rucola
Rucola er en pebret bladgrøntsag med 25 kalorier pr. 100 g og vitamin K. Brug den i salater, sandwich og pesto.
Om
Rucola er en pebret, let bitter bladgrøntsag med en sprød tekstur. Den spises ofte rå i salater og sandwich eller let faldet sammen på pizza, pasta og varme retter med korn.
Næringsindhold
Pr. 100 g
% daglig værdi baseret på en kost på 2000 kcal
Kalorier
25 kcal
1% DV
Fedt i alt
0.7g
1% DV
Vitamin D0.1g
Thiamin0.3g
Kulhydrat i alt
3.7g
1% DV
Folat1.6g
Vitamin B122.1g
Protein
2.6g
5% DV
Planteprotein2.6g
Vitaminer & mineraler
Vitaminer
| Næringsstof | Mængde | DV% | Halveringstid |
|---|---|---|---|
| Cholin | 15.3mg | 3% | |
| Vitamin A | 119.0mcg | 13% | |
| Thiamin | 0.0mg | 4% | |
| Riboflavin | 0.1mg | 7% | |
| Niacin | 0.3mg | 2% | |
| Pantothensyre | 0.4mg | 9% | |
| Vitamin B6 | 0.1mg | 4% | |
| Folat | 97.0mcg | 24% | |
| Vitamin C | 15.0mg | 17% | |
| Vitamin E | 0.4mg | 3% | |
| Vitamin K | 108.6mcg | 90% |
Mineraler
| Næringsstof | Mængde | DV% | Halveringstid |
|---|---|---|---|
| Calcium | 160.0mg | 16% | |
| Kobber | 76.0mcg | 8% | |
| Jern | 1.5mg | 8% | |
| Magnesium | 47.0mg | 11% | |
| Fosfor | 52.0mg | 7% | |
| Kalium | 369.0mg | 8% | |
| Selen | 0.3mcg | 1% | |
| Natrium | 27.0mg | 1% | |
| Zink | 0.5mg | 4% |
Opskrifter med rucola (38)
Teriyaki-laksesalat med sesam, chili og citron
612 kcal
Crostini med røget laks, flødeost, agurk, citron, spirer, rogn og rucola
1045 kcal
Morgenmadssandwich med bacon i briochebolle
560 kcal
Sardine and potato lunch plate with arugula, tomato, and lemon
470 kcal
Sardine tomato rye open-face sandwiches
430 kcal
Sardine and chickpea tomato salad with arugula
470 kcal
Sardine whole-grain open sandwich with arugula
390 kcal
Mushroom and egg frittata with side arugula and orange salad
385 kcal
Chickpea tuna pasta salad with tomatoes and arugula
575 kcal
Sardine white bean arugula salad
430 kcal
Sardine avocado whole-grain lunch toast with tomato and arugula
460 kcal
Sardine avocado whole grain toast plate
430 kcal
Sardine white bean tomato salad
510 kcal
Tuna white bean tomato grain bowl
495 kcal
Sardine tomato rye open-faced sandwiches
390 kcal
Sardine potato arugula lunch plate
455 kcal
Sardine and potato arugula lunch plate
510 kcal
Sardine white bean grain bowl
590 kcal
Sardine and chickpea grain salad
590 kcal
Sardine and potato lunch plate with arugula, tomato, and yogurt-dill sauce
520 kcal
Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds
430 kcal
Sardine, white bean, and arugula warm salad with roasted red peppers
540 kcal
Sardine tomato whole-grain pasta with arugula
510 kcal
Smoked salmon and avocado breakfast plate with tomato and arugula
360 kcal
Sardine and white bean toast with arugula and lemon
430 kcal
Lentil and roasted vegetable salad with feta
480 kcal
Lentil and roasted vegetable salad with pumpkin seeds
510 kcal
Tuna and white bean salad with cherry tomatoes, arugula, and olive oil
540 kcal
Lentil and roasted vegetable salad with sardines
540 kcal
Sardine and white bean salad with tomatoes, arugula, and whole-grain bread
560 kcal
Tuna and white bean salad with arugula, tomatoes, and olive oil
480 kcal
Sardine avocado toast with tomato and arugula
460 kcal
Sardine and white bean salad with tomatoes and arugula
540 kcal
Avocadomad med rucola, cherrytomater og ristede græskarkerner
337 kcal
Avocadomad med rucola, cherrytomater og græskarkerner
345 kcal
Avocadomad med rucola og cherrytomater
335 kcal
Avocadomad
355 kcal
Avocadomad med tomat, rucola og græskarkerner
255 kcal