rukola
Rukola on piprane lehtköögivili, milles on 25 kcal 100 g kohta ja palju K-vitamiini. Kasuta seda salatites, võileibades ja pestos.
Teave
Rukola on piprane, kergelt mõrkjas lehtköögivili krõmpsuva tekstuuriga. Seda süüakse sageli toorelt salatites ja võileibades või lastakse kergelt närtsida pitsadel, pastaroogades ja soojades teraviljaroogades.
Toitumisalane teave
100 g kohta
% päevasest väärtusest põhineb 2000 kcal dieedil
Kalorid
25 kcal
1% DV
Rasvad kokku
0.7g
1% DV
D-vitamiin0.1g
tiamiin (B1-vitamiin)0.3g
Süsivesikud kokku
3.7g
1% DV
folaat (B9-vitamiin)1.6g
B12-vitamiin2.1g
Valk
2.6g
5% DV
Taimne valk2.6g
Vitamiinid ja mineraalid
Vitamiinid
| Toitaine | Kogus | PV% | Poolestusaeg |
|---|---|---|---|
| koliin | 15.3mg | 3% | |
| A-vitamiin | 119.0mcg | 13% | |
| tiamiin (B1-vitamiin) | 0.0mg | 4% | |
| riboflaviin (B2-vitamiin) | 0.1mg | 7% | |
| niatsiin (B3-vitamiin) | 0.3mg | 2% | |
| pantoteenhape (B5-vitamiin) | 0.4mg | 9% | |
| B6-vitamiin | 0.1mg | 4% | |
| folaat (B9-vitamiin) | 97.0mcg | 24% | |
| C-vitamiin | 15.0mg | 17% | |
| E-vitamiin | 0.4mg | 3% | |
| K-vitamiin | 108.6mcg | 90% |
Mineraalid
| Toitaine | Kogus | PV% | Poolestusaeg |
|---|---|---|---|
| kaltsium | 160.0mg | 16% | |
| vask | 76.0mcg | 8% | |
| raud | 1.5mg | 8% | |
| magneesium | 47.0mg | 11% | |
| fosfor | 52.0mg | 7% | |
| kaalium | 369.0mg | 8% | |
| seleen | 0.3mcg | 1% | |
| naatrium | 27.0mg | 1% | |
| tsink | 0.5mg | 4% |
Retseptid koostisosaga rukola (38)
Teriyaki lõhesalat seesami, tšilli ja sidruniga
612 kcal
Suitsulõhe crostinid toorjuustu, kurgi, sidruni, idude, kalamarja ja rukolaga
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Peekoniga hommikusöögivõileib brioche-saiaga
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
Avokaadoröstsai rukola, kirsstomatite ja röstitud kõrvitsaseemnetega
337 kcal
Avokaadoröstsai rukola, kirsstomatite ja kõrvitsaseemnetega
345 kcal
Avokaadoröstsai rukola ja kirsstomatitega
335 kcal
Avokaadoröstsai
355 kcal
Avokaadoröstsai tomati, rukola ja kõrvitsaseemnetega
255 kcal