μούρα
Τα μούρα είναι γλυκόξινα φρούτα με 50 θερμίδες ανά 100γρ και βιταμίνη C. Πρόσθεσέ τα σε γιαούρτι, βρόμη ή smoothies.
Σχετικά
Τα μούρα είναι μικρά, ζουμερά φρούτα με γλυκόξινη γεύση, όπως οι φράουλες, τα μύρτιλα, τα σμέουρα και τα βατόμουρα. Συνήθως τρώγονται φρέσκα, μπαίνουν σε smoothies, ψήνονται σε γλυκά ή χρησιμοποιούνται ως επικάλυψη για γιαούρτι, δημητριακά και σαλάτες.
Διατροφικά στοιχεία
Ανά 100g
% Ημερήσια Αξία βάσει διατροφής 2000 kcal
Θερμίδες
50 kcal
3% DV
Συνολικά λιπαρά
0.5g
1% DV
Βιταμίνη K0.1g
Θειαμίνη (Β1)0.3g
Συνολικοί υδατάνθρακες
12.0g
4% DV
Φυλλικό οξύ (Β9)4.0g
Βιταμίνη B127.0g
Βιοτίνη (Β7)0.2g
Πρωτεΐνη
1.0g
2% DV
Φυτική πρωτεΐνη1.0g
Βιταμίνες & Μέταλλα
Βιταμίνες
| Θρεπτικό συστατικό | Ποσότητα | ΗΠ% | Χρόνος ημιζωής |
|---|---|---|---|
| Χολίνη | 8.0mg | 1% | |
| Βιταμίνη A | 5.0mcg | 1% | |
| Θειαμίνη (Β1) | 0.0mg | 3% | |
| Ριβοφλαβίνη (Β2) | 0.0mg | 2% | |
| Νιασίνη (Β3) | 0.4mg | 3% | |
| Παντοθενικό οξύ (Β5) | 0.2mg | 4% | |
| Βιταμίνη B6 | 0.1mg | 3% | |
| Φυλλικό οξύ (Β9) | 20.0mcg | 5% | |
| Βιταμίνη C | 30.0mg | 33% | |
| Βιταμίνη E | 0.7mg | 5% | |
| Βιταμίνη K | 15.0mcg | 13% |
Μέταλλα
| Θρεπτικό συστατικό | Ποσότητα | ΗΠ% | Χρόνος ημιζωής |
|---|---|---|---|
| Ασβέστιο | 20.0mg | 2% | |
| Χαλκός | 100.0mcg | 11% | |
| Σίδηρος | 0.6mg | 3% | |
| Μαγνήσιο | 15.0mg | 4% | |
| Φώσφορος | 25.0mg | 4% | |
| Κάλιο | 150.0mg | 3% | |
| Σελήνιο | 0.4mcg | 1% | |
| Νάτριο | 1.0mg | 0% | |
| Ψευδάργυρος | 0.3mg | 3% |
Συνταγές με μούρα (93)
Avocado Eggs
220 kcal
Greek yogurt bowl with strawberries, kiwi, and almonds
315 kcal
Γιαούρτι με μύρτιλα
180 kcal
Γιαούρτι με μύρτιλα
180 kcal
Greek yogurt berry kiwi bowl
255 kcal
Πρωτεϊνικό σέικ με κολλαγόνο, φυστικοβούτυρο και μύρτιλα
290 kcal
Σέικ πρωτεΐνης ορού γάλακτος με μύρτιλα και φυστικοβούτυρο
220 kcal
Plain yogurt with blueberries, Brazil nut, and sunflower seeds
240 kcal
Greek yogurt bowl with strawberries, kiwi, and pumpkin seeds
290 kcal
Fortified milk smoothie with banana, berries, spinach, and peanut butter
470 kcal
Μπολ γιαουρτιού με μούρα, μπανάνα και φουντούκια
320 kcal
Fortified oatmeal with milk, blueberries, and almond butter
410 kcal
Cottage cheese bowl with strawberries, orange segments, walnuts, and hemp seeds
370 kcal
Fortified milk smoothie with oats, strawberries, orange, and almond butter
430 kcal
Greek yogurt dinner bowl with pumpkin seeds, kiwi, and berries
360 kcal
Overnight oats with chia seeds, strawberries, and fortified soy milk
360 kcal
Breakfast smoothie with kefir, spinach, banana, berries, and almond butter
355 kcal
Greek yogurt bowl with kiwi, strawberries, and fortified whole-grain cereal
360 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries as a light dinner add-on
290 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet
480 kcal
Fortified oatmeal with milk, pumpkin seeds, and blueberries
360 kcal
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 kcal
Fortified whole-grain cereal with milk, blueberries, and almonds
350 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Fortified high-protein cereal with milk and blueberries
310 kcal
Acai bowl με μπανάνα και φυστικοβούτυρο
430 kcal
Plain kefir with blueberries, bran cereal, and walnuts
320 kcal
Overnight oats with chia seeds, banana, and strawberries
420 kcal
Cream of wheat made with fortified soy milk plus blackstrap molasses and blueberries
310 kcal
Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds
360 kcal
Fortified soy yogurt dinner side with berries, chia, and one Brazil nut
260 kcal
Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut
320 kcal
Fortified soy yogurt dinner side with berries, ground flax, and one Brazil nut
220 kcal
Fortified soy yogurt dinner parfait with berries, kiwi, chia, and walnuts
390 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Greek yogurt cottage cheese berry walnut lunch bowl
410 kcal
Greek yogurt berry chia bowl
290 kcal
Kefir smoothie with strawberries, spinach, and oats
285 kcal
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 kcal
Cottage cheese with strawberries and Brazil nuts
285 kcal
Greek yogurt bowl with chia seeds, kiwi, and berries
300 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Fortified kefir smoothie with spinach, banana, and strawberries
290 kcal
Overnight oats with milk, chia, raspberries, and almond butter
420 kcal
Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia
340 kcal
Cottage cheese breakfast bowl with pineapple, blueberries, and walnuts
300 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Fortified oatmeal made with milk, strawberries, and almond butter
390 kcal
Overnight oats with chia seeds, strawberries, and fortified milk
320 kcal
Cottage cheese bowl with orange, blueberries, and almonds
340 kcal
Fortified high-protein cereal with milk and strawberries
320 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
Fortified high-protein breakfast smoothie
360 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Greek yogurt berry oat parfait
340 kcal
Fortified soy milk smoothie with strawberries, spinach, and peanut butter
340 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Fortified breakfast cereal with milk and strawberries
320 kcal
Greek yogurt bowl with berries and pumpkin seeds
320 kcal
Greek yogurt bowl with walnuts, berries, and chia seeds
360 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a savory-sweet dinner side
320 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a light dinner
430 kcal
Greek yogurt bowl with chia, walnuts, and berries
380 kcal
Greek yogurt parfait with berries, oats, and walnuts
430 kcal
Greek yogurt bowl with berries, chia, 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
Egg and cottage cheese veggie plate with whole-grain toast and berries
510 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 berry bowl with chia seeds and walnuts
320 kcal
Greek yogurt fruit and seed lunch bowl
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
Harvest Bowl με σοταρισμένο κοτόπουλο, σολομό, φακές και ψητά λαχανικά ρίζας
1250 kcal
Greek yogurt bowl with berries, chia seeds, and pumpkin seeds
390 kcal
Γιαούρτι παρφέ με καλοκαιρινά μούρα
180 kcal
Παρφέ με καλοκαιρινά μούρα, βρόμη και γιαούρτι
280 kcal
Κομπόστα καλοκαιρινών μούρων, παγωμένη και ελαφρώς γλυκιά
75 kcal
Ζεστό μπολ με φακές και μανιτάρια με τραγανό αμύγδαλο και μούρα
520 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
Μπολ με ψητή γλυκοπατάτα, μανιτάρια και σπανάκι με ρέλις ντομάτας και μούρων
420 kcal
Greek yogurt berry chia parfait with pumpkin seeds
430 kcal
Greek yogurt bowl with pumpkin seeds and berries
320 kcal
Greek yogurt with berries and chia seeds
260 kcal
Κρέπες με φράουλες, σάλτσα μούρων, σαντιγί και άχνη ζάχαρη
520 kcal
Σουηδικά κεφτεδάκια με βουτυρένιο πουρέ πατάτας, μαρμελάδα lingonberry και σάλτσα gravy
760 kcal
Μπάρα σοκολάτας με βατόμουρο
360 kcal