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酸奶

酸奶是发酵乳制品，每100克含61卡路里，并提供钙质，以及蛋白质、碳水和脂肪，适合做均衡加餐。

关于

酸奶是一种发酵乳制品，带有微酸、略带酸香的风味和顺滑绵密的质地。人们常直接食用原味酸奶，也会加糖调味，或用于制作奶昔、酱汁、腌料和烘焙食品。

营养成分表

每 100 克

% 每日参考值基于 2000 千卡饮食

卡路里 61 kcal

3% DV

总脂肪 3.3g

5% DV

维生素D2.1g

维生素K0.9g

维生素B10.1g

总碳水化合物 4.7g

2% DV

维生素B124.7g

蛋白质 3.5g

7% DV

动物蛋白3.5g

维生素和矿物质

维生素

营养素	含量	DV%	半衰期
胆碱	15.2mg	3%
维生素A	27.0mcg	3%
维生素B1	0.0mg	3%
维生素B12	0.4mcg	15%
维生素B2	0.1mg	11%
烟酸	0.1mg	1%
泛酸	0.5mg	11%
维生素B6	0.1mg	3%
叶酸	7.0mcg	2%
维生素C	0.5mg	1%
维生素D	0.1mcg	1%
维生素E	0.1mg	0%
维生素K	0.2mcg	0%

矿物质

营养素	含量	DV%	半衰期
钙	121.0mg	12%
铜	15.0mcg	2%
铁	0.1mg	0%
镁	12.0mg	3%
磷	95.0mg	14%
钾	155.0mg	3%
硒	3.5mcg	6%
钠	46.0mg	2%
锌	0.6mg	5%

包含酸奶的食谱（100）

苹果蜜瓜混合坚果葡萄干酸奶碗

苹果蜜瓜混合坚果葡萄干酸奶碗

希腊酸奶水果碗（香蕉、奇异果、芒果、苹果和花生酱）

希腊酸奶水果碗（香蕉、奇异果、芒果、苹果和花生酱）

Greek yogurt bowl with strawberries, kiwi, and almonds

苹果奇亚籽酸奶碗配柠檬角

苹果奇亚籽酸奶碗配柠檬角

三文鱼配水煮土豆、酸奶香草酱与时蔬

三文鱼配水煮土豆、酸奶香草酱与时蔬

印度香米配扁豆咖喱、酸奶和黄瓜

印度香米配扁豆咖喱、酸奶和黄瓜

莓果果酱格兰诺拉酸奶杯

莓果果酱格兰诺拉酸奶杯

希腊酸奶配桃子和蓝莓

希腊酸奶配桃子和蓝莓

花生酱莓果燕麦碗

花生酱莓果燕麦碗

花生酱莓果燕麦碗

花生酱莓果燕麦碗

欧芹牛肉炒蛋配吐司、橙瓣和酸奶

欧芹牛肉炒蛋配吐司、橙瓣和酸奶

Greek yogurt berry kiwi bowl

Plain yogurt with blueberries, Brazil nut, and sunflower seeds

Greek yogurt bowl with strawberries, kiwi, and pumpkin seeds

巴斯马蒂米鸡肉比尔亚尼

巴斯马蒂米鸡肉比尔亚尼

原味酸奶水果沙拉

原味酸奶水果沙拉

比利时华夫饼配酸奶、香蕉、草莓和巧克力榛子酱

比利时华夫饼配酸奶、香蕉、草莓和巧克力榛子酱

Aloo paratha配洋葱酸奶酱和腌菜

Aloo paratha配洋葱酸奶酱和腌菜

Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats

Kiwi yogurt parfait with walnuts

Baked potato bowl with black beans, spinach, and Greek yogurt

Spinach banana yogurt oat smoothie

Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds

Greek yogurt dinner bowl with edamame, roasted sweet potato, pumpkin seeds, and orange segments

Chicken, Potato, and Red Pepper Sheet Pan Dinner with Yogurt Herb Sauce

Greek yogurt chicken bowl with sweet potato and broccoli

Greek yogurt chicken bowl with white beans, cucumber, tomato, and herbs

榛子莓果香蕉酸奶碗

榛子莓果香蕉酸奶碗

Greek yogurt bowl with kiwi, banana, chia seeds, and pumpkin seeds

Greek yogurt dinner bowl with pumpkin seeds, kiwi, and berries

Greek yogurt chickpea lunch plate with cucumber, tomato, herbs, and baked potato

Chicken, spinach, and white bean lunch wrap

Greek yogurt bowl with baked sweet potato, chickpeas, and pumpkin seeds

Lentil and spinach curry with Greek yogurt

Greek yogurt dinner bowl with chickpeas, cucumber, herbs, and baked potato

Greek yogurt bowl with kiwi, strawberries, and fortified whole-grain cereal

Greek yogurt dinner bowl with baked potato, chickpeas, cucumber, and dill

Cod with quinoa, asparagus, and yogurt-herb sauce

Beef and bean stuffed baked potato

Baked cod with quinoa, broccoli, and yogurt-herb sauce

Baked cod and potato plate with seaweed, cucumber, and yogurt dill sauce

Greek yogurt tuna potato lunch plate with dill, spinach, and iodized salt

Greek yogurt chickpea cucumber herb lunch bowl

Turkey avocado baked potato lunch plate

Greek yogurt potato and sardine lunch plate

Greek yogurt chickpea cucumber lunch salad

Baked potato with tuna yogurt herb topping and side salad

Greek yogurt chicken wrap with spinach and red pepper

Greek yogurt tuna potato lunch plate

Greek yogurt tuna chickpea lunch bowl

Bean and vegetable baked potato with Greek yogurt

Chickpea avocado spinach wrap with yogurt herb sauce

Chickpea tuna salad wrap

Chickpea tuna tomato whole-grain lunch wrap

Baked cod with potato, asparagus, and yogurt-dill sauce

Lentil and spinach stew with roasted carrots and plain Greek yogurt

Greek yogurt bowl with pumpkin seeds, kiwi, and berries as a light dinner add-on

Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet

香煎羊肉配红薯泥、菠菜、酸奶和杏仁

香煎羊肉配红薯泥、菠菜、酸奶和杏仁

Turkey avocado baked potato plate

Sardine and potato lunch plate with arugula, tomato, and yogurt-dill sauce

Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats

Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds

Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds

Fortified soy yogurt dinner side with berries, chia, and one Brazil nut

Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut

Fortified soy yogurt and nutritional yeast baked sweet potato dinner with black beans and spinach

Fortified soy yogurt dinner side with berries, ground flax, and one Brazil nut

Lentil and vegetable curry with baked potato and plain Greek yogurt

UV-exposed mushroom and white bean skillet with fortified soy yogurt sauce

Baked sweet potato with black beans, steamed collards, and fortified soy yogurt sauce

Baked cod with potato, spinach and yogurt-herb sauce

Grilled cod with baked potato, green beans, and yogurt-herb sauce

Greek yogurt baked potato bowl with grilled chicken and spinach

Greek yogurt chickpea cucumber pita plate

Baked potato black bean tuna lunch plate

Greek yogurt chickpea cucumber grain bowl

Fortified soy yogurt and white bean grain bowl with nori, avocado, and citrus slaw

Baked cod with potato, kale, and yogurt-herb sauce

Baked Potato with Black Beans, Salsa, and Fortified Soy Yogurt Drizzle

Chickpea spinach tomato curry with brown rice and fortified soy yogurt

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

Fortified soy yogurt dinner parfait with berries, kiwi, chia, and walnuts

Fortified soy yogurt and chickpea roasted vegetable dinner plate with avocado and hemp seeds

Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut

Baked potato with Greek yogurt, smoked trout, and broccoli

Greek yogurt cottage cheese berry walnut lunch bowl

Greek yogurt chickpea cucumber lunch bowl

Greek yogurt chickpea cucumber tomato lunch plate

Greek yogurt berry chia bowl

Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries

Greek yogurt bowl with chia seeds, kiwi, and berries

Fortified Greek yogurt breakfast bowl with kiwi, banana, oats, and chia seeds

Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia

Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats

Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds

Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds

Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds