atum
Atum é um peixe magro com 132 calorias por 100 g, rico em proteína e fósforo, ideal para saladas, sanduíches, sushi e massas.
Sobre
O atum é um peixe magro, de sabor suave e textura firme, consumido fresco, enlatado, grelhado ou selado. É muito usado em saladas, sanduíches, sushi e pratos de massa.
Informação Nutricional
Por 100 g
% Valor Diário com base numa dieta de 2000 kcal
Calorias
132 kcal
7% DV
Gordura total
1.0g
2% DV
Vitamina D0.3g
Vitamina K0.2g
Tiamina (B1)0.3g
Hidratos de carbono totais
0.0g
0% DV
Proteína
28.3g
57% DV
Proteína animal28.3g
Vitaminas e Minerais
Vitaminas
| Nutriente | Quantidade | VD% | Meia-vida |
|---|---|---|---|
| Colina | 65.0mg | 12% | |
| Vitamina A | 20.0mcg | 2% | |
| Tiamina (B1) | 0.1mg | 8% | |
| Vitamina B12 | 2.5mcg | 104% | |
| Riboflavina (B2) | 0.1mg | 8% | |
| Niacina (B3) | 18.0mg | 113% | |
| Ácido pantoténico (B5) | 0.2mg | 4% | |
| Vitamina B6 | 0.9mg | 53% | |
| Folato (B9) | 2.0mcg | 1% | |
| Vitamina D | 1.7mcg | 9% | |
| Vitamina E | 0.2mg | 1% | |
| Vitamina K | 0.1mcg | 0% |
Minerais
| Nutriente | Quantidade | VD% | Meia-vida |
|---|---|---|---|
| Cálcio | 8.0mg | 1% | |
| Cobre | 90.0mcg | 10% | |
| Ferro | 1.0mg | 6% | |
| Magnésio | 50.0mg | 12% | |
| Fósforo | 254.0mg | 36% | |
| Potássio | 252.0mg | 5% | |
| Selénio | 80.0mcg | 145% | |
| Sódio | 37.0mg | 2% | |
| Zinco | 0.8mg | 7% |
Receitas com atum (36)
Wrap de tortilla dobrada com atum, cheddar, maionese, tomate, folhas verdes e picles
560 kcal
Tuna white bean kale lunch salad
430 kcal
Baked potato with cottage cheese, tuna, and broccoli
470 kcal
Baked potato with cottage cheese, tuna, and side salad
470 kcal
Tuna chickpea salad wrap
510 kcal
Chickpea tuna pasta salad with tomatoes and arugula
575 kcal
Greek yogurt tuna potato lunch plate with dill, spinach, and iodized salt
510 kcal
Tuna white bean cucumber tomato salad
430 kcal
Baked potato with tuna yogurt herb topping and side salad
430 kcal
Salada de pepino com atum e cebola roxa
215 kcal
Tuna chickpea tomato salad with iodized salt
430 kcal
Greek yogurt tuna potato lunch plate
470 kcal
Greek yogurt tuna chickpea lunch bowl
445 kcal
Tuna white bean salad with potatoes and parsley
510 kcal
Chickpea tuna salad wrap
470 kcal
Chickpea tuna tomato whole-grain lunch wrap
460 kcal
Tuna white bean tomato grain bowl
495 kcal
Baked potato with cottage cheese, tuna, and tomato spinach salad
495 kcal
Tuna white bean kale lunch plate
510 kcal
Baked potato with cottage cheese, tuna, and side tomato salad
560 kcal
Baked potato black bean tuna lunch plate
510 kcal
Tuna and white bean salad with parsley, olive oil, and potatoes
590 kcal
Tuna and white bean salad with tomatoes and parsley
410 kcal
Tuna and white bean salad with tomatoes and olive oil
460 kcal
Salada Niçoise com azeite extra
620 kcal
Travessa de Sushi Nigiri Variado
520 kcal
Tuna and white bean salad with parsley and whole-grain crackers
510 kcal
Tuna and white bean salad with cherry tomatoes, arugula, and olive oil
540 kcal
Tuna and chickpea salad sandwich on whole grain bread
560 kcal
Tuna and white bean salad with arugula, tomatoes, and olive oil
480 kcal
Tuna and white bean salad wrap with mixed greens
540 kcal
Tuna and white bean salad wrap
540 kcal
Tuna and chickpea whole-grain wrap with lettuce and cucumber
510 kcal
Bocados de sushi cortados à mão com atum picado, ouriço-do-mar e cebolinho
290 kcal
Combinado de Sushi Variado com Tamago
430 kcal
Salada de atum com manga, abacate e iogurte grego com alho
520 kcal