hawer
Hawer is 'n stewige volgraan met 389 kalorieë per 100 g en koper. Gebruik dit vir hawermout, bak en ontbytbakkies.
Oor
Hawer is 'n sagte, effens neutagtige graangewas wat dikwels as hawermout geëet word en in granola, gebak en sout geregte gebruik word. Wanneer dit gaar is, het dit 'n taai tekstuur, en mense waardeer dit vir sy veelsydigheid en stewige geur.
Voedingsfeite
Per 100 g
% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet
Kalorieë
389 kcal
19% DV
Totale vet
6.9g
11% DV
Vitamien D1.2g
Vitamien K2.2g
Tiamien (B1)2.5g
Totale koolhidrate
66.3g
22% DV
Folaat (B9)10.6g
Vitamien B121.0g
Biotien (B7)54.8g
Proteïen
16.9g
34% DV
Plantproteïen16.9g
Vitamiene & Minerale
Vitamiene
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Cholien | 40.4mg | 7% | |
| Folaat (B9) | 56.0mcg | 14% | |
| Niasien (B3) | 1.0mg | 6% | |
| Pantoteensuur (B5) | 1.3mg | 27% | |
| Riboflavien (B2) | 0.1mg | 11% | |
| Tiamien (B1) | 0.8mg | 64% | |
| Vitamien B6 | 0.1mg | 7% | |
| Vitamien E | 0.4mg | 3% | |
| Vitamien K | 2.0mcg | 2% |
Minerale
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Kalsium | 54.0mg | 5% | |
| Koper | 626.0mcg | 70% | |
| Yster | 4.7mg | 26% | |
| Magnesium | 177.0mg | 42% | |
| Fosfor | 523.0mg | 75% | |
| Kalium | 429.0mg | 9% | |
| Selenium | 34.4mcg | 63% | |
| Natrium | 2.0mg | 0% | |
| Sink | 4.0mg | 36% |
Resepte met hawer (53)
Overnight oats with chia, pumpkin seeds, banana, and fortified milk
494 kcal
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds
430 kcal
Overnight oats with chia seeds, banana, and strawberries
420 kcal
Overnight oats with chia seeds, banana, and fortified milk
360 kcal
Brazil nut and orange oatmeal with hemp seeds
340 kcal
Overnight oats with fortified soy milk, banana, almond butter, and ground flax
430 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Breakfast smoothie with kefir, banana, spinach, oats, and peanut butter
410 kcal
Kiwi spinach kefir smoothie with oats and pumpkin seeds
345 kcal
Kefir smoothie with strawberries, spinach, and oats
285 kcal
Fortified oatmeal with banana and almond butter
390 kcal
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Fortified high-protein soy smoothie with orange, spinach, and oats
320 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Fortified Greek yogurt breakfast bowl with kiwi, banana, oats, and chia seeds
430 kcal
Overnight oats with milk, chia, raspberries, and almond butter
420 kcal
Fortified oatmeal with banana, chia seeds, and almond butter
420 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Fortified oatmeal made with milk, strawberries, and almond butter
390 kcal
Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds
430 kcal
Overnight oats with chia seeds, strawberries, and fortified milk
320 kcal
Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
470 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds
365 kcal
Berry-spinach kefir smoothie with oats
300 kcal
Oatmeal made with milk, topped with kiwi, almonds, and ground flax
420 kcal
Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats
340 kcal
Salm, tamatie, spinasie en hawergratin
520 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Fortified oatmeal with banana, pumpkin seeds, and milk
390 kcal
Greek yogurt berry oat parfait
340 kcal
Oatmeal with banana, pumpkin seeds, and milk
430 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Fortified oatmeal with milk, banana, and pumpkin seeds
430 kcal
Greek yogurt parfait with berries, oats, and walnuts
430 kcal
Greek yogurt parfait with berries, oats, and chia seeds
390 kcal
Greek yogurt bowl with berries, pumpkin seeds, and oats
430 kcal
Greek yogurt parfait with berries, pumpkin seeds, and oats
390 kcal
Greek yogurt parfait with berries, oats, and pumpkin seeds
390 kcal
Greek yogurt bowl with oats, berries, chia seeds, and walnuts
430 kcal
Greek yogurt bowl with oats, berries, chia, and walnuts
480 kcal
Greek yogurt bowl with berries, oats, and pumpkin seeds
430 kcal
Greek yogurt fruit and oat bowl with pumpkin seeds
430 kcal
Hartige hawerbak met spinasie
180 kcal
Oesbak met geskroeide hoender, salm, lensies en geroosterde wortelgroente
1250 kcal
Somerbessie-, hawer- en jogurtparfait
280 kcal
Hawerbak met broccoli, sagte eier en jogurt
430 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
Greek yogurt berry chia parfait with pumpkin seeds
430 kcal
Greek yogurt parfait with kiwi, chia seeds, and oats
430 kcal
Greek yogurt bowl with kiwi, pumpkin seeds, and oats
430 kcal
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