How Many Calories Are in Banh Gio? Low-Fat Homemade Recipe

Banh gio is a familiar breakfast dish in many Vietnamese families. However, many people who are controlling their weight wonder: how many calories are in banh gio, and does eating it cause weight gain? To get an accurate answer, you need to understand the ingredients, quantity, and preparation methods of this dish.

How many calories are in Banh Gio?

Although compact, banh gio is a popular breakfast dish thanks to its ability to provide quick energy to the body. Many people choose one banh gio to start their new day conveniently and satisfyingly.

Note: The reference calorie count is an estimate only, not absolute. Calorie content varies depending on the ingredients and specific preparation method.

Meat-filled Banh Gio

Meat-filled banh gio is the most popular type, typically consisting of ingredients such as rice flour, minced lean pork, wood ear mushrooms, and spices. Below is the average calorie content:

Ingredient	100g Banh Gio	1 Banh Gio
Rice flour	168 calo	178 calo
Minced lean pork	140 calo	150 calo
Wood ear mushrooms	35 calo	45 calo
Spices	62 calo	72 calo

Thus, one meat-filled banh gio can contain approximately 400 – 440 calories. Although the weight difference is not significant, the high fat percentage and varying seasoning methods cause the calorie content to change considerably.

Vegetarian Banh Gio

Vegetarian banh gio uses a vegetarian filling made from wood ear mushrooms and rice flour, without meat, so the calorie content is lower than traditional banh gio. On average, 100g of vegetarian banh gio provides about 200 calories – suitable for those who want to control their energy intake.

Nutritional Value Table for 1 Banh Gio (100g)

Nutritional Component	Content	Unit	Notes
Energy (Calories)	200 – 440	kcal	Depends on filling quantity and preparation method
Protein	8 – 12	g	Mainly from pork and quail eggs (if any)
Fat	10 – 15	g	Includes pork fat and cooking oil used for stir-frying the filling
Carbohydrate (Starch)	35 – 45	g	From plain rice flour used for the wrap
Fiber	1 – 2	g	Low due to little vegetables in the filling
Sugar		g	No sugar used in banh gio
Sodium (Salt)	400 – 600	mg	From fish sauce, salt in filling and wrap
Cholesterol	30 – 70	mg	Increases if eggs or fatty meat are present
Calcium	10 – 30	mg	Very low, insignificant
Iron	1 – 2	mg	Present in meat and wood ear mushrooms

Does eating Banh Gio make you fat?

A typical banh gio contains approximately 400–450 calories, considered an acceptable calorie level for a light meal. However, if you consume 2–3 banh gio per day, the unburned calories will easily lead to fat accumulation and a high risk of obesity.

Therefore, the answer to whether eating banh gio makes you fat depends on your eating habits. If you’re concerned about weight gain, you should only eat one banh gio per day, while also combining it with light exercise and physical activity to burn the calories consumed. Balancing your diet and physical activity is an effective way to enjoy banh gio while maintaining your figure.

Small tip: Prioritize homemade banh gio with less oily filling, eat it for breakfast, and avoid late-night snacking to help your body metabolize calories better.

How to Make Low-Fat Banh Gio in a Cup at Home

My Auris guides you on how to make low-fat banh gio in a cup, preserving the distinctive flavor of Northern Vietnamese cuisine while still being suitable for dieters and healthy eating regimens.

Ingredients to Prepare

For the wrap:

• 200g plain rice flour
• 1 tablespoon tapioca starch (makes the cake softer)
• 600ml vegetable broth (replace bone broth to reduce fat)
• 1 teaspoon olive oil (or omit if strictly avoiding oil)
• A pinch of salt

For the vegetarian filling (low-fat):

• 100g minced wood ear mushrooms
• 100g diced king oyster mushrooms or straw mushrooms
• 1 teaspoon low-sodium soy sauce
• 1/2 teaspoon pepper
• Minced shallots (optional)

Equipment:

• 6–8 small ceramic bowls or heat-resistant glass cups
• Steamer basket

Steps to Follow

Step 1: Prepare the dough for the wrap
Combine rice flour and tapioca starch in a pot, gradually add vegetable broth, stirring constantly until the flour is completely dissolved. Place on the stove, stir continuously over low heat until the mixture is smooth and lump-free. Remove from heat and let cool.

Step 2: Prepare the vegetarian filling
Sauté minced shallots (if using), then add wood ear mushrooms and king oyster mushrooms and stir-fry. Season with soy sauce and pepper, stir well until the mushrooms are dry and fragrant. Turn off the heat and let cool.

Step 3: Prepare the steaming cups
Lightly grease the inside of the cups with a thin layer of oil (can be omitted if strictly avoiding oil) to prevent the banh gio from sticking. Spoon a layer of dough into each cup, add a tablespoon of mushroom filling in the center, then cover with another layer of dough until the cup is 3/4 full.

Step 4: Steam the banh gio
Place the banh gio in a steamer basket and steam over high heat for 20–25 minutes. Do not open the lid during steaming to ensure even cooking. When the banh gio has solidified and doesn’t stick to your touch, it’s cooked.

Step 5: Finish and enjoy
Remove the banh gio and let cool slightly. It’s best served hot. You can enjoy it with some pickled vegetables or light soy sauce if you wish to enhance the flavor.

Related Questions

Does eating Banh Gio for breakfast make you fat?

Banh gio is a traditional breakfast dish in Northern Vietnamese cuisine. A typical meat-filled banh gio provides 250 to 350 calories. When consumed for breakfast, banh gio can be a suitable choice if you know how to adjust your portion size appropriately.

A balanced breakfast for an adult should be within 300–400 calories. If banh gio accounts for most of this calorie intake, you need to limit side dishes. Additionally, those on a weight loss diet should consider choosing vegetarian banh gio or banh gio with less filling.

How much protein is in one Banh Gio?

On average, a standard meat-filled banh gio can contain 8 to 12 grams of protein. Protein primarily comes from minced pork, Vietnamese pork sausage (cha lua), or quail eggs, if included.

For an average person, daily protein requirements range from 45–60g depending on gender and physical condition. One banh gio can meet about 15–20% of that requirement, making it a reasonable breakfast if combined with green vegetables or fruit.

If you want to increase protein intake while maintaining a reasonable calorie level, you can choose banh gio with more meat filling or add an unsalted boiled egg.

How many calories are in Thọ Phát Banh Gio?

According to nutritional information published by the manufacturer, each Thọ Phát banh gio, weighing approximately 200g, contains about 320–350 calories.

The main ingredients include rice flour, pork, wood ear mushrooms, onions, quail eggs, and a little cooking oil. This calorie amount is suitable for a breakfast portion if you don’t eat it with other starchy foods.

For those on a weight loss or low-carb diet, it’s advisable to check the ingredients before consuming. Some Thọ Phát banh gio varieties contain salted eggs, which can add an extra 50–70 calories per piece. 

How many calories are in Banh Gio with 2 eggs?

Each added quail egg provides approximately 17 calories. If the banh gio has 2 eggs, it can add about 17–20 calories. Additionally, the fat and protein content also increases, helping the dish keep you full longer. However, this also means the total energy increases – estimated at around 370–400 calories per piece, depending on the amount of meat and the size of the banh gio.