Heim / world / avókadó

avókadó

Avókadó er rjómakenndur ávöxtur með 160 hitaeiningar á 100 g. Hann er ríkur af kalíum og hentar vel í salöt, samlokur og guacamole.

avókadó

Um

Avókadó er rjómakenndur, mildur og örlítið hnetukenndur ávöxtur með ríka áferð og fíngert bragð. Hann er oft borðaður hrár í salötum, samlokum, guacamole og smoothie-drykkjum, og er einnig notaður sem smyrja eða álegg.

Næringargildi

Í 100 g

% daglegt gildi miðað við 2000 kcal mataræði

Kaloríur 160 kcal

8% DV

Heildarfita 14.7g

23% DV

D-vítamín2.1g

K-vítamín9.8g

Þíamín (B1)1.8g

Heildarkolvetni 8.5g

3% DV

Fólat (B9)6.7g

B12-vítamín0.7g

Prótein 2.0g

4% DV

Plöntuprótein2.0g

Vítamín og steinefni

Vítamín

Næringarefni	Magn	DV%	Helmingunartími
Kólín	14.2mg	3%
Fólat (B9)	81.0mcg	20%
Níasín (B3)	1.7mg	11%
Pantótensýra (B5)	1.4mg	28%
Ríbóflavín (B2)	0.1mg	10%
Þíamín (B1)	0.1mg	6%
A-vítamín	7.0mcg	1%
B6-vítamín	0.3mg	15%
C-vítamín	10.0mg	11%
E-vítamín	2.1mg	14%
K-vítamín	21.0mcg	18%

Steinefni

Næringarefni	Magn	DV%	Helmingunartími
Kalsíum	12.0mg	1%
Kopar	190.0mcg	21%
Járn	0.6mg	3%
Magnesíum	29.0mg	7%
Fosfór	52.0mg	7%
Kalíum	485.0mg	10%
Selen	0.4mcg	1%
Natríum	7.0mg	0%
Sink	0.6mg	6%

Uppskriftir með avókadó (67)

Turkey avocado chickpea lunch wrap

Smoked salmon avocado toast on whole-grain bread

Avocado toast with smoked salmon and tomato

Baked sweet potato with black beans, salsa, avocado, and nutritional yeast

Grilled chicken bowl with black beans, avocado, bell peppers, and baked potato

Turkey chili with kidney beans, tomatoes, and avocado

Turkey avocado black bean wrap with side kiwi

Chicken, black bean, and avocado salad

Turkey avocado spinach wrap with bell peppers

Fortified soy yogurt and white bean grain bowl with nori, avocado, and citrus slaw

Grilled chicken quinoa bowl with kale, red bell pepper, and avocado

Fortified soy yogurt and chickpea roasted vegetable dinner plate with avocado and hemp seeds

Grilled salmon quinoa bowl with kale and avocado

Turkey avocado whole-grain wrap with bell peppers

Turkey avocado black bean wrap

Spinach mushroom omelet with avocado

Smoked salmon and avocado breakfast plate with tomato and cucumber

Spinach and Mushroom Omelet with Avocado

Smoked salmon and avocado breakfast plate with tomato and arugula

Avocado toast on whole grain bread with tomato and hemp seeds

Smoked salmon avocado toast with tomato on whole-grain bread

Smoked salmon and avocado whole-grain toast

Salmon quinoa power bowl with spinach and avocado

Chicken avocado wrap with leafy greens and yogurt sauce

Smoked salmon avocado toast with tomato

Kjúklingabauna- og hummussalatskál með avókadó, stökku grænmeti og fræjum

Kjúklingabauna- og hummussalatskál með avókadó, stökku grænmeti og fræjum

Greek yogurt chicken rice bowl with cucumber and avocado

Egg and avocado whole-grain dinner toast with tomato salad

Shrimp quinoa bowl with avocado and kale

Salmon avocado brown rice lunch bowl

Salmon avocado salad with mixed greens, tomatoes, and chickpeas

Salmon avocado brown rice salad

Grilled chicken quinoa bowl with spinach, roasted red peppers, and avocado

Sardine avocado toast with cucumber and side lentil salad

Salmon avocado brown rice lunch salad

Grilled salmon quinoa bowl with spinach and avocado

Grilled chicken quinoa power bowl with spinach, bell peppers, and avocado

Grilled chicken quinoa bowl with spinach, avocado, and orange segments

Turkey and avocado whole-grain wrap with spinach and tomato

Turkey avocado wrap with bell peppers and yogurt side

Haustskál með steiktum kjúklingi, laxi, linsum og ristuðu rótargrænmeti

Haustskál með steiktum kjúklingi, laxi, linsum og ristuðu rótargrænmeti

Salmon avocado salad with mixed greens and cherry tomatoes

Rjómalagað pasta með avókadó og spínati

Rjómalagað pasta með avókadó og spínati

Sardine avocado toast with tomato and side citrus salad

Sardine avocado toast with tomato and arugula

Salmon quinoa power bowl with spinach, chickpeas, and avocado

Grilled salmon quinoa bowl with spinach, avocado, and lemon

Grilluð kjúklingabringa með kínóa, aspas, avókadó og basilpestói

Grilluð kjúklingabringa með kínóa, aspas, avókadó og basilpestói

Salmon rice bowl with edamame, cucumber, avocado, and mixed greens

Turkey avocado wrap with side fruit

Salatskál með grilluðum kjúklingi, avókadó, fetaosti, jógúrtsósu, brauðteningum og graskersfræjum

Salatskál með grilluðum kjúklingi, avókadó, fetaosti, jógúrtsósu, brauðteningum og graskersfræjum

Sardines on whole-grain toast with avocado and tomato salad

Egg and avocado whole-grain dinner toast with side salad

Sardines on whole-grain toast with tomato and avocado

Grilluð kjúklingabringa með kínóa, aspas, basilpestói og sítrónu

Grilluð kjúklingabringa með kínóa, aspas, basilpestói og sítrónu

Avókadóristað brauð með klettasalati, kirsuberjatómötum og ristuðum graskersfræjum

Avókadóristað brauð með klettasalati, kirsuberjatómötum og ristuðum graskersfræjum

Avókadóristað brauð með klettasalati, kirsuberjatómötum og graskersfræjum

Avókadóristað brauð með klettasalati, kirsuberjatómötum og graskersfræjum

Mangó-, avókadó- og túnfisksalat með hvítlauksgrískri jógúrt

Mangó-, avókadó- og túnfisksalat með hvítlauksgrískri jógúrt

Avókadó

Avókadó

Eggjasalat með avókadó

Eggjasalat með avókadó

Avókadó

Avókadóristað brauð með klettasalati og kirsuberjatómötum

Avókadóristað brauð með klettasalati og kirsuberjatómötum

Avókadóristað brauð

Avókadóristað brauð

Lax með ristaðri sætri kartöflu og banana-avókadókremi

Lax með ristaðri sætri kartöflu og banana-avókadókremi

Avókadórist með tómötum, klettasalati og graskersfræjum

Avókadórist með tómötum, klettasalati og graskersfræjum

Avókadó, einfalt og fullkomið

Avókadó, einfalt og fullkomið

Feel Better.

OKKAI engine computes your next meal.

OKKAI dashboard

Food detail

OKKAI engine

Core feature

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

Food nutrition detail

Community

See what people
are actually eating.

Every meal logged by OKKAI users — from Stockholm to Seoul.

Loading meals…

Features

Built for people who take
nutrition seriously.

Feature screenshot

The OKKAI engine

Intelligence

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.

Integration

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

Apple Health integration screen

Coming very soon.

OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

FAQ

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.