rukola
Rukola je lisnato povrće paprenog okusa s 25 kalorija na 100 g i vitaminom K. Dodajte je u salate, sendviče i pesto.
O proizvodu
Rukola je lisnato povrće paprenog, blago gorkog okusa i hrskave teksture. Najčešće se jede sirova u salatama i sendvičima, a može se i kratko uvenuti na pizzi, tjestenini i toplim jelima od žitarica.
Nutritivne vrijednosti
Na 100 g
% dnevne vrijednosti na temelju prehrane od 2000 kcal
Kalorije
25 kcal
1% DV
Ukupne masti
0.7g
1% DV
Vitamin D0.1g
Tiamin (B1)0.3g
Ukupni ugljikohidrati
3.7g
1% DV
Folat (B9)1.6g
Vitamin B122.1g
Proteini
2.6g
5% DV
Biljni proteini2.6g
Vitamini i minerali
Vitamini
| Nutrijent | Količina | DV% | Poluživot |
|---|---|---|---|
| Kolin | 15.3mg | 3% | |
| Vitamin A | 119.0mcg | 13% | |
| Tiamin (B1) | 0.0mg | 4% | |
| Riboflavin (B2) | 0.1mg | 7% | |
| Niacin (B3) | 0.3mg | 2% | |
| Pantotenska kiselina (B5) | 0.4mg | 9% | |
| Vitamin B6 | 0.1mg | 4% | |
| Folat (B9) | 97.0mcg | 24% | |
| Vitamin C | 15.0mg | 17% | |
| Vitamin E | 0.4mg | 3% | |
| Vitamin K | 108.6mcg | 90% |
Minerali
| Nutrijent | Količina | DV% | Poluživot |
|---|---|---|---|
| Kalcij | 160.0mg | 16% | |
| Bakar | 76.0mcg | 8% | |
| Željezo | 1.5mg | 8% | |
| Magnezij | 47.0mg | 11% | |
| Fosfor | 52.0mg | 7% | |
| Kalij | 369.0mg | 8% | |
| Selen | 0.3mcg | 1% | |
| Natrij | 27.0mg | 1% | |
| Cink | 0.5mg | 4% |
Recepti sa sastojkom rukola (38)
Teriyaki salata s lososom sa sezamom, čilijem i limunom
612 kcal
Krostini s dimljenim lososom, krem sirom, krastavcem, limunom, klicama, ikrom i rikulom
1045 kcal
Sendvič za doručak sa slaninom u brioche pecivu
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
Tost s avokadom, rikolom, cherry rajčicama i prženim bučinim sjemenkama
337 kcal
Tost s avokadom, rikolom, cherry rajčicama i bučinim sjemenkama
345 kcal
Toast s avokadom, rikolom i cherry rajčicama
335 kcal
Tost s avokadom
355 kcal
Tost s avokadom, rajčicom, rikulom i bučinim sjemenkama
255 kcal