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Kürbiskerne

Kürbiskerne sind ein knackiger Snack mit 559 Kalorien pro 100 g und viel Kupfer. Sie liefern außerdem Protein und gesunde Fette.

Kürbiskerne

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Kürbiskerne, auch Pepitas genannt, sind nussige, knackige Samen mit einem milden, erdigen Geschmack. Man isst sie oft geröstet als Snack, streut sie über Salate und Suppen oder verwendet sie zum Backen und für Saucen.

Nährwertangaben

Pro 100 g

% Tageswert basierend auf einer Ernährung mit 2000 kcal

Kalorien 559 kcal

28% DV

Fett gesamt 49.1g

76% DV

Vitamin D8.7g

Vitamin K16.2g

Thiamin21.0g

Kohlenhydrate gesamt 10.7g

4% DV

Folat6.0g

Vitamin B121.4g

Biotin3.3g

Protein 30.2g

60% DV

Pflanzliches Protein30.2g

Vitamine & Mineralstoffe

Vitamine

Nährstoff	Menge	NRV%	Halbwertszeit
Cholin	63.3mg	12%
Folat	58.0mcg	14%
Niacin	5.0mg	31%
Pantothensäure	0.8mg	15%
Riboflavin	0.2mg	12%
Thiamin	0.3mg	23%
Vitamin B6	0.1mg	8%
Vitamin C	1.9mg	2%
Vitamin E	2.2mg	15%
Vitamin K	7.3mcg	6%

Mineralstoffe

Nährstoff	Menge	NRV%	Halbwertszeit
Calcium	46.0mg	5%
Kupfer	1343.0mcg	149%
Eisen	8.8mg	49%
Magnesium	592.0mg	141%
Phosphor	1233.0mg	176%
Kalium	809.0mg	17%
Selen	9.4mcg	17%
Natrium	7.0mg	0%
Zink	7.8mg	71%

Rezepte mit Kürbiskerne (62)

Lentil and spinach chicken salad with avocado and citrus vinaigrette

Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds

Overnight oats with chia, pumpkin seeds, banana, and fortified milk

Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats

Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds

Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut

Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing

Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds

White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

Chickpea kale grain salad with pumpkin seeds

Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato

Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini

Chickpea Tomato Kale Stew with Pumpkin Seeds

Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce

Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds

Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds

Chickpea spinach red pepper grain bowl

Chicken broccoli sweet potato lunch bowl

Greek yogurt chickpea cucumber lunch bowl

Beef and roasted sweet potato spinach salad

Spinach chickpea tofu salad with citrus

Kiwi spinach kefir smoothie with oats and pumpkin seeds

Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries

Overnight oats with milk, pumpkin seeds, strawberries, and almond butter

Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia

Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats

Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds

Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

Overnight oats with milk, banana, pumpkin seeds, and blueberries

Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds

Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats

Fortified oatmeal with strawberries and pumpkin seeds

Fortified oatmeal with banana, pumpkin seeds, and milk

Oatmeal with banana, pumpkin seeds, and milk

Fortified oatmeal with milk, banana, and pumpkin seeds

Greek yogurt bowl with berries and pumpkin seeds

Lentil and roasted vegetable grain bowl

Greek yogurt bowl with berries, pumpkin seeds, and oats

Greek yogurt chicken salad with pumpkin seeds and orange segments

Lentil and roasted vegetable salad with pumpkin seeds

Greek yogurt parfait with berries, pumpkin seeds, and oats

Greek yogurt parfait with berries, oats, and pumpkin seeds

Greek yogurt fruit and seed lunch bowl

Greek yogurt chicken salad with chickpeas and pumpkin seeds

Greek yogurt bowl with berries, oats, and pumpkin seeds

Greek yogurt fruit and oat bowl with pumpkin seeds

Greek yogurt bowl with berries, chia seeds, and pumpkin seeds

Greek yogurt lentil salad with cucumber, tomatoes, and pumpkin seeds

Greek yogurt berry chia parfait with pumpkin seeds

Greek yogurt bowl with kiwi, chia, and pumpkin seeds

Greek yogurt bowl with pumpkin seeds and berries

Greek yogurt bowl with kiwi, pumpkin seeds, and oats

Avocado-Toast mit Rucola, Cherrytomaten und gerösteten Kürbiskernen

Avocado-Toast mit Rucola, Cherrytomaten und gerösteten Kürbiskernen

Avocado-Toast mit Rucola, Cherrytomaten und Kürbiskernen

Avocado-Toast mit Rucola, Cherrytomaten und Kürbiskernen

Avocado-Toast mit Rucola und Cherrytomaten

Avocado-Toast mit Rucola und Cherrytomaten

Avocado-Toast

Avocado-Toast mit Tomate, Rucola und Kürbiskernen

Avocado-Toast mit Tomate, Rucola und Kürbiskernen

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