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ρόκα

Η ρόκα είναι πικάντικο φυλλώδες λαχανικό με 25 θερμίδες ανά 100γρ και βιταμίνη Κ. Ταιριάζει σε σαλάτες, σάντουιτς και πέστο.

ρόκα

Σχετικά

Η ρόκα είναι ένα πικάντικο, ελαφρώς πικρό φυλλώδες λαχανικό με τραγανή υφή. Συνήθως τρώγεται ωμή σε σαλάτες και σάντουιτς ή προστίθεται ελαφρά μαραμένη σε πίτσες, ζυμαρικά και ζεστά πιάτα με δημητριακά.

Διατροφικά στοιχεία

Ανά 100g

% Ημερήσια Αξία βάσει διατροφής 2000 kcal

Θερμίδες 25 kcal
1% DV
Συνολικά λιπαρά 0.7g
1% DV
Βιταμίνη D0.1g
Θειαμίνη (Β1)0.3g
Συνολικοί υδατάνθρακες 3.7g
1% DV
Φυλλικό οξύ (Β9)1.6g
Βιταμίνη B122.1g
Πρωτεΐνη 2.6g
5% DV
Φυτική πρωτεΐνη2.6g

Βιταμίνες & Μέταλλα

Βιταμίνες

Θρεπτικό συστατικόΠοσότηταΗΠ%Χρόνος ημιζωής
Χολίνη15.3mg3%
Φυλλικό οξύ (Β9)97.0mcg24%
Νιασίνη (Β3)0.3mg2%
Παντοθενικό οξύ (Β5)0.4mg9%
Ριβοφλαβίνη (Β2)0.1mg7%
Θειαμίνη (Β1)0.0mg4%
Βιταμίνη A119.0mcg13%
Βιταμίνη B60.1mg4%
Βιταμίνη C15.0mg17%
Βιταμίνη E0.4mg3%
Βιταμίνη K108.6mcg90%

Μέταλλα

Θρεπτικό συστατικόΠοσότηταΗΠ%Χρόνος ημιζωής
Ασβέστιο160.0mg16%
Χαλκός76.0mcg8%
Σίδηρος1.5mg8%
Μαγνήσιο47.0mg11%
Φώσφορος52.0mg7%
Κάλιο369.0mg8%
Σελήνιο0.3mcg1%
Νάτριο27.0mg1%
Ψευδάργυρος0.5mg4%

Συνταγές με ρόκα (23)

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
Τοστ αβοκάντο με ρόκα, ντοματίνια και καβουρδισμένους κολοκυθόσπορους
Τοστ αβοκάντο με ρόκα, ντοματίνια και καβουρδισμένους κολοκυθόσπορους
337 kcal
Τοστ με αβοκάντο, ρόκα, ντοματίνια και κολοκυθόσπορους
Τοστ με αβοκάντο, ρόκα, ντοματίνια και κολοκυθόσπορους
345 kcal
Τοστ με αβοκάντο, ρόκα και ντοματίνια
Τοστ με αβοκάντο, ρόκα και ντοματίνια
335 kcal
Τοστ με αβοκάντο
Τοστ με αβοκάντο
355 kcal
Τοστ με αβοκάντο, ντομάτα, ρόκα και κολοκυθόσπορους
Τοστ με αβοκάντο, ντομάτα, ρόκα και κολοκυθόσπορους
255 kcal
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