Bocadillo de Miga
Bocadillo de Miga is a traditional Spanish tea sandwich filling made with finely shredded bread (miga de pan) mixed with ingredients like tuna, hard-boiled eggs, olives, and mayonnaise, often seasoned with paprika or parsley. It originates from Spain, particularly popular in regions like Andalusia and Madrid, and is typically served on thin slices of crustless white bread for a light, elegant snack.
🍽️ Nutrition at a glance
This filling is moderate in carbohydrates from the bread base, with protein from tuna and eggs, and some fat from mayonnaise and olives. A typical serving (about 100g) provides roughly 200-250 calories, along with key nutrients like omega-3 fatty acids from tuna, vitamin B12, and iron.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 14 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 580 mg |
| Iron | 2.5 mg |
| Calcium | 120 mg |
| Potassium | 210 mg |
| Vitamin B1 (Thiamin) | 0.3 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B3 (Niacin) | 3.8 mg |
| Vitamin B12 | 0.6 mcg |
| Phosphorus | 150 mg |
Per 1 sandwich (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Bocadillo de Miga is a staple in Spanish tapas culture and social gatherings, reflecting the country's love for simple, shareable bites. Nutritionally, it's unique for transforming leftover bread into a flavorful, protein-rich filling, making it both economical and a smart way to reduce food waste.
