Hafer
Hafer ist ein Vollkorngetreide mit 389 Kalorien pro 100 g und viel Kupfer. Ideal für Porridge, Backen und herzhafte Frühstücke.
Über
Hafer ist ein mildes, leicht nussiges Getreide, das oft als Haferbrei gegessen und in Granola, Backwaren sowie herzhaften Gerichten verwendet wird. Gekocht hat er eine angenehm bissfeste Textur. Geschätzt wird Hafer für seinen kräftigen Geschmack und seinen Gehalt an löslichen Ballaststoffen.
Nährwertangaben
Pro 100 g
% Tageswert basierend auf einer Ernährung mit 2000 kcal
Kalorien
389 kcal
19% DV
Fett gesamt
6.9g
11% DV
Vitamin D1.2g
Vitamin K2.2g
Thiamin2.5g
Kohlenhydrate gesamt
66.3g
22% DV
Folat10.6g
Vitamin B121.0g
Biotin55.7g
Protein
16.9g
34% DV
Pflanzliches Protein16.9g
Vitamine & Mineralstoffe
Vitamine
| Nährstoff | Menge | NRV% | Halbwertszeit |
|---|---|---|---|
| Cholin | 27.7mg | 5% | |
| Thiamin | 0.8mg | 64% | |
| Riboflavin | 0.1mg | 11% | |
| Niacin | 1.0mg | 6% | |
| Pantothensäure | 1.3mg | 27% | |
| Vitamin B6 | 0.1mg | 7% | |
| Folat | 56.0mcg | 14% | |
| Vitamin E | 0.4mg | 3% | |
| Vitamin K | 2.0mcg | 2% |
Mineralstoffe
| Nährstoff | Menge | NRV% | Halbwertszeit |
|---|---|---|---|
| Calcium | 54.0mg | 5% | |
| Kupfer | 626.0mcg | 70% | |
| Eisen | 4.7mg | 26% | |
| Magnesium | 177.0mg | 42% | |
| Phosphor | 523.0mg | 75% | |
| Kalium | 429.0mg | 9% | |
| Selen | 28.9mcg | 53% | |
| Natrium | 2.0mg | 0% | |
| Zink | 4.0mg | 36% |
Rezepte mit Hafer (96)
Haferbrei mit Apfel, Banane, Mandeln und Milch
238 kcal
Einfaches Omelett mit Haferbrei, Zimt und Zucker
185 kcal
Joghurt-Parfait-Becher mit Beerenkompott und Granola
255 kcal
Rührei mit geschmolzenem Käse und gewürzten Haferflocken
273 kcal
Haferbrei-Bowl mit Erdnussbutter, Beerenkompott, Joghurt und Granola
505 kcal
Haferbrei-Bowl mit Erdnussbutter, Beerenkompott, Joghurt und Granola
560 kcal
Schoko-Protein-Porridge
225 kcal
Haferbrei mit Eiweiß
260 kcal
Spinach oat omelet with rye crispbread
340 kcal
Haferpfannkuchen mit Sahne, zerdrückter Banane und Himbeermarmelade
520 kcal
Gekochter Buchweizen mit Hafermilch
235 kcal
Weich gekochte Eier mit Haferbrei und gebuttertem glutenfreiem Brot
470 kcal
Haferbrei mit Banane, roten Trauben und Milch
255 kcal
Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats
430 kcal
Spinach oat bowl with banana and pumpkin seeds
520 kcal
Spinach banana yogurt oat smoothie
465 kcal
Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds
560 kcal
Fortified oatmeal with milk, blueberries, and almond butter
410 kcal
Fortified milk smoothie with oats, strawberries, orange, and almond butter
430 kcal
Overnight oats with chia seeds, strawberries, and fortified soy milk
360 kcal
Fortified oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
465 kcal
Babybel Original halbfester Käse
62 kcal
Fortified oatmeal with milk, pumpkin seeds, and blueberries
360 kcal
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
Lachs-Tomaten-Spinat-Gratin mit Haferflocken
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
Salziger Erdnuss-Proteinriegel
240 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
Proteinriegel Salted Peanut mit Milchschokoladenüberzug
200 kcal
Milchschokoladen-Proteinriegel mit Soja-Crispies
200 kcal
Barebells Chocolate Dough Protein Bar
200 kcal
Proteinriegel nach Barebells-Art mit Schokolade, Erdnuss und Karamell
200 kcal
Proteinriegel mit knusprigem Karamell und Schokoüberzug
200 kcal
Barebells Milk Chocolate Proteinriegel
200 kcal
Proteinriegel mit Schokoüberzug und Karamell-Erdnuss
200 kcal
Barebells Crunchy Fudge Proteinriegel
205 kcal
Proteinriegel mit Erdnuss-Karamell, Milchschokolade und Soja-Crispies
200 kcal
Barebells Peanut Chocolate Proteinriegel
210 kcal
Proteinriegel mit Erdnüssen und Schokoladenüberzug
200 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
Herzhafte Hafer-Bowl mit Spinat
180 kcal
Harvest Bowl mit gebratenem Hähnchen, Lachs, Linsen und Ofengemüse
1250 kcal
Sommerliches Beeren-Hafer-Joghurt-Parfait
280 kcal
Herzhafte Hafer-Bowl mit Brokkoli, weichem Ei und Joghurt
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
Barebells Creamy Crisp Proteinriegel
200 kcal
Proteinriegel aus Milchschokolade mit Soja-Crispies und cremiger Milchfüllung
210 kcal
Barebells Creamy Crisp Proteinriegel
200 kcal
Barebells Creamy Crisp Proteinriegel
205 kcal
Coca-Cola Zero Sugar
0 kcal
Diät-Cola
0 kcal
Diät-Cola
1 kcal
Schoko-Protein-Nussriegel
230 kcal