التوت
التوت فواكه صغيرة حلوة حامضة تحتوي على 50 سعرة حرارية لكل 100غ وتوفر فيتامين ج. أضفه إلى الزبادي أو الشوفان أو السموذي.
حول
التوت فواكه صغيرة وعصيرية بطعم يجمع بين الحلاوة والحموضة، ويشمل أنواعًا مثل الفراولة والتوت الأزرق وتوت العليق والتوت الأسود. يؤكل غالبًا طازجًا، ويُمزج في السموذي، ويُخبز في الحلويات، كما يُستخدم كإضافة فوق الزبادي وحبوب الإفطار والسلطات.
الحقائق الغذائية
لكل 100غ
% القيمة اليومية بناءً على نظام غذائي يحتوي على 2000 سعرة حرارية
السعرات الحرارية
50 kcal
3% DV
إجمالي الدهون
0.5g
1% DV
فيتامين ك0.1g
الثيامين (ب1)0.3g
إجمالي الكربوهيدرات
12.0g
4% DV
الفولات (ب9)4.0g
فيتامين ب127.0g
البيوتين (ب7)0.2g
البروتين
1.0g
2% DV
بروتين نباتي1.0g
الفيتامينات والمعادن
الفيتامينات
| العنصر الغذائي | الكمية | %القيمة اليومية | نصف العمر |
|---|---|---|---|
| الكولين | 8.0mg | 1% | |
| فيتامين أ | 5.0mcg | 1% | |
| الثيامين (ب1) | 0.0mg | 3% | |
| الريبوفلافين (ب2) | 0.0mg | 2% | |
| النياسين (ب3) | 0.4mg | 3% | |
| حمض البانتوثينيك (ب5) | 0.2mg | 4% | |
| فيتامين ب6 | 0.1mg | 3% | |
| الفولات (ب9) | 20.0mcg | 5% | |
| فيتامين ج | 30.0mg | 33% | |
| فيتامين هـ | 0.7mg | 5% | |
| فيتامين ك | 15.0mcg | 13% |
المعادن
| العنصر الغذائي | الكمية | %القيمة اليومية | نصف العمر |
|---|---|---|---|
| الكالسيوم | 20.0mg | 2% | |
| النحاس | 100.0mcg | 11% | |
| الحديد | 0.6mg | 3% | |
| المغنيسيوم | 15.0mg | 4% | |
| الفوسفور | 25.0mg | 4% | |
| البوتاسيوم | 150.0mg | 3% | |
| السيلينيوم | 0.4mcg | 1% | |
| الصوديوم | 1.0mg | 0% | |
| الزنك | 0.3mg | 3% |
وصفات تحتوي على التوت (93)
Avocado Eggs
220 kcal
Greek yogurt bowl with strawberries, kiwi, and almonds
315 kcal
زبادي مع توت أزرق
180 kcal
زبادي مع توت أزرق
180 kcal
Greek yogurt berry kiwi bowl
255 kcal
مخفوق بروتين بالكولاجين وزبدة الفول السوداني والتوت الأزرق
290 kcal
شيك بروتين مصل اللبن بالتوت الأزرق وزبدة الفول السوداني
220 kcal
Plain yogurt with blueberries, Brazil nut, and sunflower seeds
240 kcal
Greek yogurt bowl with strawberries, kiwi, and pumpkin seeds
290 kcal
Fortified milk smoothie with banana, berries, spinach, and peanut butter
470 kcal
وعاء زبادي بالموز والتوت مع البندق
320 kcal
Fortified oatmeal with milk, blueberries, and almond butter
410 kcal
Cottage cheese bowl with strawberries, orange segments, walnuts, and hemp seeds
370 kcal
Fortified milk smoothie with oats, strawberries, orange, and almond butter
430 kcal
Greek yogurt dinner bowl with pumpkin seeds, kiwi, and berries
360 kcal
Overnight oats with chia seeds, strawberries, and fortified soy milk
360 kcal
Breakfast smoothie with kefir, spinach, banana, berries, and almond butter
355 kcal
Greek yogurt bowl with kiwi, strawberries, and fortified whole-grain cereal
360 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries as a light dinner add-on
290 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet
480 kcal
Fortified oatmeal with milk, pumpkin seeds, and blueberries
360 kcal
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 kcal
Fortified whole-grain cereal with milk, blueberries, and almonds
350 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Fortified high-protein cereal with milk and blueberries
310 kcal
وعاء أكاي بالموز وزبدة الفول السوداني
430 kcal
Plain kefir with blueberries, bran cereal, and walnuts
320 kcal
Overnight oats with chia seeds, banana, and strawberries
420 kcal
Cream of wheat made with fortified soy milk plus blackstrap molasses and blueberries
310 kcal
Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds
360 kcal
Fortified soy yogurt dinner side with berries, chia, and one Brazil nut
260 kcal
Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut
320 kcal
Fortified soy yogurt dinner side with berries, ground flax, and one Brazil nut
220 kcal
Fortified soy yogurt dinner parfait with berries, kiwi, chia, and walnuts
390 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Greek yogurt cottage cheese berry walnut lunch bowl
410 kcal
Greek yogurt berry chia bowl
290 kcal
Kefir smoothie with strawberries, spinach, and oats
285 kcal
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 kcal
Cottage cheese with strawberries and Brazil nuts
285 kcal
Greek yogurt bowl with chia seeds, kiwi, and berries
300 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Fortified kefir smoothie with spinach, banana, and strawberries
290 kcal
Overnight oats with milk, chia, raspberries, and almond butter
420 kcal
Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia
340 kcal
Cottage cheese breakfast bowl with pineapple, blueberries, and walnuts
300 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Fortified oatmeal made with milk, strawberries, and almond butter
390 kcal
Overnight oats with chia seeds, strawberries, and fortified milk
320 kcal
Cottage cheese bowl with orange, blueberries, and almonds
340 kcal
Fortified high-protein cereal with milk and strawberries
320 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds
365 kcal
Berry-spinach kefir smoothie with oats
300 kcal
Fortified high-protein breakfast smoothie
360 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Greek yogurt berry oat parfait
340 kcal
Fortified soy milk smoothie with strawberries, spinach, and peanut butter
340 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Fortified breakfast cereal with milk and strawberries
320 kcal
Greek yogurt bowl with berries and pumpkin seeds
320 kcal
Greek yogurt bowl with walnuts, berries, and chia seeds
360 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a savory-sweet dinner side
320 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a light dinner
430 kcal
Greek yogurt bowl with chia, walnuts, and berries
380 kcal
Greek yogurt parfait with berries, oats, and walnuts
430 kcal
Greek yogurt bowl with berries, chia, and walnuts
430 kcal
Greek yogurt parfait with berries, oats, and chia seeds
390 kcal
Greek yogurt bowl with berries, pumpkin seeds, and oats
430 kcal
Egg and cottage cheese veggie plate with whole-grain toast and berries
510 kcal
Greek yogurt parfait with berries, pumpkin seeds, and oats
390 kcal
Greek yogurt parfait with berries, oats, and pumpkin seeds
390 kcal
Greek yogurt berry bowl with chia seeds and walnuts
320 kcal
Greek yogurt fruit and seed lunch bowl
390 kcal
Greek yogurt bowl with oats, berries, chia seeds, and walnuts
430 kcal
Greek yogurt bowl with oats, berries, chia, and walnuts
480 kcal
Greek yogurt bowl with berries, oats, and pumpkin seeds
430 kcal
Greek yogurt fruit and oat bowl with pumpkin seeds
430 kcal
طبق الحصاد مع دجاج محمّر وسلمون وعدس وخضار جذرية مشوية
1250 kcal
Greek yogurt bowl with berries, chia seeds, and pumpkin seeds
390 kcal
بارفيه الزبادي بتوت الصيف
180 kcal
بارفيه الزبادي والشوفان وتوت الصيف
280 kcal
كومبوت التوت الصيفي المبرد قليل التحلية
75 kcal
وعاء العدس والفطر الدافئ مع قرمشة اللوز والتوت
520 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
وعاء البطاطا الحلوة المشوية والفطر والسبانخ مع صلصة الطماطم والتوت
420 kcal
Greek yogurt berry chia parfait with pumpkin seeds
430 kcal
Greek yogurt bowl with pumpkin seeds and berries
320 kcal
Greek yogurt with berries and chia seeds
260 kcal
كريب بالفراولة مع صلصة التوت والكريمة المخفوقة والسكر البودرة
520 kcal
كرات اللحم السويدية مع هريس البطاطس بالزبدة ومربى اللينجونبيري وصلصة المرق
760 kcal
لوح شوكولاتة بالتوت العليق
360 kcal