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Wholemeal bun with raspberry jam
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Wholemeal bun with raspberry jam

Gemüse/Kräuter Wholemeal Bun
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
10 min
Number of portions
1
Cena (Lidl)
$3.41
Cost of one portion
$3.41
Number of ingredients needed for preparation
13
Total calories
520
Calories per 1 portion
520 kcal
Amount of protein per portion
44g
Amount of fat per portion
20g
Amount of carbohydrates per portion
42g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Sunflower Roll

Sunflower Roll

#Roll #Bun
1 Piece (1 Piece (92 g)) • 193 kcal • $0.22
Sunflower seeds Wheat Egg Milk Sesame
B: 11.5g
T: 12.9g
W: 7.7g
193 kcal
Butter

Butter

#Butter
0.5 Teaspoon (0.5 Teaspoon (5 g)) • 37 kcal • $0.05
Milk Lactose
B: 0g
T: 4.1g
W: 0g
37 kcal
Chicken Breast Ham

Chicken Breast Ham

#Chicken Breast #Ham
2 Slice (2 Slice (30 g)) • 30 kcal • $0.19
Chicken Sodium nitrite Ham
B: 6.4g
T: 0.4g
W: 0.1g
30 kcal
Cherry Tomatoes

Cherry Tomatoes

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
2 Piece (2 Piece (40 g)) • 8 kcal • $0.10
Tomato Salicylates Histamine
B: 0.4g
T: 0.1g
W: 1.4g
8 kcal
Raspberry Jam

Raspberry Jam

2 Teaspoon (2 Teaspoon (30 g)) • 47 kcal • $0.08
Rosaceae fruits Salicylates Sulphites Citric acid
B: 0.1g
T: 0.1g
W: 11.3g
47 kcal
Coconut

Coconut

#Coconut
3 Leaf (3 Leaf (0.3 g)) • 1 kcal • $1.14
Tree nuts Latex-Fruit Syndrome
B: 0g
T: 0.1g
W: 0g
1 kcal
Mustard

Mustard

#DASH Diet #Heart Health #Mustard #Vegan #Vegetarian
1 Teaspoon (1 Teaspoon (10 g)) • 17 kcal • $0.03
Mustard
B: 0.6g
T: 0.6g
W: 2.2g
17 kcal
Low-Fat Quark

Low-Fat Quark

#Low-Fat #Cottage Cheese #Curd Cheese #Quark #Cheese
125 Gram (125 Gram) • 122 kcal • $1.03
Milk Lactose
B: 24.8g
T: 0.6g
W: 4.4g
122 kcal
Apple

Apple

#Apple #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Small piece (1 Small piece (100 g)) • 54 kcal • $0.14
Apples Rosaceae fruits Salicylates
B: 0.4g
T: 0.4g
W: 12.1g
54 kcal
Water

Water

#Healthy Beverages #Vegan #Vegetarian #Gluten-free #Lactose-Free
2 Tablespoon (2 Tablespoon (20 g)) • 3 kcal • $0.03
B: 0.2g
T: 0.2g
W: 0.2g
3 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
1 Teaspoon (1 Teaspoon (3 g)) • 1 kcal • $0.01
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0g
T: 0g
W: 0.3g
1 kcal
Vanilla, Ground or Vanilla Bean Paste

Vanilla, Ground or Vanilla Bean Paste

#DASH Diet #Heart Health
1 Piece (1 Piece (2 g)) • 8 kcal • $0.01
Vanilla
B: 0g
T: 0g
W: 2g
8 kcal
Cinnamon 2

Cinnamon 2

#Cinnamon
1 Pinch (1 Pinch (0.1 g)) • 0 kcal • $0.38
Cinnamon
B: 0g
T: 0g
W: 0.1g
0 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Wholemeal bun with raspberry jam

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
3,10 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 3,10 €
100 kcal 0,60 €
20 g protein 1,40 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
3,10 € 3,10 € 6,20 € 12,40 €
Lidl +1%
3,14 € 3,14 € 6,28 € 12,56 €
Tesco +10%
3,41 € 3,41 € 6,82 € 13,64 €
Carrefour +13%
3,51 € 3,51 € 7,02 € 14,04 €
SPAR +16%
3,61 € 3,61 € 7,22 € 14,44 €

Smart Voice

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Listen to the article content live

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Divide the bun into 2 halves.

Maybe toast the bun until crispy in a toaster or pan.

Spread a little butter on it.


Spread jam on one half.

Spread mustard on the other half, add tomato slices, bay leaf and ham.

Recipe preparation steps

1
Cut the sunflower roll in half and toast until crispy in a toaster or dry pan. Wash and slice the cherry tomatoes, then finely grate the apple and drizzle it with lemon juice.
2
Spread both halves of the roll with a thin layer of butter. Top one half with raspberry jam, and spread the other half with mustard and top with chicken breast ham, sliced cherry tomatoes, and fresh basil leaves.
3
In a small bowl, mix the low-fat quark with water until smooth, fold in the grated apple, and season with cinnamon and ground vanilla or vanilla bean paste.
4
Serve both halves of the crispy roll alongside the prepared apple-vanilla quark.

Mix cottage cheese with water and grated apple. Season with cinnamon and vanilla to taste.

Contains allergens 25
Meat Sulphites Sunflower seeds Wheat Egg Milk Sesame Lactose Chicken Sodium nitrite Ham Tomato Salicylates Histamine Rosaceae fruits Sulphites Citric acid Tree nuts Latex-Fruit Syndrome Mustard Apples Citrus fruits Vitamin C (Ascorbic acid) Vanilla Cinnamon

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
520 kcal
Protein
44.3g
Fat
19.5g
Carbs
41.8g
Wholemeal bun with raspberry jam
Bio-Analysis Recipe

Wholemeal bun with raspberry jam

520 kcal B: 44.3g T: 19.5g W: 41.8g
Glycemic Load
IG 65 ŁG 27
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 106 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 20 µU/mL 33 µU/mL 35 µU/mL 29 µU/mL 19 µU/mL 12 µU/mL 9 µU/mL 6 µU/mL 86 mg/dL 102 mg/dL 112 mg/dL 116 mg/dL 111 mg/dL 102 mg/dL 94 mg/dL 88 mg/dL 86 mg/dL 116 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 21.6) may trigger a pronounced glucose peak (~116 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
21.6 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
116
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (44.3 g), fat (19.5 g), and dietary fiber (8.5 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 33.3 g
Simple sugars: 30.9 g Slowing fiber: 8.5 g
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