ماست
ماست یک فرآورده لبنی تخمیری است که در هر 100 گرم 61 کالری دارد و کلسیم فراهم میکند. آن را بهصورت ساده یا در اسموتی و سس مصرف میکنند.
درباره
ماست یک فرآورده لبنی تخمیری با طعمی تند و کمی ترش و بافتی خامهای است. آن را معمولاً ساده یا شیرینشده میخورند و همچنین در اسموتیها، سسها، مرینیتها و محصولات پختهشده به کار میبرند.
اطلاعات تغذیهای
در هر 100 گرم
٪ ارزش روزانه بر اساس رژیم غذایی 2000 کیلوکالری
کالری
61 kcal
3% DV
کل چربی
3.3g
5% DV
ویتامین D2.1g
ویتامین K0.9g
تیامین (ویتامین B1)0.1g
کل کربوهیدرات
4.7g
2% DV
ویتامین B124.7g
پروتئین
3.5g
7% DV
پروتئین حیوانی3.5g
ویتامینها و مواد معدنی
ویتامینها
| ماده مغذی | مقدار | ٪DV | نیمهعمر |
|---|---|---|---|
| کولین | 15.2mg | 3% | |
| ویتامین A | 27.0mcg | 3% | |
| تیامین (ویتامین B1) | 0.0mg | 3% | |
| ویتامین B12 | 0.4mcg | 15% | |
| ریبوفلاوین (ویتامین B2) | 0.1mg | 11% | |
| نیاسین (ویتامین B3) | 0.1mg | 1% | |
| اسید پانتوتنیک (ویتامین B5) | 0.5mg | 11% | |
| ویتامین B6 | 0.1mg | 3% | |
| فولات (ویتامین B9) | 7.0mcg | 2% | |
| ویتامین C | 0.5mg | 1% | |
| ویتامین D | 0.1mcg | 1% | |
| ویتامین E | 0.1mg | 0% | |
| ویتامین K | 0.2mcg | 0% |
مواد معدنی
| ماده مغذی | مقدار | ٪DV | نیمهعمر |
|---|---|---|---|
| کلسیم | 121.0mg | 12% | |
| مس | 15.0mcg | 2% | |
| آهن | 0.1mg | 0% | |
| منیزیم | 12.0mg | 3% | |
| فسفر | 95.0mg | 14% | |
| پتاسیم | 155.0mg | 3% | |
| سلنیوم | 3.5mcg | 6% | |
| سدیم | 46.0mg | 2% | |
| روی | 0.6mg | 5% |
دستورهای غذایی با ماست (100)
کاسه ماست با سیب، طالبی، مغزهای مخلوط و کشمش
273 kcal
کاسه ماست یونانی با موز، کیوی، انبه، سیب و کره بادامزمینی
322 kcal
Greek yogurt bowl with strawberries, kiwi, and almonds
315 kcal
کاسه ماست با سیب، دانه چیا و برش لیمو
250 kcal
سالمون با سیبزمینی آبپز و سس ماست و سبزیجات
505 kcal
ماست با بلوبری
180 kcal
برنج باسماتی با کاری عدس، ماست و خیار
472 kcal
پارفه ماستی با کمپوت بری و گرانولا
255 kcal
ماست یونانی با هلو و بلوبری
152 kcal
کاسه اوتمیل با کره بادامزمینی، کمپوت بری مخلوط، ماست و گرانولا
505 kcal
کاسه اوتمیل با کره بادامزمینی، کمپوت بری، ماست و گرانولا
560 kcal
املت گوشت چرخکرده و تخممرغ با جعفری، نان تست، پرتقال و ماست
744 kcal
Greek yogurt berry kiwi bowl
255 kcal
Plain yogurt with blueberries, Brazil nut, and sunflower seeds
240 kcal
Greek yogurt bowl with strawberries, kiwi, and pumpkin seeds
290 kcal
بریانی مرغ با برنج باسماتی
609 kcal
سالاد میوه با ماست ساده
220 kcal
وافل بلژیکی با ماست، موز، توتفرنگی و کرم فندقی شکلاتی
689 kcal
آلو پراتا با رایتای پیاز و ترشی
760 kcal
Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats
430 kcal
Kiwi yogurt parfait with walnuts
330 kcal
Baked potato bowl with black beans, spinach, and Greek yogurt
610 kcal
Spinach banana yogurt oat smoothie
465 kcal
Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds
560 kcal
Greek yogurt dinner bowl with edamame, roasted sweet potato, pumpkin seeds, and orange segments
495 kcal
Chicken, Potato, and Red Pepper Sheet Pan Dinner with Yogurt Herb Sauce
560 kcal
Greek yogurt chicken bowl with sweet potato and broccoli
515 kcal
Greek yogurt chicken bowl with white beans, cucumber, tomato, and herbs
495 kcal
کاسه ماست با بری و موز و فندق
320 kcal
Greek yogurt bowl with kiwi, banana, chia seeds, and pumpkin seeds
395 kcal
Greek yogurt dinner bowl with pumpkin seeds, kiwi, and berries
360 kcal
Greek yogurt chickpea lunch plate with cucumber, tomato, herbs, and baked potato
530 kcal
Chicken, spinach, and white bean lunch wrap
540 kcal
Greek yogurt bowl with baked sweet potato, chickpeas, and pumpkin seeds
510 kcal
Lentil and spinach curry with Greek yogurt
430 kcal
Greek yogurt dinner bowl with chickpeas, cucumber, herbs, and baked potato
430 kcal
Greek yogurt bowl with kiwi, strawberries, and fortified whole-grain cereal
360 kcal
Greek yogurt dinner bowl with baked potato, chickpeas, cucumber, and dill
470 kcal
Cod with quinoa, asparagus, and yogurt-herb sauce
510 kcal
Beef and bean stuffed baked potato
560 kcal
Baked cod with quinoa, broccoli, and yogurt-herb sauce
510 kcal
Baked cod and potato plate with seaweed, cucumber, and yogurt dill sauce
470 kcal
Greek yogurt tuna potato lunch plate with dill, spinach, and iodized salt
510 kcal
Greek yogurt chickpea cucumber herb lunch bowl
495 kcal
Turkey avocado baked potato lunch plate
510 kcal
Greek yogurt potato and sardine lunch plate
510 kcal
Greek yogurt chickpea cucumber lunch salad
360 kcal
Baked potato with tuna yogurt herb topping and side salad
430 kcal
Greek yogurt chicken wrap with spinach and red pepper
455 kcal
Greek yogurt tuna potato lunch plate
470 kcal
Greek yogurt tuna chickpea lunch bowl
445 kcal
Bean and vegetable baked potato with Greek yogurt
490 kcal
Chickpea avocado spinach wrap with yogurt herb sauce
520 kcal
Chickpea tuna salad wrap
470 kcal
Chickpea tuna tomato whole-grain lunch wrap
460 kcal
Baked cod with potato, asparagus, and yogurt-dill sauce
430 kcal
Lentil and spinach stew with roasted carrots and plain Greek yogurt
540 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
بره سرخشده با پوره سیبزمینی شیرین، اسفناج، ماست و بادام
620 kcal
Turkey avocado baked potato plate
540 kcal
Sardine and potato lunch plate with arugula, tomato, and yogurt-dill sauce
520 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds
430 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 and nutritional yeast baked sweet potato dinner with black beans and spinach
480 kcal
Fortified soy yogurt dinner side with berries, ground flax, and one Brazil nut
220 kcal
Lentil and vegetable curry with baked potato and plain Greek yogurt
590 kcal
UV-exposed mushroom and white bean skillet with fortified soy yogurt sauce
330 kcal
Baked sweet potato with black beans, steamed collards, and fortified soy yogurt sauce
510 kcal
Baked cod with potato, spinach and yogurt-herb sauce
470 kcal
Grilled cod with baked potato, green beans, and yogurt-herb sauce
430 kcal
Greek yogurt baked potato bowl with grilled chicken and spinach
495 kcal
Greek yogurt chickpea cucumber pita plate
470 kcal
Baked potato black bean tuna lunch plate
510 kcal
Greek yogurt chickpea cucumber grain bowl
430 kcal
Fortified soy yogurt and white bean grain bowl with nori, avocado, and citrus slaw
530 kcal
Baked cod with potato, kale, and yogurt-herb sauce
480 kcal
Baked Potato with Black Beans, Salsa, and Fortified Soy Yogurt Drizzle
430 kcal
Chickpea spinach tomato curry with brown rice and fortified soy yogurt
575 kcal
White bean, tomato, and mushroom stew with fortified soy yogurt on the side
390 kcal
Fortified soy yogurt dinner parfait with berries, kiwi, chia, and walnuts
390 kcal
Fortified soy yogurt and chickpea roasted vegetable dinner plate with avocado and hemp seeds
590 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Baked potato with Greek yogurt, smoked trout, and broccoli
495 kcal
Greek yogurt cottage cheese berry walnut lunch bowl
410 kcal
Greek yogurt chickpea cucumber lunch bowl
430 kcal
Greek yogurt chickpea cucumber tomato lunch plate
390 kcal
Greek yogurt berry chia bowl
290 kcal
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 kcal
Greek yogurt bowl with chia seeds, kiwi, and berries
300 kcal
Fortified Greek yogurt breakfast bowl with kiwi, banana, oats, and chia seeds
430 kcal
Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia
340 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds
430 kcal
Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
470 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds
365 kcal
Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds
360 kcal