How does the photo analysis work?

You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, and calculates calories, macronutrients, and 20+ vitamins and minerals within seconds.

Does it track vitamins and minerals too?

Yes — OKKAI tracks 13 vitamins and 10 minerals per day. After enough meals are logged, it provides a full analysis of your nutrient stores with personalized food suggestions.

What fasting protocols does it support?

OKKAI supports 30+ protocols including 16:8, OMAD, 5:2, alternate day fasting, extended fasts up to 96 hours, and Ramadan.

Does it work with Apple Health?

Yes — OKKAI reads steps, workouts, weight, and sleep from Apple Health, and writes all macros and micronutrients from logged meals back to Health.

OKKAI is free to download. Core tracking features are free. Advanced AI micronutrient analysis is available with OKKAI Premium.

خانه / world / سبزی‌های برگ‌دار

سبزی‌های برگ‌دار

سبزی‌های برگ‌دار گروهی از برگ‌های خوراکی‌اند؛ در هر ۱۰۰ گرم ۲۳ کالری دارند و به‌خاطر ویتامین K بالا در سالاد و غذاهای پخته پرکاربردند.

درباره

سبزی‌های برگ‌دار دسته‌ای گسترده از برگ‌های خوراکی گیاهان هستند، مانند اسفناج، کیل، کاهو و چغندر برگی. طعم آن‌ها معمولاً ملایم تا کمی تلخ است و بسته به نوع، بافتی ترد یا لطیف دارند. این سبزی‌ها را اغلب به‌صورت خام در سالاد می‌خورند یا در تفت‌دادنی‌ها، سوپ‌ها و غذاهای جانبی به‌صورت پخته استفاده می‌کنند.

اطلاعات تغذیه‌ای

در هر 100 گرم

٪ ارزش روزانه بر اساس رژیم غذایی 2000 کیلوکالری

کالری 23 kcal

1% DV

کل چربی 0.4g

1% DV

ویتامین D0.1g

تیامین (ویتامین B1)0.2g

کل کربوهیدرات 3.6g

1% DV

فولات (ویتامین B9)2.2g

ویتامین B120.8g

بیوتین (ویتامین B7)0.6g

پروتئین 2.9g

6% DV

پروتئین گیاهی2.9g

ویتامین‌ها و مواد معدنی

ویتامین‌ها

ماده مغذی	مقدار	٪DV
کولین	19.3mg	4%
فولات (ویتامین B9)	194.0mcg	49%
نیاسین (ویتامین B3)	0.7mg	4%
اسید پانتوتنیک (ویتامین B5)	0.1mg	2%
ریبوفلاوین (ویتامین B2)	0.2mg	12%
تیامین (ویتامین B1)	0.1mg	7%
ویتامین A	469.0mcg	52%
ویتامین B6	0.2mg	12%
ویتامین C	28.1mg	31%
ویتامین E	2.0mg	13%
ویتامین K	482.9mcg	402%

مواد معدنی

ماده مغذی	مقدار	٪DV
کلسیم	99.0mg	10%
مس	100.0mcg	11%
آهن	2.7mg	15%
منیزیم	79.0mg	19%
فسفر	49.0mg	7%
پتاسیم	558.0mg	12%
سلنیوم	0.9mcg	2%
سدیم	79.0mg	3%
روی	0.5mg	5%

دستورهای غذایی با سبزی‌های برگ‌دار (6)

ساندویچ باز ژامبون، پنیر، خیار و سبزیجات برگ‌دار روی نان چاودار با کره

332 kcal

کاسه سالاد حمص و نخود با آووکادو، سبزیجات ترد و دانه‌ها

635 kcal

Salmon salad sandwich on whole grain bread with leafy greens

540 kcal

میگوی بخارپز با نودل شیشه‌ای و سبزیجات نرم

255 kcal

سینه مرغ گریل‌شده با سیب‌زمینی شیرین برشته، پنیر کاتیج، خیار و سبزیجات برگ‌دار

510 kcal

کاسه سالاد مرغ، سیب‌زمینی شیرین و پنیر کاتیج

520 kcal

One photo.
Full breakdown.

Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

·Calories, protein, carbs, and fat — instantly

·20+ vitamins and minerals estimated per meal

·Works on any meal, any cuisine, anywhere

·Ingredient breakdown with adjustable portions

·Recipe generation from any logged food

Built for people who take
nutrition seriously.

Your body keeps score.

OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

The OKKAI engine keeps track of what cannot be seen.

Computed every hour.

Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

The engine recomputes every hour in order to give a suggestion on what to eat and when.

Deep Apple Health integration.

OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

Bi-directional sync

Certified integration

Reads from Health

Steps
Active calories
Workouts
Weight
Sleep hours
Resting heart rate

Writes to Health

Dietary calories
Protein, carbs, fat
Fiber
All 13 vitamins
All 10 minerals

Common questions.

You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.

Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.

OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.

Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.

OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.

سبزی‌های برگ‌دار

درباره

اطلاعات تغذیه‌ای