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アボカド

アボカドは100gあたり160kcalの果物です。カリウムが豊富で、葉酸や良質な脂質も含み、サラダやグアカモレで人気があります。

アボカド

概要

アボカドは、クリーミーでほんのりナッツのような風味を持つ、濃厚な食感の果物です。味わいはやさしく、サラダ、サンドイッチ、グアカモレ、スムージーなどで生のままよく食べられます。スプレッドやトッピングとして使われることもあります。

栄養成分表示

100gあたり

% Daily Value based on a 2000 kcal diet

カロリー 160 kcal

8% DV

脂質 14.7g

23% DV

ビタミンD2.1g

ビタミンK9.8g

ビタミンB11.8g

炭水化物 8.5g

3% DV

葉酸6.7g

ビタミンB120.7g

たんぱく質 2.0g

4% DV

植物性たんぱく質2.0g

ビタミン＆ミネラル

ビタミン

栄養素	量	DV%	半減期
コリン	14.2mg	3%
葉酸	81.0mcg	20%
ナイアシン	1.7mg	11%
パントテン酸	1.4mg	28%
ビタミンB2	0.1mg	10%
ビタミンB1	0.1mg	6%
ビタミンA	7.0mcg	1%
ビタミンB6	0.3mg	15%
ビタミンC	10.0mg	11%
ビタミンE	2.1mg	14%
ビタミンK	21.0mcg	18%

ミネラル

栄養素	量	DV%	半減期
カルシウム	12.0mg	1%
銅	190.0mcg	21%
鉄	0.6mg	3%
マグネシウム	29.0mg	7%
リン	52.0mg	7%
カリウム	485.0mg	10%
セレン	0.4mcg	1%
ナトリウム	7.0mg	0%
亜鉛	0.6mg	6%

アボカドを使ったレシピ（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

ひよこ豆とフムスのサラダボウル

ひよこ豆とフムスのサラダボウル

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

鶏肉とサーモン、レンズ豆、ロースト根菜のハーベストボウル

鶏肉とサーモン、レンズ豆、ロースト根菜のハーベストボウル

Salmon avocado salad with mixed greens and cherry tomatoes

クリーミーアボカドとほうれん草のパスタ

クリーミーアボカドとほうれん草のパスタ

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

グリルチキンブレストとキヌア、アスパラガス、アボカド、バジルペスト

グリルチキンブレストとキヌア、アスパラガス、アボカド、バジルペスト

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

Turkey avocado wrap with side fruit

香ばし焼きチキンのサラダボウルアボカド・フェタ・ヨーグルトドレッシング

香ばし焼きチキンのサラダボウルアボカド・フェタ・ヨーグルトドレッシング

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

グリルチキンブレストとキヌア、アスパラガス、バジルペスト、レモン

グリルチキンブレストとキヌア、アスパラガス、バジルペスト、レモン

アボカドトーストルッコラ・ミニトマト・ローストかぼちゃの種のせ

アボカドトーストルッコラ・ミニトマト・ローストかぼちゃの種のせ

アボカドトースト（ルッコラ、ミニトマト、かぼちゃの種）

アボカドトースト（ルッコラ、ミニトマト、かぼちゃの種）

マンゴーとアボカドのツナサラダガーリックギリシャヨーグルト添え

マンゴーとアボカドのツナサラダガーリックギリシャヨーグルト添え

アボカド

アボカド

アボカドエッグサラダ

アボカドエッグサラダ

アボカド

アボカドトーストルッコラとチェリートマト添え

アボカドトーストルッコラとチェリートマト添え

アボカドトースト

アボカドトースト

サーモンとローストさつまいもバナナアボカドクリーム添え

サーモンとローストさつまいもバナナアボカドクリーム添え

アボカドトースト（トマト・ルッコラ・かぼちゃの種）

アボカドトースト（トマト・ルッコラ・かぼちゃの種）

アボカド

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