橄榄
橄榄是小巧咸香的果实，每100克含115卡路里，富含钠，并提供维生素A和健康脂肪，适合做零食、沙拉和橄榄酱。
关于
橄榄是小巧、带咸香风味的果实，味道浓郁鲜美，质地紧实且带油润感。人们常整颗食用，也会压榨成橄榄油，或用于地中海菜肴、沙拉、橄榄酱和各类酱汁中。
营养成分表
每 100 克
% 每日参考值基于 2000 千卡饮食
卡路里
115 kcal
6% DV
总脂肪
10.7g
16% DV
维生素D1.4g
维生素K7.9g
维生素B10.8g
总碳水化合物
6.3g
2% DV
叶酸3.2g
蛋白质
0.8g
2% DV
植物蛋白0.8g
维生素和矿物质
维生素
| 营养素 | 含量 | DV% | 半衰期 |
|---|---|---|---|
| 胆碱 | 10.3mg | 2% | |
| 维生素A | 20.0mcg | 2% | |
| 维生素B1 | 0.0mg | 2% | |
| 维生素B2 | 0.0mg | 1% | |
| 烟酸 | 0.2mg | 2% | |
| 泛酸 | 0.0mg | 0% | |
| 维生素B6 | 0.0mg | 2% | |
| 叶酸 | 3.0mcg | 1% | |
| 维生素E | 1.6mg | 11% | |
| 维生素K | 1.4mcg | 1% |
矿物质
| 营养素 | 含量 | DV% | 半衰期 |
|---|---|---|---|
| 钙 | 88.0mg | 9% | |
| 铜 | 251.0mcg | 28% | |
| 铁 | 3.3mg | 18% | |
| 镁 | 4.0mg | 1% | |
| 磷 | 3.0mg | 0% | |
| 钾 | 8.0mg | 0% | |
| 硒 | 0.9mcg | 2% | |
| 钠 | 735.0mg | 32% | |
| 锌 | 0.2mg | 2% |
包含 橄榄 的食谱（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
番茄酱香草芝士披萨单片
360 kcal
菠菜炒蛋配帕玛森芝士
255 kcal
菠菜奶酪意面南瓜
165 kcal
牛油果吐司
220 kcal
烤红薯片
205 kcal
奶油鸡肉菠菜蘑菇意面
860 kcal
土豆胡萝卜洋葱青橄榄鹰嘴豆鸡肉炖饭
575 kcal
糖肉桂燕麦粥配黑胡椒煎蛋白
431 kcal
Spinach and chickpea rice bowl with red bell pepper
520 kcal
烟熏三文鱼奶油奶酪法棍薄片
1045 kcal
芝士蘑菇番茄吐司
402 kcal
意式风干火腿烤面包小点
190 kcal
Spinach lentil salad with red bell pepper and pumpkin seeds
430 kcal
奶油培根蛋黄卡邦尼风意面
865 kcal
烤猪肉串配粗薯条和扁面包
1024 kcal
烤鱼排配水煮土豆、黄瓜番茄沙拉、酸奶油和柠檬
500 kcal
奶油三文鱼蘑菇煎锅
930 kcal
培根煎蛋配黄瓜和樱桃番茄
311 kcal
培根煎蛋配黄瓜和樱桃番茄
332 kcal
黄油青豆宽面
470 kcal
香草鸡肉配白米饭、小土豆、花椰菜和红腰豆
650 kcal
起司披萨单片
445 kcal
牛肉肉酱螺旋意面配瑞可塔、帕玛森、面包屑、欧芹和黑胡椒
690 kcal
芝士披萨单片配凯撒沙拉
1015 kcal
烤鸡胸配烤四季豆、抱子甘蓝和红薯
455 kcal
调味三文鱼配荞麦和花椰菜
332 kcal
熟鸡胸肉块
297 kcal
Menemen风味番茄青椒炒蛋
328 kcal
烤鸡胸肉丁
360 kcal
烤土豆樱桃番茄柠檬白鱼
230 kcal
鸡肉菠菜樱桃番茄红甜椒意面沙拉
365 kcal
香草烤鸡配奶油意面
640 kcal
橄榄油扎塔尔扁面包
335 kcal
香煎牛排配玉米和迷你马铃薯
735 kcal
折叠式意大利辣香肠马苏里拉薄饼披萨
500 kcal
烤三文鱼配烤薯条、炒蘑菇和混合生菜沙拉
792 kcal
花椰菜培根披萨
1320 kcal
牛排配烤土豆和奶油西兰花
690 kcal
番茄奶油酱黑椒鸡肉通心粉
890 kcal
牛排片配四季豆、牛油果和生菜沙拉
635 kcal
意大利辣香肠个人披萨
650 kcal
芝士酥皮片配烧烤酱、烤薯角和混合叶沙拉
1185 kcal
调味烤鸡胸配烤红薯和香草蛋黄酱
1025 kcal
番茄绿色沙拉配油醋汁
95 kcal
绿叶生菜红甜椒配烤面包沙拉
150 kcal
鸡蛋
224 kcal
欧芹牛肉炒蛋配吐司、橙瓣和酸奶
744 kcal
烤鸡胸配烤四季豆、抱子甘蓝和红薯
470 kcal
红酒蘑菇酱焖带皮鸡腿排
515 kcal
绿橄榄、半硬质奶酪、西班牙辣香肠和萨拉米冷切拼盘
1265 kcal
那不勒斯风意大利辣香肠披萨
1035 kcal
烤鸡胸配花椰菜和茄子
445 kcal
Chicken spinach lentil power bowl
465 kcal
烤鸡胸配花椰菜和茄子
470 kcal
红酒洋葱酱炖牛肉
690 kcal
Lentil salad with roasted red pepper, kale, pumpkin seeds, and feta
430 kcal
Spinach oat omelet with rye crispbread
340 kcal
烤土豆配火腿丁
430 kcal
鹰嘴豆花生菲达意面沙拉碗
690 kcal
红酒洋葱酱炖牛肉
640 kcal
香料鸡蛋吐司洞
430 kcal
阿尔弗雷多宽面配牛排片
930 kcal
阿尔弗雷多宽面配牛排片
760 kcal
香草杂蔬沙拉
95 kcal
烤鸡胸配印度香米饭
430 kcal
牛排片配薯角、烤卷心菜、烤韭葱、奶油酱和辣根
1095 kcal
烤牛肉片配薯角、焦香卷心菜、烤韭葱、茅屋奶酪、蒜泥蛋黄酱和奶油胡椒酱
635 kcal
柠檬烤鸡腿配胡萝卜洋葱芹菜和肉汁
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