σπόροι τσία
Οι σπόροι τσία είναι μικροί βρώσιμοι σπόροι με 486 θερμίδες ανά 100γρ. Ξεχωρίζουν για το ασβέστιο και ταιριάζουν σε πουτίγκες, smoothies και ψήσιμο.
Σχετικά
Οι σπόροι τσία είναι μικροί, τραγανοί σπόροι με ήπια, ξηροκαρπάτη γεύση που μαλακώνουν και γίνονται σαν τζελ όταν μουλιάσουν. Χρησιμοποιούνται συχνά σε smoothies, πουτίγκες, βρόμη, αρτοσκευάσματα, καθώς και ως υποκατάστατο αυγού ή πηκτικό.
Διατροφικά στοιχεία
Ανά 100g
% Ημερήσια Αξία βάσει διατροφής 2000 kcal
Θερμίδες
486 kcal
24% DV
Συνολικά λιπαρά
30.7g
47% DV
Βιταμίνη D3.3g
Βιταμίνη K2.3g
Θειαμίνη (Β1)23.7g
Συνολικοί υδατάνθρακες
42.1g
14% DV
Φυλλικό οξύ (Β9)34.4g
Βιοτίνη (Β7)7.7g
Πρωτεΐνη
16.5g
33% DV
Φυτική πρωτεΐνη16.5g
Βιταμίνες & Μέταλλα
Βιταμίνες
| Θρεπτικό συστατικό | Ποσότητα | ΗΠ% | Χρόνος ημιζωής |
|---|---|---|---|
| Θειαμίνη (Β1) | 0.6mg | 52% | |
| Ριβοφλαβίνη (Β2) | 0.2mg | 13% | |
| Νιασίνη (Β3) | 8.8mg | 55% | |
| Φυλλικό οξύ (Β9) | 49.0mcg | 12% | |
| Βιταμίνη C | 1.6mg | 2% | |
| Βιταμίνη E | 0.5mg | 3% |
Μέταλλα
| Θρεπτικό συστατικό | Ποσότητα | ΗΠ% | Χρόνος ημιζωής |
|---|---|---|---|
| Ασβέστιο | 631.0mg | 63% | |
| Σίδηρος | 7.7mg | 43% | |
| Μαγνήσιο | 335.0mg | 80% | |
| Φώσφορος | 860.0mg | 123% | |
| Κάλιο | 407.0mg | 9% | |
| Σελήνιο | 55.2mcg | 100% | |
| Νάτριο | 16.0mg | 1% | |
| Ψευδάργυρος | 4.6mg | 42% |
Συνταγές με σπόροι τσία (55)
Μπολ γιαουρτιού με μήλο, σπόρους chia και φέτα λεμονιού
250 kcal
Greek yogurt berry kiwi bowl
255 kcal
Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats
430 kcal
Spinach banana yogurt oat smoothie
465 kcal
Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds
560 kcal
Greek yogurt bowl with kiwi, banana, chia seeds, and pumpkin seeds
395 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
Overnight oats with chia, pumpkin seeds, banana, and fortified milk
494 kcal
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 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
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 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
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 kcal
Greek yogurt bowl with chia seeds, kiwi, and berries
300 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
Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia
340 kcal
Fortified oatmeal with banana, chia seeds, and almond butter
420 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
Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds
365 kcal
Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds
360 kcal
Cottage cheese with orange and chia seeds
260 kcal
Greek yogurt berry oat parfait
340 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 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
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, chia seeds, and pumpkin seeds
390 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, chia, and pumpkin seeds
410 kcal
Greek yogurt bowl with kiwi, chia seeds, and walnuts
380 kcal
Greek yogurt bowl with pumpkin seeds and berries
320 kcal
Greek yogurt with berries and chia seeds
260 kcal
Greek yogurt bowl with walnuts, kiwi, and chia seeds
390 kcal