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マグロ

マグロは100gあたり132kcalの脂肪が少ない魚です。たんぱく質が豊富で、リンも含み、日々の食事やサラダに使いやすい食材です。

マグロ

概要

マグロは脂肪が少なく、淡白でやさしい風味としっかりした食感を持つ魚です。生、缶詰、グリル、表面をさっと焼く調理法などで広く食べられています。サラダ、サンドイッチ、寿司、パスタ料理によく使われる、用途の広い食材です。

栄養成分表示

100gあたり

% Daily Value based on a 2000 kcal diet

カロリー 132 kcal
7% DV
脂質 1.0g
2% DV
ビタミンD0.3g
ビタミンK0.2g
ビタミンB10.3g
炭水化物 0.0g
0% DV
たんぱく質 28.3g
57% DV
動物性たんぱく質28.3g

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
コリン65.0mg12%
葉酸2.0mcg1%
ナイアシン18.0mg113%
パントテン酸0.2mg4%
ビタミンB20.1mg8%
ビタミンB10.1mg8%
ビタミンA20.0mcg2%
ビタミンB122.5mcg104%
ビタミンB60.9mg53%
ビタミンD1.7mcg9%
ビタミンE0.2mg1%
ビタミンK0.1mcg0%

ミネラル

栄養素量DV%半減期
カルシウム8.0mg1%
銅90.0mcg10%
鉄1.0mg6%
マグネシウム50.0mg12%
リン254.0mg36%
カリウム252.0mg5%
セレン80.0mcg145%
ナトリウム37.0mg2%
亜鉛0.8mg7%

マグロを使ったレシピ（16）

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
オリーブオイル多めのサラダ・ニソワーズ
オリーブオイル多めのサラダ・ニソワーズ
620 kcal
握り寿司盛り合わせ
握り寿司盛り合わせ
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
ねぎとろ・ウニのひと口寿司
ねぎとろ・ウニのひと口寿司
290 kcal
玉子入り盛り合わせ寿司
玉子入り盛り合わせ寿司
430 kcal
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
520 kcal
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