Ingredients Sardine Salad
| apples | 2.0 (piece) |
| lemon juice | 2.0 (teaspoon) |
| ocean sardines | 210.0 (gram) |
| celery | 0.5 (grain glass) |
| walnut | 0.3 (grain glass) |
| yogurt | 0.3 (grain glass) |
Method of preparation
Peel the apples and cut them into cubes. Chop the celery, finely chop the nuts. Once you’ve chopped the apples, drizzle with lemon juice to avoid browning. Cut the sardines into small pieces. Mix all ingredients gently by adding low fat yogurt.
You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.
Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 85.1 kCal | 1684 kCal | 5.1% | 6% | 1979 g |
| Proteins | 6.1 g | 76 g | 8% | 9.4% | 1246 g |
| Fats | 2.6 g | 56 g | 4.6% | 5.4% | 2154 g |
| Carbohydrates | 10 g | 219 g | 4.6% | 5.4% | 2190 g |
| organic acids | 0.4 g | ~ | |||
| Alimentary fiber | 1.1 g | 20 g | 5.5% | 6.5% | 1818 g |
| Water | 51.8 g | 2273 g | 2.3% | 2.7% | 4388 g |
| Ash | 0.4 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 600 μg | 900 μg | 66.7% | 78.4% | 150 g |
| Retinol | 0.6 mg | ~ | |||
| Vitamin B1, thiamine | 0.05 mg | 1.5 mg | 3.3% | 3.9% | 3000 g |
| Vitamin B2, riboflavin | 0.07 mg | 1.8 mg | 3.9% | 4.6% | 2571 g |
| Vitamin B4, choline | 3.1 mg | 500 mg | 0.6% | 0.7% | 16129 g |
| Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.1% | 1667 g |
| Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 11.8% | 1000 g |
| Vitamin B9, folate | 10.7 μg | 400 μg | 2.7% | 3.2% | 3738 g |
| Vitamin B12, cobalamin | 1.7 μg | 3 μg | 56.7% | 66.6% | 176 g |
| Vitamin C, ascorbic | 10.5 mg | 90 mg | 11.7% | 13.7% | 857 g |
| Vitamin E, alpha tocopherol, TE | 2.2 mg | 15 mg | 14.7% | 17.3% | 682 g |
| Vitamin H, biotin | 0.2 μg | 50 μg | 0.4% | 0.5% | 25000 g |
| Vitamin PP, NE | 2.0126 mg | 20 mg | 10.1% | 11.9% | 994 g |
| niacin | 1 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 295.1 mg | 2500 mg | 11.8% | 13.9% | 847 g |
| Calcium, Ca | 49.1 mg | 1000 mg | 4.9% | 5.8% | 2037 g |
| Magnesium, Mg | 31.2 mg | 400 mg | 7.8% | 9.2% | 1282 g |
| Sodium, Na | 56.2 mg | 1300 mg | 4.3% | 5.1% | 2313 g |
| Sulfur, S | 38.7 mg | 1000 mg | 3.9% | 4.6% | 2584 g |
| Phosphorus, P | 106.9 mg | 800 mg | 13.4% | 15.7% | 748 g |
| Chlorine, Cl | 32.6 mg | 2300 mg | 1.4% | 1.6% | 7055 g |
| Trace Elements | |||||
| Aluminum, Al | 50.2 μg | ~ | |||
| Bohr, B | 114.5 μg | ~ | |||
| Vanadium, V | 1.8 μg | ~ | |||
| Iron, Fe | 1.8 mg | 18 mg | 10% | 11.8% | 1000 g |
| Iodine, I | 6.5 μg | 150 μg | 4.3% | 5.1% | 2308 g |
| Cobalt, Co | 5.1 μg | 10 μg | 51% | 59.9% | 196 g |
| Manganese, Mn | 0.1754 mg | 2 mg | 8.8% | 10.3% | 1140 g |
| Copper, Cu | 119.8 μg | 1000 μg | 12% | 14.1% | 835 g |
| Molybdenum, Mo. | 3.7 μg | 70 μg | 5.3% | 6.2% | 1892 g |
| Nickel, Ni | 8.8 μg | ~ | |||
| Rubidium, Rb | 28.7 μg | ~ | |||
| Selenium, Se | 0.2 μg | 55 μg | 0.4% | 0.5% | 27500 g |
| Fluorine, F | 115 μg | 4000 μg | 2.9% | 3.4% | 3478 g |
| Chrome, Cr | 9.3 μg | 50 μg | 18.6% | 21.9% | 538 g |
| Zinc, Zn | 0.4055 mg | 12 mg | 3.4% | 4% | 2959 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.4 g | ~ | |||
| Mono- and disaccharides (sugars) | 4.4 g | max 100 г |
The energy value is 85,1 kcal.
Sardine salad rich in vitamins and minerals such as: vitamin A – 66,7%, vitamin B12 – 56,7%, vitamin C – 11,7%, vitamin E – 14,7%, potassium – 11,8%, phosphorus – 13,4 , 51%, cobalt – 12%, copper – 18,6%, chromium – XNUMX%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
- Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
- Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
CALORIE AND CHEMICAL COMPOSITION OF THE RECIPE INGREDIENTS Salad with sardines PER 100 g
- 47 kCal
- 33 kCal
- 13 kCal
- 656 kCal
- 68 kCal
Tags: How to cook, calorie content 85,1 kcal, chemical composition, nutritional value, what vitamins, minerals, cooking method Sardine salad, recipe, calories, nutrients