авокадо
Авокадо — кремовый фрукт: 160 ккал на 100 г, богат калием, фолатом и полезными жирами. Подходит для салатов, гуакамоле и тостов.
О блюде
Авокадо — кремовый фрукт с мягкой, слегка ореховой мякотью, насыщенной текстурой и деликатным вкусом. Его часто едят сырым в салатах, сэндвичах, гуакамоле и смузи, а также используют как намазку или топпинг.
Пищевая ценность
На 100 г
% дневной нормы на основе рациона в 2000 ккал
Калории
160 kcal
8% DV
Всего жиров
14.7g
23% DV
Витамин D2.1g
Витамин K9.8g
Тиамин (B1)1.8g
Всего углеводов
8.5g
3% DV
Фолат (B9)6.7g
Витамин B120.7g
Белок
2.0g
4% DV
Растительный белок2.0g
Витамины и минералы
Витамины
| Нутриент | Количество | % ДН | Период полувыведения |
|---|---|---|---|
| Холин | 14.2mg | 3% | |
| Витамин A | 7.0mcg | 1% | |
| Тиамин (B1) | 0.1mg | 6% | |
| Рибофлавин (B2) | 0.1mg | 10% | |
| Ниацин (B3) | 1.7mg | 11% | |
| Пантотеновая кислота (B5) | 1.4mg | 28% | |
| Витамин B6 | 0.3mg | 15% | |
| Фолат (B9) | 81.0mcg | 20% | |
| Витамин C | 10.0mg | 11% | |
| Витамин E | 2.1mg | 14% | |
| Витамин K | 21.0mcg | 18% |
Минералы
| Нутриент | Количество | % ДН | Период полувыведения |
|---|---|---|---|
| Кальций | 12.0mg | 1% | |
| Медь | 190.0mcg | 21% | |
| Железо | 0.6mg | 3% | |
| Магний | 29.0mg | 7% | |
| Фосфор | 52.0mg | 7% | |
| Калий | 485.0mg | 10% | |
| Селен | 0.4mcg | 1% | |
| Натрий | 7.0mg | 0% | |
| Цинк | 0.6mg | 6% |
Рецепты с авокадо (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
Тост с авокадо
220 kcal
Тарелка с ветчиной, варёным яйцом, авокадо, красным перцем и сыром
592 kcal
Тост из тёмного ржаного хлеба с авокадо и помидорами черри
328 kcal
Тост с авокадо и яичницей-болтуньей
340 kcal
Жареное яйцо с белым хлебом, queso fresco и гуакамоле
676 kcal
Завтрак со скрэмблом, авокадо, помидорами черри, сыром и тостом
610 kcal
Омлет с беконом, авокадо, сыром, помидорами, хашбрауном и горячим шоколадом
980 kcal
Нарезанный говяжий стейк с салатом из стручковой фасоли, авокадо и латука
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
Боул с киноа, бататом и авокадо
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
Двухъярусный набор для afternoon tea с пирожными, тарталетками и закусками
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
Салат-боул с нутом, хумусом и авокадо
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
Харвест боул с обжаренной курицей, лососем, чечевицей и запечёнными корнеплодами
1250 kcal
Salmon avocado salad with mixed greens and cherry tomatoes
540 kcal
Паста с кремовым соусом из авокадо и шпината
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
Куриная грудка на гриле с киноа, спаржей, авокадо и соусом песто из базилика
655 kcal
Salmon rice bowl with edamame, cucumber, avocado, and mixed greens
680 kcal
Turkey avocado wrap with side fruit
540 kcal
Салат-боул с курицей гриль, авокадо, фетой и йогуртовой заправкой
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
Куриная грудка на гриле с киноа, спаржей, песто из базилика и лимоном
655 kcal