זרעי צ'יה
זרעי צ'יה הם זרעים אכילים זעירים עם 486 קלוריות ל-100 גרם וכמות בולטת של סידן. מוסיפים אותם לפודינג, שייקים ואפייה.
אודות
זרעי צ'יה הם זרעים זעירים ופריכים עם טעם עדין ואגוזי, שמתרככים והופכים לג'ל לאחר השריה. נהוג להשתמש בהם בשייקים, פודינגים, דייסת שיבולת שועל ומאפים, וגם כתחליף לביצה או כחומר מסמיך.
ערכים תזונתיים
ל-100 גרם
% מהצריכה היומית מבוסס על תזונה של 2000 קק"ל
קלוריות
486 kcal
24% DV
סך השומן
30.7g
47% DV
ויטמין D3.3g
ויטמין K2.3g
תיאמין (ויטמין B1)23.7g
סך הפחמימות
42.1g
14% DV
פולאט (ויטמין B9)34.4g
ביוטין (ויטמין B7)7.7g
חלבון
16.5g
33% DV
חלבון מהצומח16.5g
ויטמינים ומינרלים
ויטמינים
| רכיב תזונתי | כמות | % מהצריכה היומית | זמן מחצית חיים |
|---|---|---|---|
| תיאמין (ויטמין B1) | 0.6mg | 52% | |
| ריבופלבין (ויטמין B2) | 0.2mg | 13% | |
| ניאצין (ויטמין B3) | 8.8mg | 55% | |
| פולאט (ויטמין B9) | 49.0mcg | 12% | |
| ויטמין C | 1.6mg | 2% | |
| ויטמין E | 0.5mg | 3% |
מינרלים
| רכיב תזונתי | כמות | % מהצריכה היומית | זמן מחצית חיים |
|---|---|---|---|
| סידן | 631.0mg | 63% | |
| ברזל | 7.7mg | 43% | |
| מגנזיום | 335.0mg | 80% | |
| זרחן | 860.0mg | 123% | |
| אשלגן | 407.0mg | 9% | |
| סלניום | 55.2mcg | 100% | |
| נתרן | 16.0mg | 1% | |
| אבץ | 4.6mg | 42% |
מתכונים עם זרעי צ'יה (55)
קערת יוגורט עם תפוח, זרעי צ'יה ופלח לימון
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