tuna
Tuna is 'n maer vis met 132 kalorieë per 100 g en baie proteïen, plus fosfor vir alledaagse maaltye, slaaie en toebroodjies.
Oor
Tuna is 'n maer vis met 'n sagte geur en 'n ferm tekstuur. Mense eet dit dikwels vars, ingemaak, gerooster of vinnig geskroei. Dit word wyd gebruik in slaaie, toebroodjies, soesji en pastageregte.
Voedingsfeite
Per 100 g
% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet
Kalorieë
132 kcal
7% DV
Totale vet
1.0g
2% DV
Vitamien D0.3g
Vitamien K0.2g
Tiamien (B1)0.3g
Totale koolhidrate
0.0g
0% DV
Proteïen
28.3g
57% DV
Dierlike proteïen28.3g
Vitamiene & Minerale
Vitamiene
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Cholien | 65.0mg | 12% | |
| Vitamien A | 20.0mcg | 2% | |
| Tiamien (B1) | 0.1mg | 8% | |
| Vitamien B12 | 2.5mcg | 104% | |
| Riboflavien (B2) | 0.1mg | 8% | |
| Niasien (B3) | 18.0mg | 113% | |
| Pantoteensuur (B5) | 0.2mg | 4% | |
| Vitamien B6 | 0.9mg | 53% | |
| Folaat (B9) | 2.0mcg | 1% | |
| Vitamien D | 1.7mcg | 9% | |
| Vitamien E | 0.2mg | 1% | |
| Vitamien K | 0.1mcg | 0% |
Minerale
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Kalsium | 8.0mg | 1% | |
| Koper | 90.0mcg | 10% | |
| Yster | 1.0mg | 6% | |
| Magnesium | 50.0mg | 12% | |
| Fosfor | 254.0mg | 36% | |
| Kalium | 252.0mg | 5% | |
| Selenium | 80.0mcg | 145% | |
| Natrium | 37.0mg | 2% | |
| Sink | 0.8mg | 7% |
Resepte met tuna (36)
Gevoude tortilla-wrap met tuna, cheddar, mayonnaise, tamatie, groente en piekels
560 kcal
Tuna white bean kale lunch salad
430 kcal
Baked potato with cottage cheese, tuna, and broccoli
470 kcal
Baked potato with cottage cheese, tuna, and side salad
470 kcal
Tuna chickpea salad wrap
510 kcal
Chickpea tuna pasta salad with tomatoes and arugula
575 kcal
Greek yogurt tuna potato lunch plate with dill, spinach, and iodized salt
510 kcal
Tuna white bean cucumber tomato salad
430 kcal
Baked potato with tuna yogurt herb topping and side salad
430 kcal
Komkommerslaai met tuna en rooi ui
215 kcal
Tuna chickpea tomato salad with iodized salt
430 kcal
Greek yogurt tuna potato lunch plate
470 kcal
Greek yogurt tuna chickpea lunch bowl
445 kcal
Tuna white bean salad with potatoes and parsley
510 kcal
Chickpea tuna salad wrap
470 kcal
Chickpea tuna tomato whole-grain lunch wrap
460 kcal
Tuna white bean tomato grain bowl
495 kcal
Baked potato with cottage cheese, tuna, and tomato spinach salad
495 kcal
Tuna white bean kale lunch plate
510 kcal
Baked potato with cottage cheese, tuna, and side tomato salad
560 kcal
Baked potato black bean tuna lunch plate
510 kcal
Tuna and white bean salad with parsley, olive oil, and potatoes
590 kcal
Tuna and white bean salad with tomatoes and parsley
410 kcal
Tuna and white bean salad with tomatoes and olive oil
460 kcal
Salade Niçoise met ekstra olyfolie
620 kcal
Gemengde nigiri-sushi-platter
520 kcal
Tuna and white bean salad with parsley and whole-grain crackers
510 kcal
Tuna and white bean salad with cherry tomatoes, arugula, and olive oil
540 kcal
Tuna and chickpea salad sandwich on whole grain bread
560 kcal
Tuna and white bean salad with arugula, tomatoes, and olive oil
480 kcal
Tuna and white bean salad wrap with mixed greens
540 kcal
Tuna and white bean salad wrap
540 kcal
Tuna and chickpea whole-grain wrap with lettuce and cucumber
510 kcal
Handgesnyde soesji-happies met gemaalde tuna, see-egel en sprietuie
290 kcal
Gemengde sushi-platter met tamago
430 kcal
Mango-avokado-tonynslaai met knoffel Griekse jogurt
520 kcal