lettusi ya romaine
Lettusi ya romaine ni mboga ya majani yenye ukrimu, ina kalori 17 kwa 100g na vitamini A, hivyo ni msingi mwepesi wa saladi.
Kuhusu
Lettusi ya romaine ni mboga ya majani yenye ukrimu na utamu wa kiasi, ikiwa na ladha ya kuburudisha yenye ukakasi mdogo. Hutumiwa sana kwenye saladi, wrapu na sandwichi, na pia hufaa kama pambo la chakula lenye ukrimu.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
17 kcal
1% DV
Jumla ya Mafuta
0.3g
0% DV
Thiamini (B1)0.1g
Jumla ya Wanga
3.3g
1% DV
Folate (B9)2.1g
Vitamini B121.2g
Protini
1.2g
2% DV
Protini ya mimea1.2g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 9.9mg | 2% | |
| Vitamini A | 436.0mcg | 48% | |
| Thiamini (B1) | 0.1mg | 6% | |
| Riboflavini (B2) | 0.1mg | 5% | |
| Niasini (B3) | 0.3mg | 2% | |
| Asidi ya Pantotheniki (B5) | 0.1mg | 3% | |
| Vitamini B6 | 0.1mg | 5% | |
| Folate (B9) | 136.0mcg | 34% | |
| Vitamini C | 4.0mg | 4% | |
| Vitamini E | 0.1mg | 1% | |
| Vitamini K | 102.5mcg | 85% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 33.0mg | 3% | |
| Shaba | 29.0mcg | 3% | |
| Madini Chuma | 1.2mg | 7% | |
| Magnesiamu | 14.0mg | 3% | |
| Fosforasi | 30.0mg | 4% | |
| Potasiamu | 247.0mg | 5% | |
| Seleniamu | 0.4mcg | 1% | |
| Sodiamu | 8.0mg | 0% | |
| Zinki | 0.2mg | 2% |
Mapishi yenye lettusi ya romaine (17)
Saladi ya Kaisari ya kuku wa kuchoma
455 kcal
Kipande cha pizza ya jibini na saladi ya Caesar
1015 kcal
Saladi ya Kuku ya mtindo wa Caesar yenye romaine, croutons, parmesan na nyanya cherry
395 kcal
Saladi ya kijani na nyanya na mchuzi wa mafuta
95 kcal
Saladi ya mboga na mimea iliyokatwakatwa
95 kcal
Turkey avocado whole-grain wrap with side kiwi
510 kcal
Chickpea tuna salad wrap
470 kcal
Turkey avocado whole-grain wrap with red pepper and hummus
560 kcal
Turkey avocado chickpea lunch wrap
590 kcal
Turkey and white bean vegetable wrap
470 kcal
Chicken, black bean, and avocado salad
510 kcal
Turkey avocado whole-grain wrap with bell peppers
430 kcal
Turkey avocado black bean wrap
510 kcal
Chicken avocado wrap with leafy greens and yogurt sauce
510 kcal
Saladi ya mboga na yai la kuchemshwa kidogo, moyo wa mtende, tango, nyanya na zeituni
255 kcal
Turkey and hummus whole-grain wrap with lettuce and tomato
480 kcal
Bakuli la saladi ya kuku wa kuchomwa na parachichi, feta, mchuzi wa mtindi, krutoni na mbegu za maboga
610 kcal