zeituni
Zeituni zina kalori 115 kwa 100g na hutoa sodiamu pamoja na mafuta yenye afya kwa vitafunio, saladi na tapenade.
Kuhusu
Zeituni ni matunda madogo yenye ladha ya chumvi na ukolezi wa kitamu, pamoja na umbile gumu lenye mafuta. Mara nyingi huliwa zikiwa nzima, hukamuliwa kutengeneza mafuta ya zeituni, au hutumiwa katika vyakula vya Mediterania, saladi, tapenade na michuzi.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
115 kcal
6% DV
Jumla ya Mafuta
10.7g
16% DV
Vitamini D1.4g
Vitamini K7.9g
Thiamini (B1)0.8g
Jumla ya Wanga
6.3g
2% DV
Folate (B9)3.2g
Protini
0.8g
2% DV
Protini ya mimea0.8g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 10.3mg | 2% | |
| Vitamini A | 20.0mcg | 2% | |
| Thiamini (B1) | 0.0mg | 2% | |
| Riboflavini (B2) | 0.0mg | 1% | |
| Niasini (B3) | 0.2mg | 2% | |
| Asidi ya Pantotheniki (B5) | 0.0mg | 0% | |
| Vitamini B6 | 0.0mg | 2% | |
| Folate (B9) | 3.0mcg | 1% | |
| Vitamini E | 1.6mg | 11% | |
| Vitamini K | 1.4mcg | 1% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 88.0mg | 9% | |
| Shaba | 251.0mcg | 28% | |
| Madini Chuma | 3.3mg | 18% | |
| Magnesiamu | 4.0mg | 1% | |
| Fosforasi | 3.0mg | 0% | |
| Potasiamu | 8.0mg | 0% | |
| Seleniamu | 0.9mcg | 2% | |
| Sodiamu | 735.0mg | 32% | |
| Zinki | 0.2mg | 2% |
Mapishi yenye zeituni (100)
Open-Faced Rye Crispbread with Beet Hummus, Cucumber, and Cherry Tomato
255 kcal
Citrus-Roasted Pork Shoulder with Yellow Pepper, Carrot, and Mushroom
1910 kcal
Roast Pork Shoulder with Golden Pepper, Potato, Mushroom, and Lemon
1840 kcal
Pan-Seared Beef Steak with Charred Summer Vegetables and Lemon
690 kcal
Cherry Tomato and Feta Salad with Basil and Olive Oil
178 kcal
kipande cha pizza ya jibini chenye mchuzi wa nyanya na viungo vya mimea
360 kcal
Mayai ya kukoroga na spinachi na jibini gumu lililokunwa
255 kcal
Boga la spaghetti lenye mchicha na jibini lililokunwa
165 kcal
Toast ya parachichi
220 kcal
Vipande vya viazi vitamu vya kuokwa na mafuta na chumvi ya flakes
205 kcal
Pasta ya kuku ya krimu na spinachi na uyoga
860 kcal
Mchuzi wa kuku na viazi, karoti, kitunguu, zeituni za kijani, njegere na wali mweupe
575 kcal
Uji wa shayiri wenye sukari na mdalasini pamoja na ute wa mayai meupe wa kukaanga wenye pilipili nyeusi
431 kcal
Spinach and chickpea rice bowl with red bell pepper
520 kcal
Crostini za salmoni wa kuvutwa na jibini la krimu
1045 kcal
Toast ya jibini, uyoga na nyanya
402 kcal
Vipande vya mkate wa baguette vilivyooka na kufungwa kwa prosciutto
190 kcal
Spinach lentil salad with red bell pepper and pumpkin seeds
430 kcal
Pasta ya carbonara yenye krimu na bekoni pamoja na kiini cha yai
865 kcal
Mishikaki ya nguruwe ya kuchoma na viazi vya kukaanga vikubwa na mkate bapa
1024 kcal
Samaki wa kuokwa na viazi vya kuchemsha, saladi ya tango na nyanya, sour cream na limau
500 kcal
Salmon ya krimu na uyoga kwenye kikaango
930 kcal
Yai la kukaanga na bekoni, tango na nyanya cherry
311 kcal
Yai la kukaanga na bekoni, tango na nyanya cherry
332 kcal
Tagliatelle ya siagi na njegere za kijani
470 kcal
Wali mweupe na kuku wa viungo, viazi vidogo, koliflawa na maharagwe mekundu
650 kcal
Kipande cha pizza ya jibini
445 kcal
Pasta ya fusilli na ragù ya nyama ya ng’ombe, ricotta, parmesan, makombo ya mkate, parsley na pilipili nyeusi
690 kcal
Kipande cha pizza ya jibini na saladi ya Caesar
1015 kcal
Kifua cha kuku cha kuchoma na maharagwe mabichi, Brussels sprout na viazi vitamu vya kuoka
455 kcal
Samaki wa salmon uliotiwa viungo na buckwheat pamoja na cauliflower
332 kcal
Vipande vya matiti ya kuku vilivyopikwa
297 kcal
Mayai ya kukoroga ya mtindo wa Menemen na nyanya na pilipili hoho ya kijani
328 kcal
Vipande vya kifua cha kuku wa kuchoma
360 kcal
Samaki mweupe na viazi vya kuoka, nyanya cherry na limau
230 kcal
Saladi ya pasta na kuku, spinachi, nyanya za cherry na pilipili hoho nyekundu
365 kcal
Kuku wa kuchoma wa mitishamba na pasta ya krimu
640 kcal
Mkate bapa wa za'atar na mafuta ya zeituni
335 kcal
Steki ya ng'ombe iliyokaangwa na mahindi na viazi vidogo
735 kcal
Pizza ya flatbread iliyokunjwa na pepperoni na mozzarella
500 kcal
Samaki wa salmon wa kuchoma na viazi vya oveni, uyoga wa kukaangwa na saladi ya majani mchanganyiko
792 kcal
Pizza ya cauliflower na bacon
1320 kcal
Steki ya nyama ya ng'ombe na viazi vya kuchoma na brokoli ya krimu
690 kcal
Pasta ya penne na mchuzi wa nyanya na krimu pamoja na kuku aliyekaangwa kwa viungo vikali
890 kcal
Steki ya nyama ya ng'ombe iliyokatwa na saladi ya maharagwe mabichi, parachichi na lettuce
635 kcal
Pizza ndogo ya pepperoni
650 kcal
Vipande vya puff pastry na jibini pamoja na mchuzi wa barbecue, viazi vya oveni na saladi ya majani mchanganyiko
1185 kcal
Kifua cha kuku kilichochomwa na viazi vitamu vya kuoka na mayonesi ya mimea
1025 kcal
Saladi ya kijani na nyanya na mchuzi wa mafuta
95 kcal
Saladi ya kando ya lettuce ya majani ya kijani na pilipili hoho nyekundu pamoja na mkate wa kukaangwa
150 kcal
Yai zima la kuku
224 kcal
Mayai ya kukoroga na nyama ya kusaga, parsley, toast, vipande vya chungwa na mtindi
744 kcal
Kuku wa kuchoma na maharagwe mabichi ya kuoka, Brussels sprouts na viazi vitamu
470 kcal
Paja la kuku lenye ngozi lililokaangwa taratibu kwenye mchuzi wa divai nyekundu na uyoga
515 kcal
Ubao wa charcuterie wenye zeituni za kijani, jibini gumu kiasi, chorizo na salami
1265 kcal
Pizza ya pepperoni ya mtindo wa Neapolitan
1035 kcal
Kifua cha kuku cha kuchoma na cauliflower na bilinganya
445 kcal
Chicken spinach lentil power bowl
465 kcal
Kifua cha kuku cha kuchoma na koliflawa na bilinganya
470 kcal
Nyama ya ng'ombe ya kubanika kwenye mchuzi wa kitunguu na divai nyekundu
690 kcal
Lentil salad with roasted red pepper, kale, pumpkin seeds, and feta
430 kcal
Spinach oat omelet with rye crispbread
340 kcal
Viazi vya kuoka na hamu iliyokatwa vipande vidogo
430 kcal
Bakuli la saladi ya pasta lenye njegere, karanga, chipsi za tortilla, karoti, feta na crouton
690 kcal
Nyama ya ng'ombe ya kuiva taratibu kwenye mchuzi wa divai nyekundu na kitunguu
640 kcal
Toast ya yai katikati yenye viungo
430 kcal
Steki iliyokatwa juu ya fettuccine Alfredo
930 kcal
Steki iliyokatwa juu ya fettuccine Alfredo
760 kcal
Saladi ya mboga na mimea iliyokatwakatwa
95 kcal
Kifua cha kuku cha kuchoma na wali wa basmati
430 kcal
Steki ya ng'ombe iliyokatwa na vipande vya viazi, kabichi ya kuchoma, liki ya kuchoma, mchuzi wa krimu na horseradish
1095 kcal
Roast beef iliyokatwa na kipande cha viazi, kabichi iliyochomwa, liki ya kuchoma, jibini la cottage, aioli na mchuzi wa pilipili wa krimu
635 kcal
Mapaja ya kuku ya kuoka na karoti, kitunguu, seleri, limau na mchuzi wa sufuria
1220 kcal
Spinach lentil quinoa bowl with roasted red pepper and avocado
540 kcal
Beef and lentil stew with potatoes, tomatoes, and kale
540 kcal
Salmon quinoa bowl with spinach, roasted red pepper, avocado, and pumpkin seeds
690 kcal
Spinach mushroom omelet with cheddar and whole-grain toast
520 kcal
Mussel and lentil tomato stew with parsley
480 kcal
Baked salmon with quinoa, roasted mushrooms, and broccoli
610 kcal
Mussels with tomato, garlic, white beans, and parsley over whole-grain toast
520 kcal
Salmon with quinoa, broccoli, and mushrooms
690 kcal
Baked potato bowl with black beans, spinach, and Greek yogurt
610 kcal
Baked salmon bowl with potato, broccoli, and white beans
690 kcal
Beef and lentil rice bowl with broccoli
760 kcal
Salmon, potato, and spinach plate
690 kcal
Sardine quinoa salad with spinach, broccoli, lemon, and olive oil
515 kcal
Broccoli quinoa bowl with edamame, tahini, and lemon
510 kcal
Sardines with roasted broccoli, white beans, and baby potatoes
560 kcal
Sardine, potato, and broccoli plate with olive oil and lemon
485 kcal
Salmon and white bean salad with spinach and red bell pepper
520 kcal
Cod with chickpeas, tomato, and wilted Swiss chard
470 kcal
Lentil quinoa dinner bowl with roasted sweet potato, kale, and tahini
510 kcal
Shrimp quinoa dinner bowl with broccoli and red bell pepper
495 kcal
Roast chicken dinner with baked potato, broccoli, and red bell pepper
495 kcal
Spinach and mushroom omelet with roasted beetroot and feta
430 kcal
Roast chicken dinner with white beans, sautéed kale, and baked potato
620 kcal
Chicken, Potato, and Red Pepper Sheet Pan Dinner with Yogurt Herb Sauce
560 kcal
Sardine quinoa dinner bowl with kale and lemon
495 kcal
Greek yogurt chicken bowl with sweet potato and broccoli
515 kcal
Lentil and spinach stew with tomatoes and tahini
460 kcal