humus
Humus ni dipu ya njegere yenye kalori 166 kwa 100g na folate (B9), kirutubisho muhimu kwa ukuaji wa seli.
Kuhusu
Humus ni dipu au pakazi laini yenye ladha ya chumvi inayotengenezwa hasa kwa njegere, tahini, maji ya limau na kitunguu saumu. Ina umbile la krimu na ladha ya kokwa pamoja na ukakasi wa limau, na hutumiwa mara nyingi pamoja na pita, mboga, sandwichi na bakuli za nafaka.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
166 kcal
8% DV
Jumla ya Mafuta
9.6g
15% DV
Vitamini D1.4g
Vitamini K3.8g
Thiamini (B1)3.7g
Jumla ya Wanga
14.3g
5% DV
Folate (B9)6.0g
Vitamini B120.3g
Biotini (B7)8.0g
Protini
7.9g
16% DV
Protini ya mimea7.9g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 27.0mg | 5% | |
| Vitamini A | 1.0mcg | 0% | |
| Thiamini (B1) | 0.2mg | 17% | |
| Riboflavini (B2) | 0.1mg | 8% | |
| Niasini (B3) | 0.8mg | 5% | |
| Asidi ya Pantotheniki (B5) | 0.5mg | 10% | |
| Vitamini B6 | 0.1mg | 6% | |
| Folate (B9) | 83.0mcg | 21% | |
| Vitamini C | 0.6mg | 1% | |
| Vitamini E | 1.2mg | 8% | |
| Vitamini K | 4.0mcg | 3% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 38.0mg | 4% | |
| Shaba | 0.4mcg | 0% | |
| Madini Chuma | 2.4mg | 13% | |
| Magnesiamu | 29.0mg | 7% | |
| Fosforasi | 176.0mg | 25% | |
| Potasiamu | 228.0mg | 5% | |
| Seleniamu | 2.7mcg | 5% | |
| Sodiamu | 379.0mg | 16% | |
| Zinki | 1.3mg | 12% |
Mapishi yenye humus (19)
Turkey and avocado whole-grain wrap with hummus, spinach, and sliced bell peppers
510 kcal
Bakuli la quinoa lenye viazi vitamu vya kuoka, parachichi, edamame, kabichi nyekundu, pilipili hoho nyekundu, hummus na limau
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 ya Mezze na Mkate Mweupe wa Moto
520 kcal
Bakuli la saladi ya hummus ya njegere na parachichi, mboga mbichi na mbegu
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