tuniak
Tuniak je chudá ryba so 132 kalóriami na 100 g a vysokým obsahom bielkovín. Hodí sa do šalátov, sendvičov, sushi aj cestovín.
O jedle
Tuniak je chudá ryba s jemnou chuťou a pevnou textúrou. Bežne sa konzumuje čerstvý, konzervovaný, grilovaný alebo krátko opečený. Často sa používa do šalátov, sendvičov, sushi a cestovinových jedál.
Nutričné hodnoty
Na 100 g
% dennej hodnoty na základe stravy s 2000 kcal
Kalórie
132 kcal
7% DV
Celkové tuky
1.0g
2% DV
Vitamín D0.3g
Vitamín K0.2g
Tiamín0.3g
Celkové sacharidy
0.0g
0% DV
Bielkoviny
28.3g
57% DV
Živočíšne bielkoviny28.3g
Vitamíny a minerály
Vitamíny
| Živina | Množstvo | % DV | Polčas |
|---|---|---|---|
| Cholín | 65.0mg | 12% | |
| Vitamín A | 20.0mcg | 2% | |
| Tiamín | 0.1mg | 8% | |
| Vitamín B12 | 2.5mcg | 104% | |
| Riboflavín | 0.1mg | 8% | |
| Niacín | 18.0mg | 113% | |
| Kyselina pantoténová | 0.2mg | 4% | |
| Vitamín B6 | 0.9mg | 53% | |
| Folát | 2.0mcg | 1% | |
| Vitamín D | 1.7mcg | 9% | |
| Vitamín E | 0.2mg | 1% | |
| Vitamín K | 0.1mcg | 0% |
Minerály
| Živina | Množstvo | % DV | Polčas |
|---|---|---|---|
| Vápnik | 8.0mg | 1% | |
| Meď | 90.0mcg | 10% | |
| Železo | 1.0mg | 6% | |
| Horčík | 50.0mg | 12% | |
| Fosfor | 254.0mg | 36% | |
| Draslík | 252.0mg | 5% | |
| Selén | 80.0mcg | 145% | |
| Sodík | 37.0mg | 2% | |
| Zinok | 0.8mg | 7% |
Recepty s ingredienciou tuniak (36)
Preložený tortilla wrap s tuniakom, čedarom, majonézou, paradajkou, šalátom a kyslými uhorkami
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
Uhorkový šalát s tuniakom a červenou cibuľou
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
Salade Niçoise s extra olivovým olejom
620 kcal
Misa nigiri sushi
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
Sushi jednohubky s tuniakovým tatarákom, morským ježkom a jarnou cibuľkou
290 kcal
Miešaný sushi tanier s tamagom
430 kcal
Tuniakový šalát s mangom, avokádom a cesnakovým gréckym jogurtom
520 kcal