ホーム / world / ヨーロッパ / スウェーデン / 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）

アボカドトースト（トマト・ルッコラ・かぼちゃの種）
3人のユーザーがこの食品を気に入りました | 0人のユーザーがこの食品を保存しました

栄養成分表示

145gあたり

% Daily Value based on a 2000 kcal diet

カロリー 255 kcal
13% DV
脂質 16.2g
25% DV
一価不飽和脂肪10.2g
多価不飽和脂肪2.8g
飽和脂肪2.3g
炭水化物 24.1g
8% DV
食物繊維7.4g
でん粉14.0g
糖類2.7g
たんぱく質 6.8g
14% DV
植物性たんぱく質6.8g

概要

アボカドとルッコラをのせた小ぶりのオープントーストに、トマトとかぼちゃの種を合わせた一品です。オリーブオイルで軽くまとめ、塩こしょうでシンプルに味付け。1食145gあたり255kcalで、良質な脂質と食物繊維を含み、たんぱく質は控えめです。

材料

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
ビオチン3.8mcg13%
コリン18.0mg3%
葉酸92.0mcg23%
ナイアシン2.1mg13%
パントテン酸0.9mg18%
ビタミンB20.1mg9%
ビタミンB10.2mg18%
ビタミンA98.0mcg11%
ビタミンB60.3mg19%
ビタミンC13.4mg15%
ビタミンE2.6mg17%
ビタミンK46.0mcg38%

ミネラル

栄養素量DV%半減期
カルシウム54.0mg5%
銅260.0mcg29%
鉄2.1mg12%
マグネシウム58.0mg14%
リン118.0mg17%
カリウム472.0mg10%
セレン10.5mcg19%
ナトリウム278.0mg12%
亜鉛1.1mg10%

トマト、ルッコラ、パンプキンシードのアボカドトースト

クリーミーなアボカド、フレッシュなトマト、ピリッとしたルッコラ、カリッとしたパンプキンシードをのせた、シンプルなオープントーストです。仕上げにオリーブオイル、塩、黒こしょうを加え、バランスのよい軽やかな食事に仕上げます。

材料


  • 食パンのトースト、35 g

  • アボカド、60 g

  • ルッコラ、15 g

  • トマト、20 g

  • パンプキンシード、8 g

  • オリーブオイル、6 g

  • 塩、1 g

  • 黒こしょう、0.5 g


    • 合計: 145.5 g

    作り方


  • 1. パンをカリッとしてほんのりきつね色になるまでトーストします。

  • 2. アボカドをつぶすかスライスし、トーストの上に均一に広げます。

  • 3. スライスしたトマトとルッコラをのせます。

  • 4. オリーブオイルを回しかけます。

  • 5. パンプキンシード、塩、黒こしょうをふりかけます。

  • 6. すぐに提供します。


    • 下ごしらえ時間


    5分

    調理時間


    3分

    役立つヒント


    最もよい食感にするには、熟したアボカドを使ってください。お好みで、組み立てる前にトマトに軽く下味をつけると、風味が引き立ちます。
    ベジタリアン地中海式バランス
    App Storeでダウンロード

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    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.

    Works with Apple Health
    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

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    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.

    Download on the App Store

    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.