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아보카도

아보카도는 100g당 160칼로리의 크리미한 과일로, 칼륨이 돋보이며 엽산과 건강한 지방도 함께 얻을 수 있습니다.

아보카도

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%
엽산	81.0mcg	20%
나이아신	1.7mg	11%
판토텐산	1.4mg	28%
비타민 B2	0.1mg	10%
비타민 B1	0.1mg	6%
비타민 A	7.0mcg	1%
비타민 B6	0.3mg	15%
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 (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

병아리콩 후무스 샐러드 볼

병아리콩 후무스 샐러드 볼

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

시어드 치킨·연어·렌틸콩·구운 뿌리채소 하베스트 볼

시어드 치킨·연어·렌틸콩·구운 뿌리채소 하베스트 볼

Salmon avocado salad with mixed greens and cherry tomatoes

크리미 아보카도 시금치 파스타

크리미 아보카도 시금치 파스타

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

퀴노아·아스파라거스·아보카도·바질 페스토를 곁들인 구운 닭가슴살

퀴노아·아스파라거스·아보카도·바질 페스토를 곁들인 구운 닭가슴살

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

Turkey avocado wrap with side fruit

아보카도·페타·요거트 드레싱을 곁들인 직화 치킨 샐러드 볼

아보카도·페타·요거트 드레싱을 곁들인 직화 치킨 샐러드 볼

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

퀴노아, 아스파라거스, 바질 페스토, 레몬을 곁들인 그릴드 치킨 브레스트

퀴노아, 아스파라거스, 바질 페스토, 레몬을 곁들인 그릴드 치킨 브레스트

아루굴라·방울토마토·구운 호박씨를 올린 아보카도 토스트

아루굴라·방울토마토·구운 호박씨를 올린 아보카도 토스트

아루굴라, 방울토마토, 호박씨를 올린 아보카도 토스트

아루굴라, 방울토마토, 호박씨를 올린 아보카도 토스트

마늘 그릭요거트를 곁들인 망고 아보카도 참치 샐러드

마늘 그릭요거트를 곁들인 망고 아보카도 참치 샐러드

아보카도

아보카도

아보카도 에그 샐러드

아보카도 에그 샐러드

아보카도

아루굴라와 방울토마토를 올린 아보카도 토스트

아루굴라와 방울토마토를 올린 아보카도 토스트

아보카도 토스트

아보카도 토스트

연어와 구운 고구마, 바나나-아보카도 크림

연어와 구운 고구마, 바나나-아보카도 크림

토마토, 루콜라, 호박씨를 올린 아보카도 토스트

토마토, 루콜라, 호박씨를 올린 아보카도 토스트

아보카도

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