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올리브

올리브는 100g당 115칼로리의 짭짤한 과일로, 나트륨과 비타민 A를 제공하며 간식, 샐러드, 타프나드에 잘 어울립니다.

올리브

소개

올리브는 작고 짭짤한 과일로, 깊고 감칠맛 나는 풍미와 단단하면서도 기름진 식감을 지닙니다. 통째로 먹기도 하고 올리브유로 압착하기도 하며, 지중해 요리, 샐러드, 타프나드, 소스에 널리 사용됩니다.

영양 정보

100g당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 115 kcal
6% DV
총 지방 10.7g
16% DV
비타민 D1.4g
비타민 K7.9g
비타민 B10.8g
총 탄수화물 6.3g
2% DV
엽산3.2g
단백질 0.8g
2% DV
식물성 단백질0.8g

비타민 & 미네랄

비타민

영양소함량DV%반감기
콜린10.3mg2%
엽산3.0mcg1%
나이아신0.2mg2%
판토텐산0.0mg0%
비타민 B20.0mg1%
비타민 B10.0mg2%
비타민 A20.0mcg2%
비타민 B60.0mg2%
비타민 E1.6mg11%
비타민 K1.4mcg1%

미네랄

영양소함량DV%반감기
칼슘88.0mg9%
구리251.0mcg28%
철3.3mg18%
마그네슘4.0mg1%
인3.0mg0%
칼륨8.0mg0%
셀레늄0.9mcg2%
나트륨735.0mg32%
아연0.2mg2%

올리브이(가) 들어간 레시피 (100)

Sardine potato arugula lunch plate
455 kcal
Salmon quinoa spinach lunch bowl
620 kcal
Turkey and white bean spinach stew with roasted potato
560 kcal
Sardine and potato arugula lunch plate
510 kcal
Chicken and white bean spinach salad
540 kcal
크리미 포테이토 그라탱과 베이비 포테이토를 곁들인 로스트비프
크리미 포테이토 그라탱과 베이비 포테이토를 곁들인 로스트비프
760 kcal
크리미 감자 그라탱과 베이비 포테이토를 곁들인 로스트비프
크리미 감자 그라탱과 베이비 포테이토를 곁들인 로스트비프
760 kcal
Baked cod potato and kale plate
470 kcal
구안찰레와 페코리노 로마노를 넣은 스파게티 카르보나라
구안찰레와 페코리노 로마노를 넣은 스파게티 카르보나라
760 kcal
판체타와 파르메산을 넣은 스파게티 카르보나라
판체타와 파르메산을 넣은 스파게티 카르보나라
690 kcal
Turkey and white bean spinach wrap
540 kcal
Sardine white bean grain bowl
590 kcal
Sardine and chickpea grain salad
590 kcal
Lentil chicken spinach salad
540 kcal
토마토소스 스파게티
토마토소스 스파게티
365 kcal
Turkey and white bean grain bowl with brown rice, kale, and tahini
610 kcal
Lentil and spinach chicken salad with avocado and citrus vinaigrette
560 kcal
Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds
640 kcal
Spinach egg feta potato lunch frittata with side salad
530 kcal
Spinach and mushroom omelet with tomato and feta
360 kcal
레드 소스를 곁들인 슬라이스 로스트 치킨 브레스트와 베이비 당근, 아스파라거스, 콜리플라워 퓌레
레드 소스를 곁들인 슬라이스 로스트 치킨 브레스트와 베이비 당근, 아스파라거스, 콜리플라워 퓌레
355 kcal
팬시어드 대구와 매시드 포테이토, 글레이즈드 당근, 차이브 크림 소스
팬시어드 대구와 매시드 포테이토, 글레이즈드 당근, 차이브 크림 소스
498 kcal
치킨을 곁들인 로스트 베이비 포테이토 채소 볼
치킨을 곁들인 로스트 베이비 포테이토 채소 볼
305 kcal
바질 마르게리타 피자
바질 마르게리타 피자
1310 kcal
판체타와 파르메산을 곁들인 스파게티 카르보나라
판체타와 파르메산을 곁들인 스파게티 카르보나라
620 kcal
베이컨과 블랙페퍼를 곁들인 스파게티 카르보나라
베이컨과 블랙페퍼를 곁들인 스파게티 카르보나라
610 kcal
Chickpea tomato stew with potatoes, zucchini, and parsley
470 kcal
콜리플라워와 닭가슴살 스트립
콜리플라워와 닭가슴살 스트립
860 kcal
닭고기와 버섯을 채운 빨간 파프리카
닭고기와 버섯을 채운 빨간 파프리카
395 kcal
올리브오일에 볶은 파프리카, 적양파, 토마토
올리브오일에 볶은 파프리카, 적양파, 토마토
88 kcal
Chickpea and kale quinoa dinner bowl with roasted mushrooms
480 kcal
Lentil, spinach, and red bell pepper stew with iodized salt
320 kcal
갈릭 허브 브레드 슬라이스
갈릭 허브 브레드 슬라이스
230 kcal
허브 치킨 바스마티 라이스
허브 치킨 바스마티 라이스
455 kcal
Cod with sautéed spinach, white beans, and iodized-seasoned potatoes
560 kcal
Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa
590 kcal
Tomato white bean and spinach pasta with grilled shrimp
575 kcal
Shrimp and white bean tomato skillet with spinach
480 kcal
Beef and lentil stew with carrots, tomatoes, and kale
540 kcal
Oven-baked cod with white beans, kale, and tomatoes
480 kcal
Turkey chili with kidney beans and tomato
510 kcal
모차렐라 치즈를 곁들인 치킨 펜네 파스타
모차렐라 치즈를 곁들인 치킨 펜네 파스타
610 kcal
Beef and white bean tomato stew with carrots and Swiss chard
560 kcal
Lentil and spinach curry with brown rice
510 kcal
미트소스와 녹인 치즈를 곁들인 스파게티
미트소스와 녹인 치즈를 곁들인 스파게티
655 kcal
White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds
540 kcal
Creamy white bean and mushroom skillet with fortified soy milk
480 kcal
Lentil and spinach stew with baked potato
610 kcal
Tofu, kale, and quinoa dinner bowl with iodized salt
520 kcal
Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes
520 kcal
Grilled chicken, baked potato, and sautéed spinach
495 kcal
UV-exposed mushroom and white bean skillet with fortified soy yogurt sauce
330 kcal
Vegetable omelet with mushrooms, spinach and a baked potato
430 kcal
Grilled chicken quinoa bowl with black beans, broccoli, and red bell pepper
620 kcal
Chickpea and mushroom tomato pasta with nutritional yeast
590 kcal
오일에 볶은 파프리카와 적양파
오일에 볶은 파프리카와 적양파
88 kcal
Baked cod with potato, spinach and yogurt-herb sauce
470 kcal
Grilled chicken, white bean, and tomato skillet
495 kcal
Mushroom omelet with broccoli and roasted potatoes
480 kcal
Beef and spinach stir-fry with bell peppers and quinoa
520 kcal
Grilled cod with baked potato, green beans, and yogurt-herb sauce
430 kcal
Grilled chicken breast with quinoa, sautéed spinach, and red bell peppers
495 kcal
Chicken, lentil and spinach stew
510 kcal
Greek yogurt chickpea cucumber pita plate
470 kcal
Lentil chicken salad with bell peppers
470 kcal
Tofu chickpea grain salad
510 kcal
Chickpea kale grain salad with pumpkin seeds
470 kcal
Chicken lentil vegetable soup with side salad
460 kcal
Baked salmon with roasted sweet potato and steamed broccoli
540 kcal
Grilled chicken quinoa bowl with broccoli and red bell pepper
510 kcal
Chicken, white bean, and tomato skillet
510 kcal
Chickpea Pasta with Tomato, Spinach, and Nutritional Yeast
470 kcal
Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds
560 kcal
Lentil, Kale, and Red Bell Pepper Stew
340 kcal
Sardine whole-grain pasta with spinach, tomato, and olive oil
560 kcal
Grilled chicken quinoa bowl with kale, red bell pepper, and avocado
610 kcal
Grilled sirloin with baked potato and asparagus
590 kcal
Lentil curry with tofu and sautéed kale
540 kcal
Turkey and white bean spinach chili
510 kcal
Tempeh sweet potato and Brussels sprouts sheet-pan dinner with fortified nutritional yeast
540 kcal
Calcium-set tofu, white bean, kale, and red bell pepper stir-fry with iodized salt
520 kcal
Lentil, spinach, and red bell pepper quinoa bowl
520 kcal
Chickpea pasta with tomato, mushrooms, spinach, and fortified nutritional yeast
480 kcal
Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato
610 kcal
Lentil, spinach, and potato stew with iodized salt
420 kcal
White bean and kale tomato stew with baked potato
560 kcal
White bean, tomato, and Swiss chard stew with whole-grain toast
470 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Chicken, chickpea, and kale skillet
560 kcal
Grilled cod with white beans, broccoli, and parsley
510 kcal
Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds
430 kcal
Chicken, chickpea, and red bell pepper skillet
520 kcal
Grilled cod with white beans, broccoli, and lemon-herb olive oil
465 kcal
Sardine pasta with tomatoes, parsley, and wilted greens
560 kcal
Cod and white bean tomato skillet
465 kcal
Lentil and spinach stew with tomatoes
410 kcal
Cod with chickpeas, kale, and tomato-garlic braise
500 kcal
Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds
590 kcal
Sardine, white bean, and arugula warm salad with roasted red peppers
540 kcal
Mussels in tomato-garlic broth with cannellini beans and whole-grain toast
575 kcal
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