of banh chung?

In addition, 100g of some other types of banh chung will provide the following energy:

Banh chung chay: 150 kcal
Banh chung nep cam: 169 kcal
Banh chung com: 52 kcal
Banh chung gac: 170 kcal

Nutritional content of banh chung

In 100g of banh chung, you will find on average:

4.3g protein
4.2g fat
31.6g carbohydrates
0.6g fiber
26g sugar
0.94g sodium
1.4g potassium

2What are the benefits of eating banh chung?

Eating banh chung offers several health benefits:

Aids in detoxification and cooling the body: Containing ingredients such as mung beans, banh chung helps to cool the body, improve skin texture, and remove toxins. Additionally, the sticky rice in banh chung can help treat excessive sweating, dizziness, and headaches.

Eating banh chung helps detoxify and cool the body

Provides protein: With its filling, banh chung is a good source of protein, an essential nutrient for people of all ages.

Antibacterial and antifungal properties: The cloves in the ingredients of banh chung contain oleoresin, which has antibacterial and antifungal effects and supports blood clotting.

Prevents bloating: The cloves in banh chung have antiseptic properties and help prevent bloating, slow digestion, and intestinal infections.

Promotes digestion and acts as a diuretic: The dong leaves used in banh chung have a cooling effect, helping to detoxify and act as a diuretic. In addition, dong leaves help preserve the cake, maintaining its green color, fragrance, and appetite-stimulating properties, which aid in digestion.

3Will eating banh chung make me fat?

100g of banh chung contains 181kcal, so eating just 200g can lead to weight gain and a potential loss of control over your weight.

Will eating banh chung make me fat?

Deep-fried banh chung is especially high in fat. Eating too much of it can stimulate your appetite, leading to overeating and subsequent weight gain.

4Is it healthy to eat a lot of banh chung?

To burn off the 181kcal provided by 100g of banh chung, you would need to cycle or run non-stop for 24 minutes, swim for 16 minutes, or engage in other intense physical activities. Even with a dedicated gym routine, you can only burn a maximum of 350kcal per session. Therefore, it is recommended to limit your consumption of banh chung to around 100-150g per day and maintain a healthy lifestyle with regular exercise to maintain your figure.

Is it healthy to eat a lot of banh chung?

Additionally, the following groups of people should avoid eating too much banh chung:

Overweight or obese individuals: Since banh chung is energy-dense and high in fat, those who are already obese should refrain from consuming it, especially the deep-fried version, which contains more oil.

People with high blood pressure and cardiovascular diseases: Those with these conditions should also stay away from banh chung, as both diseases require a diet low in protein and fat.

Pregnant women: Eating too much banh chung during pregnancy can cause bloating and indigestion, leading to discomfort.

People with kidney disease: Those with kidney disease often have accompanying symptoms such as high blood pressure, dyslipidemia, or hyperlipidemia, so they should avoid banh chung due to its high-fat content.

People with stomachaches: Banh chung, made with sticky rice and mung beans, can aggravate stomachaches by producing gas, causing bloating, acid reflux, and indigestion.

Groups who should avoid eating too much banh chung

People with boils: Those suffering from boils should only eat a small amount of banh chung, as it can worsen their condition.

5How to eat banh chung without gaining weight

Avoid deep-fried banh chung

Deep-fried banh chung is typically high in fat. Overconsumption can lead to bloating, abdominal distension, indigestion, discomfort, and uncontrolled weight gain.

Avoid eating banh chung with other starchy foods

Don’t eat banh chung with other starchy foods

If you’ve already had banh chung for a meal, avoid eating other starchy foods like rice, sticky rice, or bread. Consuming too much starch at once can lead to weight gain and obesity.

Eat it with green vegetables

Eat banh chung with green vegetables

Eating banh chung with green vegetables like water spinach, water morning glory, and mustard greens is an excellent way to control your weight. These vegetables help speed up the metabolism of carbohydrates and prevent feeling stuffed.

Exercise to burn calories

Engaging in sports and physical activities is an effective way to burn off the calories from banh chung and prevent weight gain. Regular exercise promotes a healthy lifestyle and improves overall well-being. You can try cardio workouts or sports like swimming, gym training, or running.

6When is the best time to eat banh chung during the day?

Eating banh chung in the evening can lead to rapid weight gain, bloating, indigestion, and sleep disturbances. Therefore, if you love this dish, it is best to eat it for breakfast or lunch. Limit your consumption to about 100g per meal, or approximately ⅛ of a cake.

When is the best time to eat banh chung during the day?

7How to make banh chung at home

Banh chung is made from simple ingredients: sticky rice, mung beans, and pork belly. The ingredients are wrapped in dong or banana leaves and boiled for 5 hours, then soaked in cold water for 20 minutes, and finally pressed for 5 to 8 hours.

The aroma of banh chung comes from the fragrant dong leaves. The sweetness of the mung beans, the richness of the pork belly, and the sticky texture of the rice create a delicious harmony, making it a traditional dish during the Tet holiday.

How to make banh chung at home

For more information, please refer to:

8Things to note when eating banh chung

Things to note when eating banh chung

Here are some things to keep in mind when eating banh chung:

Avoid eating too much banh chung. Limit your consumption to 100g per meal and no more than 150g per day.
Pay attention to the recommended intake for specific groups and those who should avoid it. In particular, people with high blood pressure and cardiovascular diseases should stay away from banh chung.
Eat it with green vegetables to aid digestion.
Avoid eating banh chung in the evening.

This article has provided information about the nutritional value of banh chung and important considerations when consuming it. We hope you have found this information useful.

Source: Lao Dong Newspaper

Frequently asked questions

A single Banh Chung cake, weighing around 250 grams, contains approximately 365 calories. This calorie count includes the calories from rice, mung beans, pork belly, and other ingredients used in the traditional recipe. While Banh Chung is not necessarily a low-calorie food, it can be enjoyed as part of a balanced diet. The key is moderation and ensuring that your overall calorie intake aligns with your energy expenditure and health goals.

Banh Chung offers a range of nutritional benefits. It is a good source of complex carbohydrates from the rice, providing energy and fiber. The mung beans contribute plant-based protein and various vitamins and minerals, including folate, iron, and potassium. The pork belly adds further protein and healthy fats, making Banh Chung a nutritious and filling dish.

There are several ways to make Banh Chung healthier without compromising on taste. You can reduce the amount of pork belly or use leaner cuts of meat to lower the overall fat content. Adding more vegetables, such as carrots or mushrooms, can increase the dish’s vitamin and mineral content. Using brown rice instead of white rice will boost the fiber and nutrient profile of the cake.

As with any food, moderation is key. Banh Chung can be enjoyed as a part of a balanced diet, but the frequency of consumption depends on your overall calorie intake and health goals. If you’re watching your weight or have specific nutritional targets, consider treating Banh Chung as a special occasion food or enjoying smaller portions alongside a variety of other nutritious dishes.

Yes, if you’re looking for lower-calorie alternatives, you could try other traditional Vietnamese dishes such as fresh spring rolls (goi cuon) or grilled meat and vegetable skewers (nem nuong). These options tend to be lighter and lower in calories while still offering a delicious taste of Vietnamese cuisine.