tonyina
La tonyina és un peix magre amb 132 calories per 100 g, ric en proteïna i fòsfor, ideal per a amanides i àpats del dia a dia.
Sobre
La tonyina és un peix magre, de sabor suau i textura ferma, que es consumeix sovint fresca, en conserva, a la graella o marcada. S'utilitza molt en amanides, entrepans, sushi i plats de pasta.
Informació nutricional
Per 100 g
% Valor diari basat en una dieta de 2000 kcal
Calories
132 kcal
7% DV
Greix total
1.0g
2% DV
Vitamina D0.3g
Vitamina K0.2g
Tiamina (B1)0.3g
Hidrats de carboni totals
0.0g
0% DV
Proteïna
28.3g
57% DV
Proteïna animal28.3g
Vitamines i minerals
Vitamines
| Nutrient | Quantitat | %VRN | Semivida |
|---|---|---|---|
| Colina | 65.0mg | 12% | |
| Vitamina A | 20.0mcg | 2% | |
| Tiamina (B1) | 0.1mg | 8% | |
| Vitamina B12 | 2.5mcg | 104% | |
| Riboflavina (B2) | 0.1mg | 8% | |
| Niacina (B3) | 18.0mg | 113% | |
| Àcid pantotènic (B5) | 0.2mg | 4% | |
| Vitamina B6 | 0.9mg | 53% | |
| Folat (B9) | 2.0mcg | 1% | |
| Vitamina D | 1.7mcg | 9% | |
| Vitamina E | 0.2mg | 1% | |
| Vitamina K | 0.1mcg | 0% |
Minerals
| Nutrient | Quantitat | %VRN | Semivida |
|---|---|---|---|
| Calci | 8.0mg | 1% | |
| Coure | 90.0mcg | 10% | |
| Ferro | 1.0mg | 6% | |
| Magnesi | 50.0mg | 12% | |
| Fòsfor | 254.0mg | 36% | |
| Potassi | 252.0mg | 5% | |
| Seleni | 80.0mcg | 145% | |
| Sodi | 37.0mg | 2% | |
| Zinc | 0.8mg | 7% |
Receptes amb tonyina (36)
Wrap de truita plegada amb tonyina, cheddar, maionesa, tomàquet, enciam i cogombrets
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
Amanida de cogombre amb tonyina i ceba vermella
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
Amanida niçarda amb oli d'oliva extra
620 kcal
Safata variada de sushi nigiri
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
Mossegades de sushi tallades a mà amb tonyina picada, eriçó de mar i ceba tendra
290 kcal
Safata variada de sushi amb tamago
430 kcal
Amanida de tonyina amb mango, alvocat i iogurt grec amb all
520 kcal