mayai
Mayai ni chakula cha protini chenye kalori 143 kwa 100g na kolini, kirutubisho muhimu kwa afya ya ubongo.
Kuhusu
Mayai ni kiungo chenye matumizi mengi, ladha tulivu, na umbile tajiri na laini yanapopikwa. Hutumiwa sana katika vyakula vya kifungua kinywa, uokaji, kuunganisha viungo, kufanya michuzi iwe nzito, na kutengeneza emulsioni za michuzi.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
143 kcal
7% DV
Jumla ya Mafuta
9.5g
15% DV
Vitamini D3.1g
Vitamini K3.7g
Thiamini (B1)1.4g
Jumla ya Wanga
0.7g
0% DV
Vitamini B120.7g
Protini
12.6g
25% DV
Protini ya wanyama12.6g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 294.0mg | 53% | |
| Vitamini A | 160.0mcg | 18% | |
| Thiamini (B1) | 0.0mg | 3% | |
| Vitamini B12 | 1.1mcg | 46% | |
| Riboflavini (B2) | 0.5mg | 38% | |
| Niasini (B3) | 0.1mg | 1% | |
| Asidi ya Pantotheniki (B5) | 1.4mg | 28% | |
| Vitamini B6 | 0.2mg | 10% | |
| Biotini (B7) | 20.0mcg | 67% | |
| Folate (B9) | 47.0mcg | 12% | |
| Vitamini D | 2.0mcg | 10% | |
| Vitamini E | 1.1mg | 7% | |
| Vitamini K | 0.3mcg | 0% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 56.0mg | 6% | |
| Shaba | 70.0mcg | 8% | |
| Madini Chuma | 1.8mg | 10% | |
| Magnesiamu | 12.0mg | 3% | |
| Fosforasi | 198.0mg | 28% | |
| Potasiamu | 138.0mg | 3% | |
| Seleniamu | 30.7mcg | 56% | |
| Sodiamu | 142.0mg | 6% | |
| Zinki | 1.3mg | 12% |
Mapishi yenye mayai (66)
Avocado Eggs
220 kcal
Omeleti yenye bekoni, parachichi, jibini, nyanya, hash browns na chokoleti ya moto
980 kcal
Mayai na English Muffins, Chungwa na Juisi ya Chungwa
560 kcal
Spinach oat omelet with rye crispbread
340 kcal
Mayai ya kuchemsha nusu na uji wa shayiri pamoja na mkate usio na gluteni wenye siagi
470 kcal
Spinach mushroom omelet with cheddar and whole-grain toast
520 kcal
Two boiled eggs with nori and an orange
210 kcal
Hard-boiled eggs with orange and a small handful of almonds
290 kcal
Spinach and mushroom omelet with roasted beetroot and feta
430 kcal
Vegetable omelet with mushrooms, spinach, potatoes, and side salad
480 kcal
Omelet with mushrooms, spinach, tomatoes, and a side of boiled potatoes
480 kcal
Egg and mushroom brown rice lunch bowl with seaweed
530 kcal
Mushroom omelet with broccoli and side salad
430 kcal
Vegetable frittata with mushrooms, spinach, and feta plus baked sweet potato
470 kcal
Mushroom omelet with spinach, potatoes, and tomato salad
470 kcal
Spinach mushroom omelet with baked sweet potato and side salad
510 kcal
Mushroom omelet with spinach, side salad, and baked sweet potato
510 kcal
Mushroom omelet with asparagus, peas, and boiled potatoes
510 kcal
Mushroom and egg frittata with broccoli and side salad
480 kcal
Mushroom omelet with Swiss cheese, potatoes, and side salad
530 kcal
Mushroom omelet with asparagus, potatoes, and side salad
560 kcal
Mushroom and egg frittata with side arugula and orange salad
385 kcal
Mushroom egg rice bowl with edamame and bok choy
560 kcal
Vegetable omelet with mushrooms, spinach, potatoes, and iodized salt
470 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet
480 kcal
Mushroom and egg frittata with broccoli and side potatoes
495 kcal
Spinach egg feta potato lunch frittata with side salad
530 kcal
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
Wali wa Uyoga na Mayai wenye Lozi
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 ya Dengu na Mtindi na Lozi Zilizookaangwa
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
Bakuli la Mavuno lenye Kuku wa Kuchomwa, Samaki wa Salmon, Dengu na Mizizi Iliyooka
1250 kcal
Bakuli la Oti la Chumvi na Brokoli, Yai Laini na Mtindi
430 kcal
Pasta ya Mayai Laini
420 kcal
Egg and avocado whole-grain dinner toast with side salad
430 kcal
Sahani ya Kiamsha Kinywa Mchanganyiko yenye Salmoni ya Moshi, Mayai Laini, Pancake Ndogo na Donati ya Glaze ya Waridi
768 kcal
Sahani ya Brunch yenye Salmoni ya Kuvutwa, Mayai ya Kukorogwa Laini, Donati Ndogo na Pancake Ndogo
724 kcal
Sahani ya Kiamsha Kinywa ya Klasiki yenye Pancake, Mayai ya Kukaanga, Bacon na Sausage
1080 kcal
Mafini za mayai za kuokwa zenye bacon, cheddar na mboga za majani
310 kcal
Sahani ya Brunch Mchanganyiko
760 kcal
Kuku na Mayai
672 kcal
Sahani ya Brunch ya Kiamsha Kinywa
722 kcal
Saladi ya Mayai na Parachichi
397 kcal
Mayai ya kukoroga ya kawaida
216 kcal
Omeleti ya Kawaida
830 kcal