olas
Olas ir daudzpusīgs olbaltumvielu produkts ar 143 kalorijām uz 100 g un holīnu, kas svarīgs smadzeņu veselībai.
Par
Olas ir daudzpusīga, maigas garšas sastāvdaļa, kas pēc pagatavošanas iegūst bagātīgu, krēmīgu tekstūru. Tās bieži izmanto brokastu ēdienos, cepšanā, sastāvdaļu saistīšanai, sabiezināšanai un mērču emulģēšanai.
Uzturvērtība
Uz 100 g
% dienas vērtības, pamatojoties uz 2000 kcal diētu
Kalorijas
143 kcal
7% DV
Kopējais tauku daudzums
9.5g
15% DV
D vitamīns3.1g
K vitamīns3.7g
Tiamīns (B1)1.4g
Kopējais ogļhidrātu daudzums
0.7g
0% DV
B12 vitamīns0.7g
Olbaltumvielas
12.6g
25% DV
Dzīvnieku olbaltumvielas12.6g
Vitamīni un minerālvielas
Vitamīni
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Holīns | 294.0mg | 53% | |
| A vitamīns | 160.0mcg | 18% | |
| Tiamīns (B1) | 0.0mg | 3% | |
| B12 vitamīns | 1.1mcg | 46% | |
| Riboflavīns (B2) | 0.5mg | 38% | |
| Niacīns (B3) | 0.1mg | 1% | |
| Pantotēnskābe (B5) | 1.4mg | 28% | |
| B6 vitamīns | 0.2mg | 10% | |
| Biotīns (B7) | 20.0mcg | 67% | |
| Folskābe (B9) | 47.0mcg | 12% | |
| D vitamīns | 2.0mcg | 10% | |
| E vitamīns | 1.1mg | 7% | |
| K vitamīns | 0.3mcg | 0% |
Minerālvielas
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Kalcijs | 56.0mg | 6% | |
| Varš | 70.0mcg | 8% | |
| Dzelzs | 1.8mg | 10% | |
| Magnijs | 12.0mg | 3% | |
| Fosfors | 198.0mg | 28% | |
| Kālijs | 138.0mg | 3% | |
| Selēns | 30.7mcg | 56% | |
| Nātrijs | 142.0mg | 6% | |
| Cinks | 1.3mg | 12% |
Receptes ar olas (66)
Avocado Eggs
220 kcal
Omlete ar bekonu, avokado, sieru, tomātiem, kartupeļu plācenīšiem un karsto šokolādi
980 kcal
Olas ar angļu mafiniem, apelsīnu un apelsīnu sulu
560 kcal
Spinach oat omelet with rye crispbread
340 kcal
Mīksti vārītas olas ar auzu putru un ar sviestu apziestu bezglutēna maizi
470 kcal
Spinach mushroom omelet with cheddar and whole-grain toast
520 kcal
Two boiled eggs with nori and an orange
210 kcal
Hard-boiled eggs with orange and a small handful of almonds
290 kcal
Spinach and mushroom omelet with roasted beetroot and feta
430 kcal
Vegetable omelet with mushrooms, spinach, potatoes, and side salad
480 kcal
Omelet with mushrooms, spinach, tomatoes, and a side of boiled potatoes
480 kcal
Egg and mushroom brown rice lunch bowl with seaweed
530 kcal
Mushroom omelet with broccoli and side salad
430 kcal
Vegetable frittata with mushrooms, spinach, and feta plus baked sweet potato
470 kcal
Mushroom omelet with spinach, potatoes, and tomato salad
470 kcal
Spinach mushroom omelet with baked sweet potato and side salad
510 kcal
Mushroom omelet with spinach, side salad, and baked sweet potato
510 kcal
Mushroom omelet with asparagus, peas, and boiled potatoes
510 kcal
Mushroom and egg frittata with broccoli and side salad
480 kcal
Mushroom omelet with Swiss cheese, potatoes, and side salad
530 kcal
Mushroom omelet with asparagus, potatoes, and side salad
560 kcal
Mushroom and egg frittata with side arugula and orange salad
385 kcal
Mushroom egg rice bowl with edamame and bok choy
560 kcal
Vegetable omelet with mushrooms, spinach, potatoes, and iodized salt
470 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet
480 kcal
Mushroom and egg frittata with broccoli and side potatoes
495 kcal
Spinach egg feta potato lunch frittata with side salad
530 kcal
Spinach and mushroom omelet with tomato and feta
360 kcal
Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes
520 kcal
Vegetable omelet with mushrooms, spinach and a baked potato
430 kcal
Mushroom omelet with broccoli and roasted potatoes
480 kcal
Mushroom spinach omelet with baked potato and side salad
480 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Rīsi ar sēnēm, olām un mandelēm
520 kcal
Mushroom and egg frittata with asparagus and side salad
390 kcal
Spinach mushroom omelet with fortified whole grain toast
320 kcal
Spinach mushroom omelet with fortified milk
320 kcal
Spinach and mushroom omelet with 2 eggs
220 kcal
Smoked Salmon, Egg, and Tomato Plate
295 kcal
Spinach and Mushroom Omelet with Avocado
365 kcal
Spinach mushroom omelet
220 kcal
Spinach and mushroom omelet with feta
320 kcal
Spinach mushroom omelet with iodized salt
245 kcal
Spinach and mushroom omelet with iodized salt and whole-grain toast
390 kcal
Spinach and mushroom omelet with iodized salt
250 kcal
Lēcu šakšuka ar jogurtu un grauzdētām mandelēm
690 kcal
Spinach and mushroom egg scramble with whole-grain toast
360 kcal
Spinach and mushroom omelet with whole-grain toast
410 kcal
Egg and avocado whole-grain dinner toast with tomato salad
430 kcal
Egg and vegetable frittata with side salad
390 kcal
Egg and cottage cheese veggie plate with whole-grain toast and berries
510 kcal
Egg and vegetable brown rice bowl
510 kcal
Rudens bļoda ar apceptu vistu, lasi, lēcām un ceptiem sakņaugiem
1250 kcal
Sāļā auzu putras bļoda ar brokoļiem, mīksti vārītu olu un jogurtu
430 kcal
Zīdaina olu pasta
420 kcal
Egg and avocado whole-grain dinner toast with side salad
430 kcal
Brokastu plate ar kūpinātu lasi, mīkstām olām, mini pankūkām un rozā glazūras virtuli
768 kcal
Branča plate ar kūpinātu lasi, mīksti kultenām olām, mini virtuli un mini pankūkām
724 kcal
Klasisks brokastu šķīvis ar pankūkām, ceptām olām, bekonu un desiņām
1080 kcal
Sāļie ceptie olu mafini ar bekonu, čedaru un zaļumiem
310 kcal
Jaukto branča plate
760 kcal
Vistas gaļa un olas
672 kcal
Brokastu branča plate
722 kcal
Avokado olu salāti
397 kcal
Vienkārša olu kultene
216 kcal
Vienkārša omlete
830 kcal