oliba
Ang oliba ay maalat na prutas na may 115 calories bawat 100g. Nagbibigay ito ng sodium at gamit sa salad, tapenade, at mga putaheng Mediterranean.
Tungkol dito
Ang oliba ay maliliit at maalat-alat na prutas na may mayaman, malinamnam na lasa at matibay, mamantikang tekstura. Karaniwan itong kinakain nang buo, pinipiga para gawing olive oil, o ginagamit sa mga putaheng Mediterranean, salad, tapenade, at mga sarsa.
Nutrition Facts
Bawat 100g
% Daily Value batay sa 2000 kcal na diyeta
Calories
115 kcal
6% DV
Kabuuang Taba
10.7g
16% DV
Bitamina D1.4g
Bitamina K7.9g
Tiamina (B1)0.8g
Kabuuang Carbohydrate
6.3g
2% DV
Folate (B9)3.2g
Protina
0.8g
2% DV
Protina mula sa Halaman0.8g
Mga Bitamina at Mineral
Mga Bitamina
| Nutrient | Dami | DV% | Half-life |
|---|---|---|---|
| Choline | 10.3mg | 2% | |
| Bitamina A | 20.0mcg | 2% | |
| Tiamina (B1) | 0.0mg | 2% | |
| Riboflavin (B2) | 0.0mg | 1% | |
| Niacin (B3) | 0.2mg | 2% | |
| Pantothenic Acid (B5) | 0.0mg | 0% | |
| Bitamina B6 | 0.0mg | 2% | |
| Folate (B9) | 3.0mcg | 1% | |
| Bitamina E | 1.6mg | 11% | |
| Bitamina K | 1.4mcg | 1% |
Mga Mineral
| Nutrient | Dami | DV% | Half-life |
|---|---|---|---|
| Kaltsyum | 88.0mg | 9% | |
| Tanso | 251.0mcg | 28% | |
| Bakal | 3.3mg | 18% | |
| Magnesiyo | 4.0mg | 1% | |
| Posporus | 3.0mg | 0% | |
| Potasyo | 8.0mg | 0% | |
| Selenium | 0.9mcg | 2% | |
| Sodyum | 735.0mg | 32% | |
| Sink | 0.2mg | 2% |
Mga recipe na may oliba (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
Hiwa ng cheese pizza na may tomato sauce at herbs
360 kcal
Scrambled egg na may spinach at kinudkod na matigas na keso
255 kcal
Spaghetti squash na may spinach at kinudkod na keso
165 kcal
Avocado toast
220 kcal
Inihaw na hiwa ng kamote na may mantika at asin-dagat
205 kcal
Creamy chicken pasta na may spinach at kabute
860 kcal
Nilagang manok na may patatas, karot, sibuyas, berdeng olibo, garbanzos at puting kanin
575 kcal
Oatmeal na may asukal at kanela, kasama ang pritong puti ng itlog na may itim na paminta
431 kcal
Spinach and chickpea rice bowl with red bell pepper
520 kcal
Smoked salmon crostini na may cream cheese, pipino, lemon, sprouts, roe, at arugula
1045 kcal
Toast na may keso, kabute at kamatis
402 kcal
Mga toasted bread bite na binalot sa prosciutto
190 kcal
Spinach lentil salad with red bell pepper and pumpkin seeds
430 kcal
Creamy carbonara-style pasta na may bacon at pula ng itlog
865 kcal
Inihaw na pork skewer na may makakapal na fries at flatbread
1024 kcal
Inihurnong fish fillet na may pinakuluang patatas, salad na pipino at kamatis, sour cream, at lemon
500 kcal
Creamy salmon mushroom skillet
930 kcal
Pritong itlog na may bacon, pipino, at cherry tomato
311 kcal
Pritong itlog na may bacon, pipino, at cherry tomato
332 kcal
Butter tagliatelle na may berdeng gisantes
470 kcal
Puting kanin na may herb chicken, baby potato, cauliflower, at kidney bean
650 kcal
Hiwa ng cheese pizza
445 kcal
Fusilli pasta na may beef ragù, ricotta, parmesan, breadcrumb, perehil, at itim na paminta
690 kcal
Hiwa ng cheese pizza na may Caesar salad
1015 kcal
Inihaw na dibdib ng manok na may inihaw na green beans, Brussels sprouts, at kamote
455 kcal
Tinimplahang salmon na may bakwit at cauliflower
332 kcal
Lutong piraso ng dibdib ng manok
297 kcal
Scrambled egg na istilong menemen na may kamatis at berdeng sili
328 kcal
Hiniwang inihaw na dibdib ng manok
360 kcal
Puting isda na may inihaw na patatas, cherry tomato, at lemon
230 kcal
Pasta salad na may manok, spinach, cherry tomato, at pulang bell pepper
365 kcal
Inihaw na manok na may herbs at creamy pasta
640 kcal
Za'atar flatbread na may olive oil
335 kcal
Seared na beef steak na may mais at baby potato
735 kcal
Tiniklop na flatbread pizza na may pepperoni at mozzarella
500 kcal
Inihaw na salmon na may oven fries, ginisang kabute, at mixed leaf salad
792 kcal
Pizza na may cauliflower at bacon
1320 kcal
Beef steak na may inihaw na patatas at creamy broccoli
690 kcal
Penne pasta na may tomato cream sauce at blackened chicken
890 kcal
Hiniwang beef steak na may green bean, avocado, at salad na letsugas
635 kcal
Personal na pepperoni pizza
650 kcal
Mga hiwa ng puff pastry na may keso, barbecue sauce, inihaw na potato wedges, at mixed leaf salad
1185 kcal
Tinimplahang inihaw na dibdib ng manok na may inihurnong kamote at herb mayonnaise
1025 kcal
Berdeng salad na may kamatis at oil-based dressing
95 kcal
Side salad na may green leaf lettuce, pulang bell pepper, at tinapay na tostado
150 kcal
Buong itlog ng manok
224 kcal
Ginisang giniling na baka at itlog na may perehil, toast, hiwa ng orange, at yogurt
744 kcal
Inihaw na manok na may inihaw na green beans, Brussels sprouts, at kamote
470 kcal
Braisadong hita ng manok na may balat sa sarsa ng pulang alak at kabute
515 kcal
Charcuterie board na may berdeng olibo, semi-hard na keso, chorizo, at salami
1265 kcal
Neapolitan-style pepperoni pizza
1035 kcal
Inihaw na dibdib ng manok na may cauliflower at talong
445 kcal
Chicken spinach lentil power bowl
465 kcal
Inihaw na dibdib ng manok na may cauliflower at talong
470 kcal
Nilagang baka sa sarsa ng sibuyas at pulang alak
690 kcal
Lentil salad with roasted red pepper, kale, pumpkin seeds, and feta
430 kcal
Spinach oat omelet with rye crispbread
340 kcal
Inihaw na patatas na may diced ham
430 kcal
Pasta salad bowl na may chickpea, mani, tortilla chip, carrot, feta, at crouton
690 kcal
Nilagang baka sa sarsa ng pulang alak at sibuyas
640 kcal
Toast na may itlog sa gitna at pampalasa
430 kcal
Hiniwang steak sa ibabaw ng fettuccine Alfredo
930 kcal
Hiniwang steak sa ibabaw ng fettuccine Alfredo
760 kcal
Tinadtad na salad ng gulay at herbs
95 kcal
Inihaw na dibdib ng manok na may basmati rice
430 kcal
Hiniwang beef steak na may potato wedges, inihaw na repolyo, inihaw na leek, creamy sauce, at malunggay
1095 kcal
Hiniwang roast beef na may potato wedge, sinunog na repolyo, inihaw na leek, cottage cheese, aioli, at creamy pepper sauce
635 kcal
Inihaw na hita ng manok na may karot, sibuyas, kintsay, lemon, at katas ng kawali
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