Sākums / world / lasis

lasis

Lasis ir trekna zivs ar 208 kalorijām uz 100 g un kāliju, kā arī olbaltumvielām sātīgām maltītēm.

lasis

Par

Lasis ir trekna zivs ar maigu tekstūru un vieglu līdz vidēji izteiktu sāļi pikantu garšu. To bieži cep cepeškrāsnī, grilē, apcep zem grila, kūpina vai izmanto neapstrādātu tādos ēdienos kā suši un sašimi.

Uzturvērtība

Uz 100 g

% dienas vērtības, pamatojoties uz 2000 kcal diētu

Kalorijas 208 kcal

10% DV

Kopējais tauku daudzums 13.4g

21% DV

D vitamīns3.1g

K vitamīns3.8g

Tiamīns (B1)3.9g

Kopējais ogļhidrātu daudzums 0.0g

0% DV

Olbaltumvielas 20.4g

41% DV

Dzīvnieku olbaltumvielas20.4g

Vitamīni un minerālvielas

Vitamīni

Uzturviela	Daudzums	DV%	Pussabrukšanas periods
Holīns	89.0mg	16%
Folskābe (B9)	25.0mcg	6%
Niacīns (B3)	8.7mg	54%
Pantotēnskābe (B5)	1.6mg	32%
Riboflavīns (B2)	0.4mg	29%
Tiamīns (B1)	0.2mg	19%
A vitamīns	40.0mcg	4%
B12 vitamīns	3.2mcg	133%
B6 vitamīns	0.9mg	55%
D vitamīns	10.9mcg	55%
E vitamīns	2.8mg	19%
K vitamīns	0.5mcg	0%

Minerālvielas

Uzturviela	Daudzums	DV%	Pussabrukšanas periods
Kalcijs	9.0mg	1%
Varš	0.0mcg	0%
Dzelzs	0.3mg	2%
Magnijs	27.0mg	6%
Fosfors	252.0mg	36%
Kālijs	363.0mg	8%
Selēns	36.5mcg	66%
Nātrijs	59.0mg	3%
Cinks	0.6mg	6%

Receptes ar lasis (57)

Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds

Smoked salmon avocado toast on whole-grain bread

Avocado toast with smoked salmon and tomato

Baked salmon with roasted sweet potato and steamed broccoli

Salmon, quinoa, spinach, and roasted red pepper lunch bowl

Grilled salmon quinoa bowl with kale and avocado

Salmon quinoa spinach bowl

Tradicionālās japāņu brokastis

Tradicionālās japāņu brokastis

Smoked salmon and avocado breakfast plate with tomato and cucumber

Smoked Salmon, Egg, and Tomato Plate

Smoked salmon and avocado breakfast plate with tomato and arugula

Smoked salmon breakfast plate with boiled egg, whole grain toast, and orange

Smoked salmon avocado toast with tomato on whole-grain bread

Smoked salmon and avocado whole-grain toast

Baked salmon with roasted potatoes and broccoli

Salmon quinoa power bowl with spinach and avocado

Salmon quinoa bowl with spinach and roasted red peppers

Laša, tomātu, spinātu un auzu sacepums

Laša, tomātu, spinātu un auzu sacepums

Salmon brown rice salad with kale, cucumber, and citrus dressing

Smoked salmon avocado toast with tomato

Nigiri suši plate ar dažādiem gabaliņiem

Nigiri suši plate ar dažādiem gabaliņiem

Salmon with roasted sweet potato and broccoli

Salmon brown rice salad with kale, edamame, and sesame dressing

Salmon avocado brown rice lunch bowl

Salmon avocado salad with mixed greens, tomatoes, and chickpeas

Salmon avocado brown rice salad

Salmon salad wrap with whole-grain tortilla, mixed greens, tomato, and Greek yogurt dressing

Salmon salad sandwich on whole grain bread with leafy greens

Salmon salad wrap with whole-grain tortilla, Greek yogurt dressing, and mixed greens

Salmon brown rice salad with kale, chickpeas, and lemon dressing

Salmon avocado brown rice lunch salad

Grilled salmon quinoa bowl with spinach and avocado

Salmon and sweet potato lunch plate with broccoli

Lasis ar tomātu garoziņu un kausētu sieru

Lasis ar tomātu garoziņu un kausētu sieru

Rudens bļoda ar apceptu vistu, lasi, lēcām un ceptiem sakņaugiem

Rudens bļoda ar apceptu vistu, lasi, lēcām un ceptiem sakņaugiem

Salmon avocado salad with mixed greens and cherry tomatoes

Brokastu plate ar ceptu olu, bekonu, kūpinātu lasi, kartupeļu daiviņu un virtuli ar zemeņu ievārījumu

Brokastu plate ar ceptu olu, bekonu, kūpinātu lasi, kartupeļu daiviņu un virtuli ar zemeņu ievārījumu

Honkongas stila lasis ar aromātisku sojas glazūru

Honkongas stila lasis ar aromātisku sojas glazūru

Salmon quinoa power bowl with spinach, chickpeas, and avocado

Salmon quinoa power bowl

Grilled salmon quinoa bowl with spinach, avocado, and lemon

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

Grilled salmon quinoa bowl with spinach and roasted sweet potato

Salmon quinoa salad

Baked salmon with roasted sweet potato and broccoli

Salmon with quinoa and spinach

Salmon with quinoa and steamed spinach

Grilled salmon with roasted sweet potato and steamed broccoli

Brokastu plate ar kūpinātu lasi, mīkstām olām, mini pankūkām un rozā glazūras virtuli

Brokastu plate ar kūpinātu lasi, mīkstām olām, mini pankūkām un rozā glazūras virtuli

Branča plate ar kūpinātu lasi, mīksti kultenām olām, mini virtuli un mini pankūkām

Branča plate ar kūpinātu lasi, mīksti kultenām olām, mini virtuli un mini pankūkām

Stikla nūdeļu salāti ar garnelēm, kalmāriem, laša ikriem un čili-laima mērci

Stikla nūdeļu salāti ar garnelēm, kalmāriem, laša ikriem un čili-laima mērci

Dažādu suši plate ar tamago

Dažādu suši plate ar tamago

Pikantie laša suši rullīši ar sezamu

Pikantie laša suši rullīši ar sezamu

Jaukto branča plate

Jaukto branča plate

Brokastu branča plate

Brokastu branča plate

Lasis ar tomātu un kukurūzas salsu

Lasis ar tomātu un kukurūzas salsu

Lasis ar ceptu saldo kartupeli un banānu-avokado krēmu

Lasis ar ceptu saldo kartupeli un banānu-avokado krēmu

Feel Better.

OKKAI engine computes your next meal.

OKKAI dashboard

Food detail

OKKAI engine

Core feature

One photo.
Full breakdown.

Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

·Calories, protein, carbs, and fat — instantly
·20+ vitamins and minerals estimated per meal
·Works on any meal, any cuisine, anywhere
·Ingredient breakdown with adjustable portions
·Recipe generation from any logged food

Food nutrition detail

Community

See what people
are actually eating.

Every meal logged by OKKAI users — from Stockholm to Seoul.

Loading meals…

Features

Built for people who take
nutrition seriously.

Feature screenshot

The OKKAI engine

Intelligence

Your body keeps score.

OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

The OKKAI engine keeps track of what cannot be seen.

Computed every hour.

Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

The engine recomputes every hour in order to give a suggestion on what to eat and when.

Integration

Deep Apple Health integration.

OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

Bi-directional sync

Certified integration

Reads from Health

Steps
Active calories
Workouts
Weight
Sleep hours
Resting heart rate

Writes to Health

Dietary calories
Protein, carbs, fat
Fiber
All 13 vitamins
All 10 minerals

Apple Health integration screen

Coming very soon.

OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

FAQ

Common questions.

You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.

Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.

OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.

Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.

OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.