아보카도
아보카도는 100g당 160칼로리의 크리미한 과일로, 칼륨이 돋보이며 엽산과 건강한 지방도 함께 얻을 수 있습니다.
소개
아보카도는 크리미하고 은은한 견과류 풍미가 나는 과일로, 풍부한 질감과 부드러운 맛이 특징입니다. 보통 샐러드, 샌드위치, 과카몰리, 스무디에 생으로 넣어 먹으며, 스프레드나 토핑으로도 널리 사용합니다.
영양 정보
100g당
% 일일 기준치는 2000 kcal 식단 기준입니다
칼로리
160 kcal
8% DV
총 지방
14.7g
23% DV
비타민 D2.1g
비타민 K9.8g
비타민 B11.8g
총 탄수화물
8.5g
3% DV
엽산6.7g
비타민 B120.7g
단백질
2.0g
4% DV
식물성 단백질2.0g
비타민 & 미네랄
비타민
| 영양소 | 함량 | DV% | 반감기 |
|---|---|---|---|
| 콜린 | 14.2mg | 3% | |
| 비타민 A | 7.0mcg | 1% | |
| 비타민 B1 | 0.1mg | 6% | |
| 비타민 B2 | 0.1mg | 10% | |
| 나이아신 | 1.7mg | 11% | |
| 판토텐산 | 1.4mg | 28% | |
| 비타민 B6 | 0.3mg | 15% | |
| 엽산 | 81.0mcg | 20% | |
| 비타민 C | 10.0mg | 11% | |
| 비타민 E | 2.1mg | 14% | |
| 비타민 K | 21.0mcg | 18% |
미네랄
| 영양소 | 함량 | DV% | 반감기 |
|---|---|---|---|
| 칼슘 | 12.0mg | 1% | |
| 구리 | 190.0mcg | 21% | |
| 철 | 0.6mg | 3% | |
| 마그네슘 | 29.0mg | 7% | |
| 인 | 52.0mg | 7% | |
| 칼륨 | 485.0mg | 10% | |
| 셀레늄 | 0.4mcg | 1% | |
| 나트륨 | 7.0mg | 0% | |
| 아연 | 0.6mg | 6% |
아보카도이(가) 들어간 레시피 (100)
Avocado Eggs
220 kcal
Country Scrambled Eggs with Avocado, Cheddar, and Buttered Toast
700 kcal
Avocado and Summer Fruit Toast with Sunflower Seed, Cucumber, and Lemon
334 kcal
아보카도 토스트
220 kcal
햄, 삶은 달걀, 아보카도 매시, 빨간 파프리카, 치즈 플레이트
592 kcal
다크 라이 토스트 위 아보카도와 방울토마토
328 kcal
아보카도 스크램블 에그 토스트
340 kcal
흰빵, 케소 프레스코, 과카몰리를 곁들인 프라이드 에그
676 kcal
아보카도와 토스트를 곁들인 스크램블 에그 브렉퍼스트 플레이트
610 kcal
베이컨, 아보카도, 치즈, 토마토 오믈렛과 해시브라운, 핫초코
980 kcal
소고기 스테이크 슬라이스와 그린빈, 아보카도, 양상추 샐러드
635 kcal
Spinach lentil quinoa bowl with roasted red pepper and avocado
540 kcal
Salmon quinoa bowl with spinach, roasted red pepper, avocado, and pumpkin seeds
690 kcal
Salmon quinoa spinach bowl with mushrooms and avocado
640 kcal
Turkey chili with kidney beans, tomato, and avocado
560 kcal
Shrimp quinoa bowl with edamame, avocado, and seaweed
590 kcal
Turkey chili with kidney beans, tomatoes, bell peppers, and avocado
560 kcal
Turkey and avocado whole-grain wrap with hummus, spinach, and sliced bell peppers
510 kcal
Turkey avocado whole-grain wrap with spinach
510 kcal
고구마와 아보카도를 곁들인 퀴노아 볼
760 kcal
Chicken quinoa salad with spinach and avocado
610 kcal
Salmon, quinoa, spinach, and avocado lunch bowl
620 kcal
Turkey avocado whole-grain wrap with side kiwi
510 kcal
Turkey chili with kidney beans, tomatoes, peppers, and avocado
590 kcal
Shrimp quinoa dinner bowl with avocado, broccoli, and pumpkin seeds
590 kcal
Oven cod with quinoa, kale, and avocado
545 kcal
Chicken quinoa dinner bowl with avocado, pumpkin seeds, and roasted Brussels sprouts
690 kcal
Turkey and white bean grain bowl with avocado, kale, and orange
610 kcal
Chickpea avocado grain salad with pumpkin seeds and citrus
520 kcal
Sardine avocado whole-grain lunch toast with tomato and arugula
460 kcal
Turkey avocado baked potato lunch plate
510 kcal
Turkey avocado chickpea salad
510 kcal
Sardine avocado whole grain toast plate
430 kcal
Turkey avocado spinach wrap with red bell pepper
480 kcal
Chickpea avocado spinach wrap with yogurt herb sauce
520 kcal
Turkey avocado sweet potato lunch plate
510 kcal
Turkey avocado sweet potato plate
610 kcal
Grilled chicken dinner bowl with quinoa, broccoli, and avocado
690 kcal
Turkey chili with black beans, tomato, and avocado
560 kcal
Chickpea avocado grain lunch bowl
610 kcal
Turkey avocado whole-grain wrap with red pepper and hummus
560 kcal
Turkey avocado whole-grain wrap with side edamame
590 kcal
Turkey avocado baked potato plate
540 kcal
2단 애프터눈 티 세트
1680 kcal
Lentil and spinach chicken salad with avocado and citrus vinaigrette
560 kcal
Turkey avocado chickpea lunch wrap
590 kcal
Smoked salmon avocado toast on whole-grain bread
320 kcal
Avocado toast with smoked salmon and tomato
340 kcal
Baked sweet potato with black beans, salsa, avocado, and nutritional yeast
470 kcal
Grilled chicken bowl with black beans, avocado, bell peppers, and baked potato
690 kcal
Turkey chili with kidney beans, tomatoes, and avocado
530 kcal
Turkey avocado black bean wrap with side kiwi
620 kcal
Chicken, black bean, and avocado salad
510 kcal
Turkey avocado spinach wrap with bell peppers
460 kcal
Fortified soy yogurt and white bean grain bowl with nori, avocado, and citrus slaw
530 kcal
Grilled chicken quinoa bowl with kale, red bell pepper, and avocado
610 kcal
Fortified soy yogurt and chickpea roasted vegetable dinner plate with avocado and hemp seeds
590 kcal
Grilled salmon quinoa bowl with kale and avocado
610 kcal
Turkey avocado whole-grain wrap with bell peppers
430 kcal
Turkey avocado black bean wrap
510 kcal
Spinach mushroom omelet with avocado
365 kcal
Smoked salmon and avocado breakfast plate with tomato and cucumber
290 kcal
Spinach and Mushroom Omelet with Avocado
365 kcal
Smoked salmon and avocado breakfast plate with tomato and arugula
360 kcal
Avocado toast on whole grain bread with tomato and hemp seeds
360 kcal
Smoked salmon avocado toast with tomato on whole-grain bread
390 kcal
Smoked salmon and avocado whole-grain toast
320 kcal
Salmon quinoa power bowl with spinach and avocado
620 kcal
Chicken avocado wrap with leafy greens and yogurt sauce
510 kcal
Smoked salmon avocado toast with tomato
360 kcal
병아리콩 후무스 샐러드 볼
635 kcal
Greek yogurt chicken rice bowl with cucumber and avocado
680 kcal
Egg and avocado whole-grain dinner toast with tomato salad
430 kcal
Shrimp quinoa bowl with avocado and kale
560 kcal
Salmon avocado brown rice lunch bowl
680 kcal
Salmon avocado salad with mixed greens, tomatoes, and chickpeas
540 kcal
Salmon avocado brown rice salad
540 kcal
Grilled chicken quinoa bowl with spinach, roasted red peppers, and avocado
620 kcal
Sardine avocado toast with cucumber and side lentil salad
610 kcal
Salmon avocado brown rice lunch salad
680 kcal
Grilled salmon quinoa bowl with spinach and avocado
620 kcal
Grilled chicken quinoa power bowl with spinach, bell peppers, and avocado
620 kcal
Grilled chicken quinoa bowl with spinach, avocado, and orange segments
620 kcal
Turkey and avocado whole-grain wrap with spinach and tomato
510 kcal
Turkey avocado wrap with bell peppers and yogurt side
510 kcal
시어드 치킨·연어·렌틸콩·구운 뿌리채소 하베스트 볼
1250 kcal
Salmon avocado salad with mixed greens and cherry tomatoes
540 kcal
크리미 아보카도 시금치 파스타
720 kcal
Sardine avocado toast with tomato and side citrus salad
510 kcal
Sardine avocado toast with tomato and arugula
460 kcal
Salmon quinoa power bowl with spinach, chickpeas, and avocado
680 kcal
Grilled salmon quinoa bowl with spinach, avocado, and lemon
620 kcal
퀴노아·아스파라거스·아보카도·바질 페스토를 곁들인 구운 닭가슴살
655 kcal
Salmon rice bowl with edamame, cucumber, avocado, and mixed greens
680 kcal
Turkey avocado wrap with side fruit
540 kcal
아보카도·페타·요거트 드레싱을 곁들인 직화 치킨 샐러드 볼
610 kcal
Sardines on whole-grain toast with avocado and tomato salad
510 kcal
Egg and avocado whole-grain dinner toast with side salad
430 kcal
Sardines on whole-grain toast with tomato and avocado
430 kcal
퀴노아, 아스파라거스, 바질 페스토, 레몬을 곁들인 그릴드 치킨 브레스트
655 kcal