Spruitkool
Spruitkool is 'n kruisbloemige groente met 43 kalorieë per 100 g en baie vitamien K, ideaal vir slaaie, rooster en bygeregte.
Oor
Spruitkool is klein, blaargroen kruisbloemige groente met 'n effens bitter, neutagtige geur wat soeter word wanneer dit gerooster of gesoteer word. Dit word dikwels gestoom, gerooster, fyn gesny in slaaie, of as 'n bygereg bedien.
Voedingsfeite
Per 100 g
% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet
Kalorieë
43 kcal
2% DV
Totale vet
0.3g
0% DV
Tiamien (B1)0.1g
Totale koolhidrate
9.0g
3% DV
Folaat (B9)3.8g
Vitamien B122.2g
Biotien (B7)3.0g
Proteïen
3.4g
7% DV
Plantproteïen3.4g
Vitamiene & Minerale
Vitamiene
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Cholien | 19.1mg | 3% | |
| Vitamien A | 38.0mcg | 4% | |
| Tiamien (B1) | 0.1mg | 12% | |
| Riboflavien (B2) | 0.1mg | 7% | |
| Niasien (B3) | 0.7mg | 5% | |
| Pantoteensuur (B5) | 0.3mg | 6% | |
| Vitamien B6 | 0.2mg | 13% | |
| Folaat (B9) | 61.0mcg | 15% | |
| Vitamien C | 85.0mg | 94% | |
| Vitamien E | 0.9mg | 6% | |
| Vitamien K | 177.0mcg | 148% |
Minerale
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Kalsium | 42.0mg | 4% | |
| Koper | 70.0mcg | 8% | |
| Yster | 1.4mg | 8% | |
| Magnesium | 23.0mg | 5% | |
| Fosfor | 69.0mg | 10% | |
| Kalium | 389.0mg | 8% | |
| Selenium | 1.6mcg | 3% | |
| Natrium | 25.0mg | 1% | |
| Sink | 0.4mg | 4% |
Resepte met Spruitkool (6)
Geroosterde hoenderbors met geroosterde groenbone, Brusselse spruite en patat
455 kcal
Geroosterde hoender met groenbone, Brusselse spruite en patat
470 kcal
Roast chicken dinner with Brussels sprouts, carrots, and quinoa
575 kcal
Chicken quinoa dinner bowl with avocado, pumpkin seeds, and roasted Brussels sprouts
690 kcal
Tempeh sweet potato and Brussels sprouts sheet-pan dinner with fortified nutritional yeast
540 kcal
Fortified soy yogurt and chickpea roasted vegetable dinner plate with avocado and hemp seeds
590 kcal