humus
Humus je namaz od leblebija sa 166 kalorija na 100 g i folatom (B9), važnim nutrijentom za rast i razvoj ćelija.
O proizvodu
Humus je gladak, slan namaz ili dip koji se prvenstveno pravi od leblebija, tahinija, limunovog soka i belog luka. Ima kremastu teksturu i orašast, blago kiselkast ukus, a često se služi uz pitu, povrće, u sendvičima i činijama sa žitaricama.
Nutritivne vrednosti
Na 100 g
% dnevne vrednosti na osnovu ishrane od 2000 kcal
Kalorije
166 kcal
8% DV
Ukupne masti
9.6g
15% DV
Vitamin D1.4g
Vitamin K3.8g
Tiamin (B1)3.7g
Ukupni ugljeni hidrati
14.3g
5% DV
Folat (B9)6.0g
Vitamin B120.3g
Biotin (B7)8.0g
Proteini
7.9g
16% DV
Biljni proteini7.9g
Vitamini i minerali
Vitamini
| Nutrijent | Količina | DV% | Poluvreme |
|---|---|---|---|
| Holin | 27.0mg | 5% | |
| Vitamin A | 1.0mcg | 0% | |
| Tiamin (B1) | 0.2mg | 17% | |
| Riboflavin (B2) | 0.1mg | 8% | |
| Niacin (B3) | 0.8mg | 5% | |
| Pantotenska kiselina (B5) | 0.5mg | 10% | |
| Vitamin B6 | 0.1mg | 6% | |
| Folat (B9) | 83.0mcg | 21% | |
| Vitamin C | 0.6mg | 1% | |
| Vitamin E | 1.2mg | 8% | |
| Vitamin K | 4.0mcg | 3% |
Minerali
| Nutrijent | Količina | DV% | Poluvreme |
|---|---|---|---|
| Kalcijum | 38.0mg | 4% | |
| Bakar | 0.4mcg | 0% | |
| Gvožđe | 2.4mg | 13% | |
| Magnezijum | 29.0mg | 7% | |
| Fosfor | 176.0mg | 25% | |
| Kalijum | 228.0mg | 5% | |
| Selen | 2.7mcg | 5% | |
| Natrijum | 379.0mg | 16% | |
| Cink | 1.3mg | 12% |
Recepti sa sastojkom humus (19)
Turkey and avocado whole-grain wrap with hummus, spinach, and sliced bell peppers
510 kcal
Kinoa činija sa pečenim batatom, avokadom i edamameom
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 mezea sa toplim belim hlebom
520 kcal
Salat činija sa leblebijama, humusom i avokadom
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