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ouă

Ouăle sunt un aliment proteic versatil, cu 143 calorii per 100 g și colină, un nutrient important pentru sănătatea creierului.

ouă

Despre

Ouăle sunt un ingredient versatil, cu gust delicat și textură bogată, cremoasă când sunt gătite. Se folosesc frecvent la micul dejun, în produse de patiserie, pentru legare, îngroșare și pentru emulsificarea sosurilor.

Informații nutriționale

Per 100 g

% Valoarea zilnică bazată pe o dietă de 2000 kcal

Calorii 143 kcal
7% DV
Grăsimi totale 9.5g
15% DV
Vitamina D3.1g
Vitamina K3.7g
Tiamină (B1)1.4g
Carbohidrați totali 0.7g
0% DV
Vitamina B120.7g
Proteine 12.6g
25% DV
Proteină animală12.6g

Vitamine și minerale

Vitamine

NutrientCantitateVZ%Timp de înjumătățire
Biotină (B7)20.0mcg67%
Colină294.0mg53%
Folat (B9)47.0mcg12%
Niacină (B3)0.1mg1%
Acid pantotenic (B5)1.4mg28%
Riboflavină (B2)0.5mg38%
Tiamină (B1)0.0mg3%
Vitamina A160.0mcg18%
Vitamina B121.1mcg46%
Vitamina B60.2mg10%
Vitamina D2.0mcg10%
Vitamina E1.1mg7%
Vitamina K0.3mcg0%

Minerale

NutrientCantitateVZ%Timp de înjumătățire
Calciu56.0mg6%
Cupru70.0mcg8%
Fier1.8mg10%
Magneziu12.0mg3%
Fosfor198.0mg28%
Potasiu138.0mg3%
Seleniu30.7mcg56%
Sodiu142.0mg6%
Zinc1.3mg12%

Rețete cu ouă (39)

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
Orez cu ou, ciuperci și migdale
Orez cu ou, ciuperci și migdale
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
Shakshuka cu linte, iaurt și migdale prăjite
Shakshuka cu linte, iaurt și migdale prăjite
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
Bol de toamnă cu pui rumenit, somon, linte și rădăcinoase coapte
Bol de toamnă cu pui rumenit, somon, linte și rădăcinoase coapte
1250 kcal
Bol sărat cu ovăz, broccoli, ou moale și iaurt
Bol sărat cu ovăz, broccoli, ou moale și iaurt
430 kcal
Paste cu ou cremos
Paste cu ou cremos
420 kcal
Egg and avocado whole-grain dinner toast with side salad
430 kcal
Farfurie de mic dejun cu somon afumat, ouă moi, mini clătite și gogoașă glazurată roz
Farfurie de mic dejun cu somon afumat, ouă moi, mini clătite și gogoașă glazurată roz
768 kcal
Platou de brunch cu somon afumat, ouă jumări moi, mini gogoașă și mini clătite
Platou de brunch cu somon afumat, ouă jumări moi, mini gogoașă și mini clătite
724 kcal
Mic dejun clasic cu clătite, ouă ochiuri, bacon și cârnați
Mic dejun clasic cu clătite, ouă ochiuri, bacon și cârnați
1080 kcal
Brioșe sărate la cuptor cu ou, bacon, cheddar și verdețuri
Brioșe sărate la cuptor cu ou, bacon, cheddar și verdețuri
310 kcal
Platou mixt de brunch
Platou mixt de brunch
760 kcal
Pui cu ouă
Pui cu ouă
672 kcal
Platou brunch pentru mic dejun
Platou brunch pentru mic dejun
722 kcal
Salată de ouă cu avocado
Salată de ouă cu avocado
397 kcal
Ouă jumări simple
Ouă jumări simple
216 kcal
Omletă simplă
Omletă simplă
830 kcal
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