avokado
Avokado ir krēmīgs auglis ar 160 kalorijām uz 100 g. Tas izceļas ar kāliju, folātu un veselīgajiem taukiem.
Par
Avokado ir krēmīgs, maigi riekstains auglis ar bagātīgu tekstūru un smalku garšu. To bieži ēd svaigu salātos, sviestmaizēs, gvakamolē un smūtijos, kā arī izmanto kā smēriņu vai piedevu.
Uzturvērtība
Uz 100 g
% dienas vērtības, pamatojoties uz 2000 kcal diētu
Kalorijas
160 kcal
8% DV
Kopējais tauku daudzums
14.7g
23% DV
D vitamīns2.1g
K vitamīns9.8g
Tiamīns (B1)1.8g
Kopējais ogļhidrātu daudzums
8.5g
3% DV
Folskābe (B9)6.7g
B12 vitamīns0.7g
Olbaltumvielas
2.0g
4% DV
Augu olbaltumvielas2.0g
Vitamīni un minerālvielas
Vitamīni
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Holīns | 14.2mg | 3% | |
| A vitamīns | 7.0mcg | 1% | |
| Tiamīns (B1) | 0.1mg | 6% | |
| Riboflavīns (B2) | 0.1mg | 10% | |
| Niacīns (B3) | 1.7mg | 11% | |
| Pantotēnskābe (B5) | 1.4mg | 28% | |
| B6 vitamīns | 0.3mg | 15% | |
| Folskābe (B9) | 81.0mcg | 20% | |
| C vitamīns | 10.0mg | 11% | |
| E vitamīns | 2.1mg | 14% | |
| K vitamīns | 21.0mcg | 18% |
Minerālvielas
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Kalcijs | 12.0mg | 1% | |
| Varš | 190.0mcg | 21% | |
| Dzelzs | 0.6mg | 3% | |
| Magnijs | 29.0mg | 7% | |
| Fosfors | 52.0mg | 7% | |
| Kālijs | 485.0mg | 10% | |
| Selēns | 0.4mcg | 1% | |
| Nātrijs | 7.0mg | 0% | |
| Cinks | 0.6mg | 6% |
Receptes ar avokado (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
Avokado tosts
220 kcal
Šķiņķa, vārītas olas, avokado biezeņa, sarkanās paprikas un siera plate
592 kcal
Avokado un ķirštomāti uz tumšās rupjmaizes grauzdiņiem
328 kcal
Grauzdiņš ar avokado un olu kulteni
340 kcal
Cepta ola ar baltmaizi, queso fresco un gvakamoli
676 kcal
Brokastu šķīvis ar olu kulteni, avokado, ķirštomātiem, siera kubiņiem un grauzdiņu
610 kcal
Omlete ar bekonu, avokado, sieru, tomātiem, kartupeļu plācenīšiem un karsto šokolādi
980 kcal
Sagriezts liellopa steiks ar zaļajām pupiņām, avokado un salātiem
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
Kvinojas bļoda ar ceptu saldo kartupeli, avokado, edamame, sarkanajiem kāpostiem, sarkano papriku, humusu un laimu
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
Divstāvu pēcpusdienas tējas izlase ar konditoreju, kūkām, tartaletēm un sāļām uzkodām
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
Salātu bļoda ar turku zirņu humusu, avokado, kraukšķīgiem dārzeņiem un sēklām
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
Rudens bļoda ar apceptu vistu, lasi, lēcām un ceptiem sakņaugiem
1250 kcal
Salmon avocado salad with mixed greens and cherry tomatoes
540 kcal
Krēmīga pasta ar avokado un spinātiem
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
Grilēta vistas krūtiņa ar kvinoju, sparģeļiem, avokado un bazilika pesto
655 kcal
Salmon rice bowl with edamame, cucumber, avocado, and mixed greens
680 kcal
Turkey avocado wrap with side fruit
540 kcal
Salātu bļoda ar apdedzinātu vistu, avokado, fetu, jogurta mērci, grauzdiņiem un ķirbju sēklām
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
Grilēta vistas krūtiņa ar kvinoju, sparģeļiem, bazilika pesto un citronu
655 kcal