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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。

橄榄

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10.3mg2%
叶酸3.0mcg1%
烟酸0.2mg2%
泛酸0.0mg0%
维生素B20.0mg1%
维生素B10.0mg2%
维生素A20.0mcg2%
维生素B60.0mg2%
维生素E1.6mg11%
维生素K1.4mcg1%

矿物质

营养素含量DV%半衰期
钙88.0mg9%
铜251.0mcg28%
铁3.3mg18%
镁4.0mg1%
磷3.0mg0%
钾8.0mg0%
硒0.9mcg2%
钠735.0mg32%
锌0.2mg2%

包含 橄榄 的食谱（100）

Spinach egg feta potato lunch frittata with side salad
530 kcal
Spinach and mushroom omelet with tomato and feta
360 kcal
红酱烤鸡胸肉片配迷你胡萝卜、芦笋和花椰菜泥
红酱烤鸡胸肉片配迷你胡萝卜、芦笋和花椰菜泥
355 kcal
香煎鳕鱼配土豆泥、蜜汁胡萝卜和细香葱奶油酱
香煎鳕鱼配土豆泥、蜜汁胡萝卜和细香葱奶油酱
498 kcal
鸡肉烤迷你土豆蔬菜碗
鸡肉烤迷你土豆蔬菜碗
305 kcal
玛格丽特披萨配罗勒
玛格丽特披萨配罗勒
1310 kcal
培根蛋黄帕玛森卡邦尼意面
培根蛋黄帕玛森卡邦尼意面
620 kcal
培根黑胡椒卡邦尼意面
培根黑胡椒卡邦尼意面
610 kcal
Chickpea tomato stew with potatoes, zucchini, and parsley
470 kcal
生鸡胸肉条配菜花、红甜椒、洋葱和蘑菇
生鸡胸肉条配菜花、红甜椒、洋葱和蘑菇
860 kcal
鸡肉蘑菇花椰菜酿红甜椒
鸡肉蘑菇花椰菜酿红甜椒
395 kcal
油炒甜椒、红洋葱和番茄
油炒甜椒、红洋葱和番茄
88 kcal
Chickpea and kale quinoa dinner bowl with roasted mushrooms
480 kcal
Lentil, spinach, and red bell pepper stew with iodized salt
320 kcal
香蒜香草面包片
香蒜香草面包片
230 kcal
香草鸡胸配印度香米、萝卜、卷心菜和青酱油
香草鸡胸配印度香米、萝卜、卷心菜和青酱油
455 kcal
Cod with sautéed spinach, white beans, and iodized-seasoned potatoes
560 kcal
Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa
590 kcal
Tomato white bean and spinach pasta with grilled shrimp
575 kcal
Shrimp and white bean tomato skillet with spinach
480 kcal
Beef and lentil stew with carrots, tomatoes, and kale
540 kcal
Oven-baked cod with white beans, kale, and tomatoes
480 kcal
Turkey chili with kidney beans and tomato
510 kcal
马苏里拉奶酪鸡肉通心粉
马苏里拉奶酪鸡肉通心粉
610 kcal
Beef and white bean tomato stew with carrots and Swiss chard
560 kcal
Lentil and spinach curry with brown rice
510 kcal
肉酱意大利面配融化马苏里拉芝士
肉酱意大利面配融化马苏里拉芝士
655 kcal
White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds
540 kcal
Creamy white bean and mushroom skillet with fortified soy milk
480 kcal
Lentil and spinach stew with baked potato
610 kcal
Tofu, kale, and quinoa dinner bowl with iodized salt
520 kcal
Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes
520 kcal
Grilled chicken, baked potato, and sautéed spinach
495 kcal
UV-exposed mushroom and white bean skillet with fortified soy yogurt sauce
330 kcal
Vegetable omelet with mushrooms, spinach and a baked potato
430 kcal
Grilled chicken quinoa bowl with black beans, broccoli, and red bell pepper
620 kcal
Chickpea and mushroom tomato pasta with nutritional yeast
590 kcal
油炒甜椒和红洋葱
油炒甜椒和红洋葱
88 kcal
Baked cod with potato, spinach and yogurt-herb sauce
470 kcal
Grilled chicken, white bean, and tomato skillet
495 kcal
Mushroom omelet with broccoli and roasted potatoes
480 kcal
Beef and spinach stir-fry with bell peppers and quinoa
520 kcal
Grilled cod with baked potato, green beans, and yogurt-herb sauce
430 kcal
Grilled chicken breast with quinoa, sautéed spinach, and red bell peppers
495 kcal
Chicken, lentil and spinach stew
510 kcal
Greek yogurt chickpea cucumber pita plate
470 kcal
Lentil chicken salad with bell peppers
470 kcal
Tofu chickpea grain salad
510 kcal
Chickpea kale grain salad with pumpkin seeds
470 kcal
Chicken lentil vegetable soup with side salad
460 kcal
Baked salmon with roasted sweet potato and steamed broccoli
540 kcal
Grilled chicken quinoa bowl with broccoli and red bell pepper
510 kcal
Chicken, white bean, and tomato skillet
510 kcal
Chickpea Pasta with Tomato, Spinach, and Nutritional Yeast
470 kcal
Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds
560 kcal
Lentil, Kale, and Red Bell Pepper Stew
340 kcal
Sardine whole-grain pasta with spinach, tomato, and olive oil
560 kcal
Grilled chicken quinoa bowl with kale, red bell pepper, and avocado
610 kcal
Grilled sirloin with baked potato and asparagus
590 kcal
Lentil curry with tofu and sautéed kale
540 kcal
Turkey and white bean spinach chili
510 kcal
Tempeh sweet potato and Brussels sprouts sheet-pan dinner with fortified nutritional yeast
540 kcal
Calcium-set tofu, white bean, kale, and red bell pepper stir-fry with iodized salt
520 kcal
Lentil, spinach, and red bell pepper quinoa bowl
520 kcal
Chickpea pasta with tomato, mushrooms, spinach, and fortified nutritional yeast
480 kcal
Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato
610 kcal
Lentil, spinach, and potato stew with iodized salt
420 kcal
White bean and kale tomato stew with baked potato
560 kcal
White bean, tomato, and Swiss chard stew with whole-grain toast
470 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Chicken, chickpea, and kale skillet
560 kcal
Grilled cod with white beans, broccoli, and parsley
510 kcal
Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds
430 kcal
Chicken, chickpea, and red bell pepper skillet
520 kcal
Grilled cod with white beans, broccoli, and lemon-herb olive oil
465 kcal
Sardine pasta with tomatoes, parsley, and wilted greens
560 kcal
Cod and white bean tomato skillet
465 kcal
Lentil and spinach stew with tomatoes
410 kcal
Cod with chickpeas, kale, and tomato-garlic braise
500 kcal
Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds
590 kcal
Sardine, white bean, and arugula warm salad with roasted red peppers
540 kcal
Mussels in tomato-garlic broth with cannellini beans and whole-grain toast
575 kcal
Lentil and chickpea stew with tomatoes, red bell pepper, and kale
540 kcal
Sardine tomato whole-grain pasta with arugula
510 kcal
Chicken, chickpea, and broccoli skillet with lemon
495 kcal
Cod with white beans, kale, and roasted red peppers
470 kcal
Mushroom and egg frittata with asparagus and side salad
390 kcal
Grilled cod with white beans, kale, and lemon
430 kcal
Lentil and spinach stew with tomatoes and herbs
360 kcal
Baked potato cottage cheese broccoli lunch plate
390 kcal
Chickpea spinach red pepper grain bowl
480 kcal
Chickpea, cucumber, tomato, feta, and seaweed grain bowl
560 kcal
Sardine and white bean tomato toast plate
510 kcal
Salmon, quinoa, spinach, and roasted red pepper lunch bowl
620 kcal
Grilled salmon quinoa bowl with kale and avocado
610 kcal
Lentil, spinach, and roasted red pepper salad with olive oil and lemon
420 kcal
Chicken broccoli sweet potato lunch bowl
575 kcal
Chicken lentil kale lunch salad
465 kcal
Sardine white bean tomato toast plate
480 kcal
Lentil chicken power salad
510 kcal
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