rúcula
La rúcula es una hoja verde de sabor picante con 25 calorías por 100 g y vitamina K. Úsala en ensaladas, sándwiches y pesto.
Acerca de
La rúcula es una hoja verde de sabor picante y ligeramente amargo, con una textura crujiente. Se consume comúnmente cruda en ensaladas y sándwiches, o ligeramente marchita sobre pizzas, pastas y platos templados de cereales.
Información nutricional
Por 100 g
% Valor diario basado en una dieta de 2000 kcal
Calorías
25 kcal
1% DV
Grasa total
0.7g
1% DV
Vitamina D0.1g
Tiamina (B1)0.3g
Carbohidratos totales
3.7g
1% DV
Folato (B9)1.6g
Vitamina B122.1g
Proteína
2.6g
5% DV
Proteína vegetal2.6g
Vitaminas y minerales
Vitaminas
| Nutriente | Cantidad | % VD | Semivida |
|---|---|---|---|
| Colina | 15.3mg | 3% | |
| Vitamina A | 119.0mcg | 13% | |
| Tiamina (B1) | 0.0mg | 4% | |
| Riboflavina (B2) | 0.1mg | 7% | |
| Niacina (B3) | 0.3mg | 2% | |
| Ácido pantoténico (B5) | 0.4mg | 9% | |
| Vitamina B6 | 0.1mg | 4% | |
| Folato (B9) | 97.0mcg | 24% | |
| Vitamina C | 15.0mg | 17% | |
| Vitamina E | 0.4mg | 3% | |
| Vitamina K | 108.6mcg | 90% |
Minerales
| Nutriente | Cantidad | % VD | Semivida |
|---|---|---|---|
| Calcio | 160.0mg | 16% | |
| Cobre | 76.0mcg | 8% | |
| Hierro | 1.5mg | 8% | |
| Magnesio | 47.0mg | 11% | |
| Fósforo | 52.0mg | 7% | |
| Potasio | 369.0mg | 8% | |
| Selenio | 0.3mcg | 1% | |
| Sodio | 27.0mg | 1% | |
| Zinc | 0.5mg | 4% |
Recetas con rúcula (38)
Ensalada de salmón teriyaki con sésamo, chile y limón
612 kcal
Crostini de salmón ahumado con queso crema, pepino, limón, brotes, huevas y rúcula
1045 kcal
Sándwich de desayuno con bacon en pan brioche
560 kcal
Sardine and potato lunch plate with arugula, tomato, and lemon
470 kcal
Sardine tomato rye open-face sandwiches
430 kcal
Sardine and chickpea tomato salad with arugula
470 kcal
Sardine whole-grain open sandwich with arugula
390 kcal
Mushroom and egg frittata with side arugula and orange salad
385 kcal
Chickpea tuna pasta salad with tomatoes and arugula
575 kcal
Sardine white bean arugula salad
430 kcal
Sardine avocado whole-grain lunch toast with tomato and arugula
460 kcal
Sardine avocado whole grain toast plate
430 kcal
Sardine white bean tomato salad
510 kcal
Tuna white bean tomato grain bowl
495 kcal
Sardine tomato rye open-faced sandwiches
390 kcal
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
Tostada de aguacate con rúcula, tomates cherry y semillas de calabaza tostadas
337 kcal
Tostada de aguacate con rúcula, tomates cherry y semillas de calabaza
345 kcal
Tostada de aguacate con rúcula y tomates cherry
335 kcal
Tostada de aguacate
355 kcal
Tostada de aguacate con tomate, rúcula y semillas de calabaza
255 kcal