viazi
Viazi ni mboga ya mizizi yenye wanga, na kalori 77 kwa 100g pamoja na potasiamu. Vitumie kwa kuponda, kuoka, au kutengeneza chipsi.
Kuhusu
Viazi ni mboga ya mizizi yenye wanga, yenye ladha nyepesi ya udongo na umbile laini au la krimu inapopikwa. Mara nyingi huokwa, huchemshwa, hupondwa, huokwa kwa kukaangwa kidogo, au hukaangwa kabisa, na hutumika kama kiambatanisho cha kawaida pembeni ya mlo au kama kiungo katika supu, michuzi mizito, na saladi.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
77 kcal
4% DV
Jumla ya Mafuta
0.1g
0% DV
Jumla ya Wanga
17.5g
6% DV
Folate (B9)2.1g
Vitamini B120.8g
Biotini (B7)15.0g
Protini
2.0g
4% DV
Protini ya mimea2.0g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 12.1mg | 2% | |
| Thiamini (B1) | 0.1mg | 7% | |
| Riboflavini (B2) | 0.0mg | 2% | |
| Niasini (B3) | 1.1mg | 7% | |
| Asidi ya Pantotheniki (B5) | 0.3mg | 6% | |
| Vitamini B6 | 0.3mg | 18% | |
| Folate (B9) | 15.0mcg | 4% | |
| Vitamini C | 19.7mg | 22% | |
| Vitamini E | 0.0mg | 0% | |
| Vitamini K | 2.0mcg | 2% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 12.0mg | 1% | |
| Shaba | 167.0mcg | 19% | |
| Madini Chuma | 0.8mg | 5% | |
| Magnesiamu | 23.0mg | 5% | |
| Fosforasi | 57.0mg | 8% | |
| Potasiamu | 425.0mg | 9% | |
| Seleniamu | 0.4mcg | 1% | |
| Sodiamu | 6.0mg | 0% | |
| Zinki | 0.3mg | 3% |
Mapishi yenye viazi (90)
Samaki wa salmoni na viazi
430 kcal
Viazi vilivyopondwa na karoti na Falukorv
520 kcal
Beef and lentil stew with potatoes, tomatoes, and kale
540 kcal
Salmon, potato, and spinach plate
690 kcal
Sardines with roasted broccoli, white beans, and baby potatoes
560 kcal
Sardine, potato, and broccoli plate with olive oil and lemon
485 kcal
Beef and lentil stew with carrots, spinach, and potatoes
610 kcal
Sardine and potato lunch plate with arugula, tomato, and lemon
470 kcal
Chickpea kale roasted potato lunch salad
460 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
Greek-style cod dinner with potatoes, tomatoes, olives, and parsley
470 kcal
Shrimp and potato skillet with kale and iodized salt
445 kcal
Grilled salmon and roasted potato kale salad
610 kcal
Chicken, lentil, and kale dinner bowl with roasted potatoes
680 kcal
Oven-baked cod with potatoes, peas, and parsley
480 kcal
Cod chowder with milk, potatoes, and herbs
390 kcal
Baked salmon with roasted potatoes and sautéed spinach
540 kcal
Mushroom omelet with spinach, potatoes, and tomato salad
470 kcal
Chickpea, Potato, and Swiss Chard Tomato Skillet
470 kcal
Chicken, white bean, and kale skillet with potatoes
610 kcal
Mushroom omelet with asparagus, peas, and boiled potatoes
510 kcal
Mushroom omelet with Swiss cheese, potatoes, and side salad
530 kcal
Mushroom omelet with asparagus, potatoes, and side salad
560 kcal
Baked cod with roasted potato and kale
460 kcal
Greek yogurt potato and sardine lunch plate
510 kcal
Baked cod potato kale plate
430 kcal
Greek yogurt tuna potato lunch plate
470 kcal
Cod potato seaweed lunch bowl
430 kcal
Tuna white bean salad with potatoes and parsley
510 kcal
Vegetable omelet with mushrooms, spinach, potatoes, and iodized salt
470 kcal
Cod with herbed potatoes, sautéed spinach, and tomato salad
470 kcal
Baked cod with potato, asparagus, and yogurt-dill sauce
430 kcal
Mushroom and egg frittata with broccoli and side potatoes
495 kcal
Chicken lentil kale soup with potatoes
540 kcal
Mchuzi wa Kuku wa Kimoroko na Viazi, Mizeituni ya Kijani na Ndimu
620 kcal
Lentil and chicken stew with carrots, kale, and potatoes
710 kcal
Sardine potato kale lunch plate
495 kcal
Sardine potato arugula lunch plate
455 kcal
Sardine and potato arugula lunch plate
510 kcal
Baked cod potato and kale plate
470 kcal
Sardine and potato lunch plate with arugula, tomato, and yogurt-dill sauce
520 kcal
Spinach egg feta potato lunch frittata with side salad
530 kcal
Chickpea tomato stew with potatoes, zucchini, and parsley
470 kcal
Cod with sautéed spinach, white beans, and iodized-seasoned potatoes
560 kcal
Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes
520 kcal
Mushroom omelet with broccoli and roasted potatoes
480 kcal
Edamame, roasted potato, and seaweed dinner salad
430 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Souvlaki na Viazi na Mchuzi wa Béarnaise
720 kcal
Baked salmon with roasted potatoes and broccoli
620 kcal
Tuna and white bean salad with parsley, olive oil, and potatoes
590 kcal
Biff Rydberg
780 kcal
Saladi ya Niçoise yenye mafuta ya zeituni zaidi
620 kcal
Bakuli la Mavuno lenye Kuku wa Kuchomwa, Samaki wa Salmon, Dengu na Mizizi Iliyooka
1250 kcal
Gratini ya Kuku yenye Jibini, Viazi Vitamu na Viazi
980 kcal
Skillet ya nyama ya ng'ombe na viazi vyenye kingo za ukoko
620 kcal
Kuku wa Tandoori na Aloo Gobi
560 kcal
Sardine and white bean salad with roasted potatoes
680 kcal
Köfte za Kiswidi na Purei ya Viazi ya Siagi, Jamu ya Lingonberry na Mchuzi wa Nyama
760 kcal
Viazi vya kukaanga na mipira ya nyama ya ng'ombe iliyokaangwa na ketchup
860 kcal
Viazi vya kukaanga na mipira ya nyama ya ng'ombe na nguruwe
760 kcal
Kuku wa kusaga na wali, brokoli na viazi vya kuoka
760 kcal
Viazi vya kukaanga na mipira ya nyama ya kukaanga
760 kcal
Mipira ya nyama na viazi vya kukaanga na ketchup
760 kcal
Viazi vya kukaanga na mipira ya nyama
760 kcal
Sahani ya mipira ya nyama na viazi vya kukaanga
820 kcal
Mipira ya nyama na viazi vya kukaanga na ketchup
920 kcal
Viazi vya kukaanga na mipira ya nyama na ketchup
920 kcal
Mipira ya nyama na viazi vya kukaanga na ketchup
860 kcal
Mipira ya nyama na viazi vya kukaanga na ketchup
760 kcal
Viazi vya kukaanga na mipira ya nyama na ketchup
980 kcal
Patties za Nyama ya Ng'ombe na Viazi
890 kcal
Viazi vya kukaanga
515 kcal
Viazi vya Kuchoma
530 kcal
Viazi vya paprika vilivyooka oveni
530 kcal
Steki na viazi vilivyopondwa na chimichurri
760 kcal
Steki na viazi vilivyopondwa na mchuzi wa divai nyekundu
760 kcal
Steki na viazi vilivyopondwa na mchuzi wa sufuria wa divai nyekundu
760 kcal
Viazi vya kukaanga
365 kcal
Viazi vya Kuchoma
365 kcal
Viazi vya kukaanga vyenye chumvi
365 kcal
Mchuzi wa nyama ya ng'ombe na viazi
430 kcal
Hash rahisi ya viazi na mboga
255 kcal
Viazi na Karoti za Kuokwa
305 kcal
Supu ya Viazi na Mboga
305 kcal
Viazi vya kukaanga
365 kcal
Cheeseburger ya Chicken Nugget na Fries
980 kcal
Wrap ya Pita ya Kuku na Viazi
980 kcal
Kuku wa kusaga na wali, brokoli na viazi vya kuoka
760 kcal