خانه / world / قارچ

قارچ

قارچ یک ماده غذایی کم‌کالری با 22 کالری در هر 100 گرم است و منبع خوبی از پتاسیم به شمار می‌آید.

قارچ

درباره

قارچ‌ها نوعی قارچ خوراکی هستند که طعمی ملایم، خوش‌طعم و اومامی دارند و پس از پخت بافتی نرم و تا حدی گوشتی پیدا می‌کنند. از قارچ معمولاً به‌صورت تفت‌داده، برشته یا گریل‌شده استفاده می‌شود و آن را به سوپ‌ها، سس‌ها، غذاهای تفت‌دادنی و انواع پاستا نیز اضافه می‌کنند.

اطلاعات تغذیه‌ای

در هر 100 گرم

٪ ارزش روزانه بر اساس رژیم غذایی 2000 کیلوکالری

کالری 22 kcal

1% DV

کل چربی 0.3g

0% DV

ویتامین D0.1g

تیامین (ویتامین B1)0.2g

کل کربوهیدرات 3.3g

1% DV

فولات (ویتامین B9)1.0g

ویتامین B122.0g

بیوتین (ویتامین B7)0.3g

پروتئین 3.1g

6% DV

پروتئین گیاهی3.1g

ویتامین‌ها و مواد معدنی

ویتامین‌ها

ماده مغذی	مقدار	٪DV	نیمه‌عمر
کولین	17.3mg	3%
فولات (ویتامین B9)	17.0mcg	4%
نیاسین (ویتامین B3)	3.6mg	23%
اسید پانتوتنیک (ویتامین B5)	1.5mg	30%
ریبوفلاوین (ویتامین B2)	0.4mg	31%
تیامین (ویتامین B1)	0.1mg	7%
ویتامین B6	0.1mg	6%
ویتامین C	2.1mg	2%
ویتامین D	0.2mcg	1%
ویتامین E	0.0mg	0%

مواد معدنی

ماده مغذی	مقدار	٪DV	نیمه‌عمر
کلسیم	3.0mg	0%
مس	318.0mcg	35%
آهن	0.5mg	3%
منیزیم	9.0mg	2%
فسفر	86.0mg	12%
پتاسیم	318.0mg	7%
سلنیوم	9.3mcg	17%
سدیم	5.0mg	0%
روی	0.5mg	5%

دستورهای غذایی با قارچ (59)

Mushroom tofu soba lunch bowl with edamame, bok choy, and sesame

Spinach and mushroom omelet with tomato and feta

Tofu scramble with spinach, mushrooms, red bell pepper, and iodized salt

Mushroom tempeh soba dinner bowl with broccoli and sesame

Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing

Chickpea and kale quinoa dinner bowl with roasted mushrooms

Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa

Chicken stir-fry with broccoli, bell peppers, mushrooms, and brown rice

Creamy white bean and mushroom skillet with fortified soy milk

Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes

UV-exposed mushroom and white bean skillet with fortified soy yogurt sauce

Vegetable omelet with mushrooms, spinach and a baked potato

Chickpea and mushroom tomato pasta with nutritional yeast

Tofu stir-fry with bok choy, mushrooms, red bell pepper, and soba noodles

Mushroom omelet with broccoli and roasted potatoes

Mushroom spinach omelet with baked potato and side salad

Shrimp stir-fry with bok choy, mushrooms and brown rice

Tofu, mushroom, and spinach soba bowl

Tofu stir-fry with broccoli, mushrooms, bok choy, and brown rice

Beef and broccoli stir-fry with mushrooms over quinoa

White bean, tomato, and mushroom stew with fortified soy yogurt on the side

Chickpea pasta with tomato, mushrooms, spinach, and fortified nutritional yeast

Soba noodle dinner with edamame, mushrooms, bok choy, nori, and sesame

Calcium-Set Tofu Stir-Fry with Broccoli and Mushrooms

Mushroom and tofu stir-fry with broccoli and brown rice

Chickpea, mushroom, and spinach curry with baked potato

Mushroom omelet with asparagus and a side of roasted potatoes

برنج با تخم‌مرغ، قارچ و بادام

برنج با تخم‌مرغ، قارچ و بادام

Mushroom and egg frittata with asparagus and side salad

Spinach mushroom omelet with fortified whole grain toast

Spinach mushroom omelet with fortified milk

Spinach and mushroom omelet with 2 eggs

Spinach and Mushroom Omelet with Avocado

Spinach mushroom omelet

Spinach and mushroom omelet with feta

Spinach mushroom omelet with iodized salt

Spinach and mushroom omelet with iodized salt and whole-grain toast

Spinach and mushroom omelet with iodized salt

Spinach and mushroom egg scramble with whole-grain toast

Spinach and mushroom omelet with whole-grain toast

Tofu stir-fry with bok choy, mushrooms, and brown rice

Beef stir-fry with brown rice, bok choy, and mushrooms

Chicken stir-fry with brown rice, bok choy, and mushrooms

Tofu stir-fry with edamame, bok choy, and mushrooms

Egg and vegetable frittata with side salad

Tofu stir-fry with broccoli, mushrooms, and brown rice

Tofu brown rice stir-fry with broccoli, mushrooms, and sesame

هاروست باول با مرغ سرخ‌شده، سالمون، عدس و ریشه‌های برشته

هاروست باول با مرغ سرخ‌شده، سالمون، عدس و ریشه‌های برشته

کاسه گرم عدس و قارچ با کرانچ بادام و بری

کاسه گرم عدس و قارچ با کرانچ بادام و بری

کاسه سیب‌زمینی شیرین برشته، قارچ و اسفناج با چاشنی گوجه و بری

کاسه سیب‌زمینی شیرین برشته، قارچ و اسفناج با چاشنی گوجه و بری

Shrimp stir-fry with tofu, bok choy, mushrooms, and soba noodles

Tofu stir-fry with bok choy and mushrooms

Tofu stir-fry with edamame, bok choy, mushrooms, and soba noodles

Chicken stir-fry with tofu, bok choy, mushrooms, and quinoa

Shrimp stir-fry with bok choy, mushrooms, and brown rice

فریکاسه مرغ و قارچ وحشی با سس خامه‌ای و برنج سفید بخارپز

فریکاسه مرغ و قارچ وحشی با سس خامه‌ای و برنج سفید بخارپز

مرغ و قارچ وحشی با سس خامه‌ای سبک و برنج سفید بخارپز

مرغ و قارچ وحشی با سس خامه‌ای سبک و برنج سفید بخارپز

هات‌پات دریایی و سبزیجات با توفو، کلم چینی و قارچ

هات‌پات دریایی و سبزیجات با توفو، کلم چینی و قارچ

تفت قارچ سفید و فلفل سبز

تفت قارچ سفید و فلفل سبز

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