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nyanya

Nyanya ni tunda lenye kalori chache linalotumika kwenye saladi, michuzi na supu. Lina kalori 18 kwa 100g na hutoa vitamini C.

nyanya

Kuhusu

Nyanya ni matunda yenye majimaji na ladha ya utamu-kiasi na uchachu-kiasi, ambayo mara nyingi hutumiwa kama mboga katika upishi. Huliwa mbichi kwenye saladi na sandwichi, au hupikwa kuwa michuzi, supu, mchuzi mzito wa kitoweo na salsa.

Taarifa za Lishe

Kwa 100g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 18 kcal

1% DV

Jumla ya Mafuta 0.2g

0% DV

Thiamini (B1)0.1g

Jumla ya Wanga 3.9g

1% DV

Folate (B9)1.2g

Vitamini B122.6g

Protini 0.9g

2% DV

Protini ya mimea0.9g

Vitamini & Madini

Vitamini

Kirutubisho	Kiasi	DV%	Nusu-maisha
Kolini	6.7mg	1%
Vitamini A	42.0mcg	5%
Thiamini (B1)	0.0mg	3%
Riboflavini (B2)	0.0mg	1%
Niasini (B3)	0.6mg	4%
Asidi ya Pantotheniki (B5)	0.1mg	2%
Vitamini B6	0.1mg	5%
Folate (B9)	15.0mcg	4%
Vitamini C	13.7mg	15%
Vitamini E	0.5mg	4%
Vitamini K	7.9mcg	7%

Madini

Kirutubisho	Kiasi	DV%	Nusu-maisha
Kalsiamu	10.0mg	1%
Shaba	60.0mcg	7%
Madini Chuma	0.3mg	2%
Magnesiamu	11.0mg	3%
Fosforasi	24.0mg	3%
Potasiamu	237.0mg	5%
Sodiamu	5.0mg	0%
Zinki	0.2mg	2%

Mapishi yenye nyanya (100)

Omeleti yenye bekoni, parachichi, jibini, nyanya, hash browns na chokoleti ya moto

Omeleti yenye bekoni, parachichi, jibini, nyanya, hash browns na chokoleti ya moto

Chili ya Kuku

Beef and lentil stew with potatoes, tomatoes, and kale

Mussel and lentil tomato stew with parsley

Cod with chickpeas, tomato, and wilted Swiss chard

Chickpea and spinach tomato curry with baked potato

Turkey chili with kidney beans, tomatoes, bell peppers, and avocado

Lentil and spinach stew with tomatoes and tahini

Chicken lentil spinach soup with whole grain bread

Sardine and white bean tomato skillet with spinach

Turkey chili with kidney beans, tomatoes, and bell peppers

Omelet with mushrooms, spinach, tomatoes, and a side of boiled potatoes

Beef and bean chili with tomato and baked sweet potato

Greek-style cod dinner with potatoes, tomatoes, olives, and parsley

Bean chili with bell peppers, tomato, and baked potato

Mussels in tomato-garlic broth with whole grain toast

Grilled salmon and roasted potato kale salad

Salmon, quinoa, and spinach lunch bowl

Beef and bean chili with baked potato

Lentil beef vegetable soup with side salad

Turkey chili with kidney beans, tomatoes, peppers, and avocado

Turkey and white bean tomato skillet with Swiss chard

Cod with chickpea-tomato braise and steamed green beans

Beef and lentil chili with bell pepper

White bean, tomato, and kale skillet with roasted cod

Lentil and spinach tomato stew with baked chicken thigh

Shrimp, white bean, and tomato skillet

Sardine quinoa dinner bowl with kale

Mushroom omelet with spinach, potatoes, and tomato salad

Sardine and chickpea tomato salad with arugula

Lentil and chicken spinach soup with tomatoes

Oven-baked cod with white beans, tomatoes, and sautéed spinach

Turkey chili with kidney beans, tomatoes, bell pepper, and baked potato

Baked cod with white beans, tomato, and sautéed Swiss chard

Tuna white bean kale lunch salad

Cod with white beans, kale, and tomato

Chickpea, Potato, and Swiss Chard Tomato Skillet

Lentil and spinach tomato stew with baked sweet potato

Mushroom and egg frittata with broccoli and side salad

Beef and white bean skillet with tomatoes and kale

Lean beef and spinach lentil stew

Chickpea tuna pasta salad with tomatoes and arugula

Lentil and roasted vegetable lunch salad

Lentil chicken vegetable soup

Sardine white bean arugula salad

Lentil chicken spinach soup with tomatoes

Lentil chicken vegetable soup with whole grain bread

Chickpea kale tomato feta salad with pumpkin seeds

Tuna chickpea tomato salad with iodized salt

Turkey and white bean vegetable soup

Tuna white bean salad with potatoes and parsley

Sardine white bean tomato salad

Turkey and white bean vegetable soup with whole grain bread

Lentil chicken spinach soup

Lentil and spinach stew with tomatoes and mushrooms

Cod with herbed potatoes, sautéed spinach, and tomato salad

Tuna white bean tomato grain bowl

Beef and bean vegetable chili

Beef and white bean tomato stew

Cod, white bean, and tomato skillet

Cod, white bean, and tomato skillet with kale

Beef and white bean vegetable stew

Beef and white bean vegetable soup with potato

Roast beef and white bean vegetable soup

Salmon quinoa spinach lunch bowl

Sardine white bean grain bowl

Chickpea spinach tomato curry with brown rice

Beef bean vegetable chili with baked potato

Spinach egg feta potato lunch frittata with side salad

Chicken lentil vegetable soup with whole grain bread

Chickpea tomato stew with potatoes, zucchini, and parsley

Tomato white bean and spinach pasta with grilled shrimp

Shrimp and white bean tomato skillet with spinach

Turkey chili with kidney beans, tomatoes, and baked potato

Beef and lentil stew with carrots, tomatoes, and kale

Oven-baked cod with white beans, kale, and tomatoes

Turkey chili with kidney beans and tomato

Beef and bean chili with tomato, peppers and baked potato

Beef and white bean tomato stew with carrots and Swiss chard

White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds

Lentil and Spinach Stew with Fortified Nutritional Yeast

Lentil and spinach stew with baked potato

Lentil and vegetable curry with baked potato and plain Greek yogurt

Grilled chicken, white bean, and tomato skillet

Turkey and white bean tomato stew with kale

Bean, tomato, and vegetable chili with baked potato

Turkey chili with kidney beans, tomatoes, and avocado

Turkey and white bean chili with spinach

Chicken, lentil and spinach stew

Beef and white bean kale stew

Chicken lentil vegetable soup with side salad

Lentil and spinach curry with tomatoes

Chicken, white bean, and tomato skillet

Lentil curry with tofu and sautéed kale

Turkey and white bean spinach chili

White bean, tomato, and mushroom stew with fortified soy yogurt on the side

White bean and kale tomato stew with baked potato

Chickpea Tomato Kale Stew with Pumpkin Seeds

Black Bean Sweet Potato Chili

Chickpea, mushroom, and spinach curry with baked potato