jodari
Jodari ni samaki asiye na mafuta mengi mwenye kalori 132 kwa 100g na protini nyingi, pamoja na fosforasi kwa saladi na milo ya kila siku.
Kuhusu
Jodari ni samaki asiye na mafuta mengi, mwenye ladha nyepesi na umbile thabiti. Huliwa mara nyingi akiwa mbichi, wa kopo, wa kuchomwa au kukaangwa kwa haraka. Hutumika sana kwenye saladi, sandwichi, sushi na vyakula vya pasta.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
132 kcal
7% DV
Jumla ya Mafuta
1.0g
2% DV
Vitamini D0.3g
Vitamini K0.2g
Thiamini (B1)0.3g
Jumla ya Wanga
0.0g
0% DV
Protini
28.3g
57% DV
Protini ya wanyama28.3g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 65.0mg | 12% | |
| Vitamini A | 20.0mcg | 2% | |
| Thiamini (B1) | 0.1mg | 8% | |
| Vitamini B12 | 2.5mcg | 104% | |
| Riboflavini (B2) | 0.1mg | 8% | |
| Niasini (B3) | 18.0mg | 113% | |
| Asidi ya Pantotheniki (B5) | 0.2mg | 4% | |
| Vitamini B6 | 0.9mg | 53% | |
| Folate (B9) | 2.0mcg | 1% | |
| Vitamini D | 1.7mcg | 9% | |
| Vitamini E | 0.2mg | 1% | |
| Vitamini K | 0.1mcg | 0% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 8.0mg | 1% | |
| Shaba | 90.0mcg | 10% | |
| Madini Chuma | 1.0mg | 6% | |
| Magnesiamu | 50.0mg | 12% | |
| Fosforasi | 254.0mg | 36% | |
| Potasiamu | 252.0mg | 5% | |
| Seleniamu | 80.0mcg | 145% | |
| Sodiamu | 37.0mg | 2% | |
| Zinki | 0.8mg | 7% |
Mapishi yenye jodari (36)
Wrap ya tortilla iliyokunjwa na tuna, cheddar, mayonesi, nyanya, mboga za majani na pickles
560 kcal
Tuna white bean kale lunch salad
430 kcal
Baked potato with cottage cheese, tuna, and broccoli
470 kcal
Baked potato with cottage cheese, tuna, and side salad
470 kcal
Tuna chickpea salad wrap
510 kcal
Chickpea tuna pasta salad with tomatoes and arugula
575 kcal
Greek yogurt tuna potato lunch plate with dill, spinach, and iodized salt
510 kcal
Tuna white bean cucumber tomato salad
430 kcal
Baked potato with tuna yogurt herb topping and side salad
430 kcal
Saladi ya tango na tuna na kitunguu chekundu
215 kcal
Tuna chickpea tomato salad with iodized salt
430 kcal
Greek yogurt tuna potato lunch plate
470 kcal
Greek yogurt tuna chickpea lunch bowl
445 kcal
Tuna white bean salad with potatoes and parsley
510 kcal
Chickpea tuna salad wrap
470 kcal
Chickpea tuna tomato whole-grain lunch wrap
460 kcal
Tuna white bean tomato grain bowl
495 kcal
Baked potato with cottage cheese, tuna, and tomato spinach salad
495 kcal
Tuna white bean kale lunch plate
510 kcal
Baked potato with cottage cheese, tuna, and side tomato salad
560 kcal
Baked potato black bean tuna lunch plate
510 kcal
Tuna and white bean salad with parsley, olive oil, and potatoes
590 kcal
Tuna and white bean salad with tomatoes and parsley
410 kcal
Tuna and white bean salad with tomatoes and olive oil
460 kcal
Saladi ya Niçoise yenye mafuta ya zeituni zaidi
620 kcal
Sahani ya Nigiri Sushi Mchanganyiko
520 kcal
Tuna and white bean salad with parsley and whole-grain crackers
510 kcal
Tuna and white bean salad with cherry tomatoes, arugula, and olive oil
540 kcal
Tuna and chickpea salad sandwich on whole grain bread
560 kcal
Tuna and white bean salad with arugula, tomatoes, and olive oil
480 kcal
Tuna and white bean salad wrap with mixed greens
540 kcal
Tuna and white bean salad wrap
540 kcal
Tuna and chickpea whole-grain wrap with lettuce and cucumber
510 kcal
Vipande vya Sushi Vilivyokatwa kwa Mkono na Tuna ya Kusaga, Uni na Kitunguu Majani
290 kcal
Sahani ya Sushi Mchanganyiko yenye Tamago
430 kcal
Saladi ya Tuna na Embe na Parachichi yenye Mtindi wa Kigiriki na Kitunguu Saumu
520 kcal