spinasie
Spinasie is ’n blaargroen groente met 23 kalorieë per 100 g en baie vitamien K vir slaaie, soteergeregte en smoothies.
Oor
Spinasie is ’n blaargroen groente met ’n sagte, effens aardse geur. Mense eet dit dikwels rou in slaaie, soteer dit, meng dit in smoothies, of voeg dit by sop, pasta en eiergeregte.
Voedingsfeite
Per 100 g
% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet
Kalorieë
23 kcal
1% DV
Totale vet
0.4g
1% DV
Vitamien D0.1g
Tiamien (B1)0.2g
Totale koolhidrate
3.6g
1% DV
Folaat (B9)2.2g
Vitamien B120.4g
Biotien (B7)1.0g
Proteïen
2.9g
6% DV
Plantproteïen2.9g
Vitamiene & Minerale
Vitamiene
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Cholien | 19.3mg | 4% | |
| Folaat (B9) | 194.0mcg | 49% | |
| Niasien (B3) | 0.7mg | 5% | |
| Pantoteensuur (B5) | 0.1mg | 1% | |
| Riboflavien (B2) | 0.2mg | 15% | |
| Tiamien (B1) | 0.1mg | 7% | |
| Vitamien A | 469.0mcg | 52% | |
| Vitamien B6 | 0.2mg | 11% | |
| Vitamien C | 28.1mg | 31% | |
| Vitamien E | 2.0mg | 13% | |
| Vitamien K | 482.9mcg | 402% |
Minerale
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Kalsium | 99.0mg | 10% | |
| Koper | 130.0mcg | 14% | |
| Yster | 2.7mg | 15% | |
| Magnesium | 79.0mg | 19% | |
| Fosfor | 49.0mg | 7% | |
| Kalium | 558.0mg | 12% | |
| Selenium | 1.0mcg | 2% | |
| Natrium | 79.0mg | 3% | |
| Sink | 0.5mg | 5% |
Resepte met spinasie (100)
Chickpea avocado grain lunch bowl
610 kcal
Salmon quinoa spinach lunch bowl
620 kcal
Turkey and white bean spinach stew with roasted potato
560 kcal
Chicken and white bean spinach salad
540 kcal
Turkey and white bean spinach wrap
540 kcal
Lentil chicken spinach salad
540 kcal
Lentil and spinach chicken salad with avocado and citrus vinaigrette
560 kcal
Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds
640 kcal
Chickpea spinach tomato curry with brown rice
560 kcal
Spinach egg feta potato lunch frittata with side salad
530 kcal
Spinach and mushroom omelet with tomato and feta
360 kcal
Tofu scramble with spinach, mushrooms, red bell pepper, and iodized salt
290 kcal
Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds
610 kcal
Fortified soy yogurt and nutritional yeast baked sweet potato dinner with black beans and spinach
480 kcal
Lentil, spinach, and red bell pepper stew with iodized salt
320 kcal
Cod with sautéed spinach, white beans, and iodized-seasoned potatoes
560 kcal
Tomato white bean and spinach pasta with grilled shrimp
575 kcal
Shrimp and white bean tomato skillet with spinach
480 kcal
Lentil and spinach curry with brown rice
510 kcal
White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds
540 kcal
Lentil and Spinach Stew with Fortified Nutritional Yeast
430 kcal
Lentil and spinach stew with baked potato
610 kcal
Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes
520 kcal
Lentil and vegetable curry with baked potato and plain Greek yogurt
590 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
Baked cod with potato, spinach and yogurt-herb sauce
470 kcal
Grilled chicken, white bean, and tomato skillet
495 kcal
Mushroom spinach omelet with baked potato and side salad
480 kcal
Beef and spinach stir-fry with bell peppers and quinoa
520 kcal
Grilled chicken breast with quinoa, sautéed spinach, and red bell peppers
495 kcal
Turkey and white bean chili with spinach
460 kcal
Greek yogurt baked potato bowl with grilled chicken and spinach
495 kcal
Chicken, lentil and spinach stew
510 kcal
Baked potato topped with cottage cheese, spinach, and salsa
430 kcal
Lentil and spinach curry with baked potato
480 kcal
Tofu chickpea grain salad
510 kcal
Turkey avocado spinach wrap with bell peppers
460 kcal
Chickpea spinach sweet potato salad with tahini lemon dressing
495 kcal
Tofu, mushroom, and spinach soba bowl
480 kcal
Lentil and spinach curry with tomatoes
430 kcal
Chickpea Pasta with Tomato, Spinach, and Nutritional Yeast
470 kcal
Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds
560 kcal
Sardine whole-grain pasta with spinach, tomato, and olive oil
560 kcal
Turkey and white bean spinach chili
510 kcal
Chickpea spinach tomato curry with brown rice and fortified soy yogurt
575 kcal
Lentil and spinach curry with tomato over baked potato
510 kcal
Lentil, spinach, and red bell pepper quinoa bowl
520 kcal
Chickpea pasta with tomato, mushrooms, spinach, and fortified nutritional yeast
480 kcal
Lentil, spinach, and potato stew with iodized salt
420 kcal
Calcium-set tofu, lentil, spinach, and red bell pepper stir-fry with brown rice
640 kcal
Lentil and spinach curry with baked sweet potato
510 kcal
Chickpea, mushroom, and spinach curry with baked potato
540 kcal
Sardine pasta with tomatoes, parsley, and wilted greens
560 kcal
Lentil and spinach stew with tomatoes
410 kcal
Lentil and spinach stew with tomatoes and herbs
360 kcal
Chickpea spinach red pepper grain bowl
480 kcal
Lentil chicken spinach soup with tomato
430 kcal
Salmon, quinoa, spinach, and roasted red pepper lunch bowl
620 kcal
Turkey, hummus, and spinach whole grain wrap with kiwi
520 kcal
Lentil, spinach, and roasted red pepper salad with olive oil and lemon
420 kcal
Greek yogurt chickpea cucumber lunch bowl
430 kcal
Beef and roasted sweet potato spinach salad
520 kcal
Spinach chickpea tofu salad with citrus
470 kcal
Chicken lentil vegetable soup
430 kcal
Salmon quinoa spinach bowl
540 kcal
Spinach mushroom omelet with fortified whole grain toast
320 kcal
Breakfast smoothie with kefir, banana, spinach, oats, and peanut butter
410 kcal
Spinach mushroom omelet with fortified milk
320 kcal
Kiwi spinach kefir smoothie with oats and pumpkin seeds
345 kcal
Spinach mushroom omelet with avocado
365 kcal
Kefir smoothie with strawberries, spinach, and oats
285 kcal
Spinach and mushroom omelet with 2 eggs
220 kcal
Kefir smoothie with spinach, orange, and flaxseed
250 kcal
Tofu Scramble with Spinach, Red Bell Pepper, and Nutritional Yeast
285 kcal
Spinach and Mushroom Omelet with Avocado
365 kcal
Orange and spinach breakfast smoothie with kefir
250 kcal
Spinach mushroom omelet
220 kcal
Fortified high-protein soy smoothie with orange, spinach, and oats
320 kcal
Fortified kefir smoothie with spinach, banana, and strawberries
290 kcal
Orange spinach kefir smoothie
285 kcal
Spinach and mushroom omelet with feta
320 kcal
Spinach mushroom omelet with iodized salt
245 kcal
Berry-spinach kefir smoothie with oats
300 kcal
Spinach and mushroom omelet with iodized salt and whole-grain toast
390 kcal
Fortified high-protein breakfast smoothie
360 kcal
Spinach and mushroom omelet with iodized salt
250 kcal
Salmon quinoa power bowl with spinach and avocado
620 kcal
Salmon quinoa bowl with spinach and roasted red peppers
560 kcal
Salm, tamatie, spinasie en hawergratin
520 kcal
Spinach and mushroom egg scramble with whole-grain toast
360 kcal
Fortified soy milk smoothie with strawberries, spinach, and peanut butter
340 kcal
Spinach and mushroom omelet with whole-grain toast
410 kcal
Chicken, spinach, and quinoa bowl
540 kcal
Chicken quinoa bowl with spinach, chickpeas, and tomatoes
540 kcal
Chicken, quinoa, and spinach bowl
540 kcal
Lentil and vegetable curry with quinoa
560 kcal
Tofu and edamame vegetable curry with quinoa
560 kcal
Lentil and vegetable curry with yogurt
540 kcal
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