marjat
Marjat ovat makeanhappamia hedelmiä, joissa on 50 kcal / 100 g ja C-vitamiinia. Lisää niitä jogurttiin, puuroon tai smoothieen.
Tietoa
Marjat ovat pieniä, mehukkaita hedelmiä, joissa on makeanhapan maku. Niihin kuuluvat esimerkiksi mansikat, mustikat, vadelmat ja karhunvatukat. Marjoja syödään usein tuoreina, sekoitetaan smoothieihin, leivotaan jälkiruokiin tai käytetään jogurtin, murojen ja salaattien päällä.
Ravintosisältö
Per 100 g
% päivittäisestä arvosta perustuu 2000 kcal:n ruokavalioon
Kalorit
50 kcal
3% DV
Rasva yhteensä
0.5g
1% DV
K-vitamiini0.1g
tiamiini0.3g
Hiilihydraatit yhteensä
12.0g
4% DV
folaatti4.0g
B12-vitamiini7.0g
biotiini0.2g
Proteiini
1.0g
2% DV
Kasviproteiini1.0g
Vitamiinit ja kivennäisaineet
Vitamiinit
| Ravintoaine | Määrä | PV% | Puoliintumisaika |
|---|---|---|---|
| koliini | 8.0mg | 1% | |
| A-vitamiini | 5.0mcg | 1% | |
| tiamiini | 0.0mg | 3% | |
| riboflaviini | 0.0mg | 2% | |
| niasiini | 0.4mg | 3% | |
| pantoteenihappo | 0.2mg | 4% | |
| B6-vitamiini | 0.1mg | 3% | |
| folaatti | 20.0mcg | 5% | |
| C-vitamiini | 30.0mg | 33% | |
| E-vitamiini | 0.7mg | 5% | |
| K-vitamiini | 15.0mcg | 13% |
Kivennäisaineet
| Ravintoaine | Määrä | PV% | Puoliintumisaika |
|---|---|---|---|
| kalsium | 20.0mg | 2% | |
| kupari | 100.0mcg | 11% | |
| rauta | 0.6mg | 3% | |
| magnesium | 15.0mg | 4% | |
| fosfori | 25.0mg | 4% | |
| kalium | 150.0mg | 3% | |
| seleeni | 0.4mcg | 1% | |
| suola | 1.0mg | 0% | |
| sinkki | 0.3mg | 3% |
Reseptit, joissa on marjat (93)
Avocado Eggs
220 kcal
Greek yogurt bowl with strawberries, kiwi, and almonds
315 kcal
Jogurtti mustikoilla
180 kcal
Jogurtti mustikoilla
180 kcal
Greek yogurt berry kiwi bowl
255 kcal
Proteiinipirtelö kollageenilla, maapähkinävoilla ja mustikoilla
290 kcal
Heraproteiini-mustikka-maapähkinävoismoothie
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
Marja-banaanijogurttikulho hasselpähkinöillä
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-kulho banaanilla ja maapähkinävoilla
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 paistetulla kanalla, lohella, linsseillä ja paahdetuilla juureksilla
1250 kcal
Greek yogurt bowl with berries, chia seeds, and pumpkin seeds
390 kcal
Kesäinen marja-jogurttiparfait
180 kcal
Kesäinen marja-kaurajogurttiparfait
280 kcal
Kesäinen marjakompotti, viilennetty ja kevyesti makeutettu
75 kcal
Lämmin linssi-sienikulho mantelilla ja marjoilla
520 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
Paahdettu bataatti-, sieni- ja pinaattikulho tomaatti-marjaherkulla
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
Mansikkacrepit marjakastikkeella, kermavaahdolla ja tomusokerilla
520 kcal
Ruotsalaiset lihapullat perunamuusilla, puolukkahillolla ja kastikkeella
760 kcal
Vadelma-suklaapatukka
360 kcal