humus
Humus je namaz iz čičerike s 166 kalorijami na 100 g in folatom (B9). Priljubljen je kot pomaka za pito, zelenjavo in sendviče.
O tem
Humus je gladek, slan namaz ali pomaka, pripravljen predvsem iz čičerike, tahinija, limoninega soka in česna. Ima kremasto teksturo ter oreškast, rahlo kisel okus. Pogosto ga postrežejo s pito, zelenjavo, v sendvičih ali v skledah z žiti.
Hranilne vrednosti
Na 100 g
% dnevne vrednosti na podlagi prehrane z 2000 kcal
Kalorije
166 kcal
8% DV
Skupne maščobe
9.6g
15% DV
Vitamin D1.4g
Vitamin K3.8g
Tiamin3.7g
Skupni ogljikovi hidrati
14.3g
5% DV
Folna kislina6.0g
Vitamin B120.3g
Biotin8.0g
Beljakovine
7.9g
16% DV
Rastlinske beljakovine7.9g
Vitamini in minerali
Vitamini
| Hranilo | Količina | DV% | Razpolovna doba |
|---|---|---|---|
| Holin | 27.0mg | 5% | |
| Vitamin A | 1.0mcg | 0% | |
| Tiamin | 0.2mg | 17% | |
| Riboflavin | 0.1mg | 8% | |
| Niacin | 0.8mg | 5% | |
| Pantotenska kislina | 0.5mg | 10% | |
| Vitamin B6 | 0.1mg | 6% | |
| Folna kislina | 83.0mcg | 21% | |
| Vitamin C | 0.6mg | 1% | |
| Vitamin E | 1.2mg | 8% | |
| Vitamin K | 4.0mcg | 3% |
Minerali
| Hranilo | Količina | DV% | Razpolovna doba |
|---|---|---|---|
| Kalcij | 38.0mg | 4% | |
| Baker | 0.4mcg | 0% | |
| Železo | 2.4mg | 13% | |
| Magnezij | 29.0mg | 7% | |
| Fosfor | 176.0mg | 25% | |
| Kalij | 228.0mg | 5% | |
| Selen | 2.7mcg | 5% | |
| Natrij | 379.0mg | 16% | |
| Cink | 1.3mg | 12% |
Recepti z humus (19)
Turkey and avocado whole-grain wrap with hummus, spinach, and sliced bell peppers
510 kcal
Skleda s kvinojo, pečenim sladkim krompirjem in avokadom
760 kcal
Turkey and hummus wrap with kale and roasted sweet potato
520 kcal
Turkey avocado spinach wrap with red bell pepper
480 kcal
Turkey avocado whole-grain wrap with red pepper and hummus
560 kcal
Turkey and white bean vegetable wrap
470 kcal
Turkey, hummus, and spinach whole grain wrap with kiwi
520 kcal
Turkey and hummus whole-grain wrap with bell peppers
480 kcal
Trio mezzeja s toplim belim kruhom
520 kcal
Solatna skleda s čičeriko, humusom, avokadom, hrustljavo zelenjavo in semeni
635 kcal
Turkey and hummus whole-grain wrap with tomato, lettuce, and bell peppers
540 kcal
Turkey and hummus whole-grain wrap with mixed greens
480 kcal
Turkey hummus wrap with whole wheat tortilla, tomato, and lettuce
430 kcal
Turkey and hummus whole-grain sandwich with bell peppers and side orange
510 kcal
Turkey hummus wrap with mixed greens, tomato, and bell pepper
540 kcal
Turkey and hummus whole-grain wrap with cucumber, tomato, and side orange
540 kcal
Turkey and hummus whole-grain wrap with lettuce and tomato
480 kcal
Turkey and hummus whole-grain wrap with lettuce, tomato, and side orange
540 kcal
Greek yogurt chicken pita with cucumber, tomato, and hummus
560 kcal