ubi jalar
Ubi jalar mengandung 86 kalori per 100g dan kaya vitamin A, cocok untuk lauk mengenyangkan, puree, dan aneka hidangan panggang.
Tentang
Ubi jalar adalah sayuran akar bertepung dengan rasa manis alami dan daging berwarna oranye, putih, atau ungu. Ubi jalar umum dipanggang, dibakar, dihaluskan, atau digunakan dalam sup, casserole, dan hidangan penutup.
Fakta Nutrisi
Per 100g
% Nilai Harian berdasarkan diet 2000 kkal
Kalori
86 kcal
4% DV
Total Lemak
0.1g
0% DV
Total Karbohidrat
20.1g
7% DV
Folat3.0g
Vitamin B124.2g
Biotin12.9g
Protein
1.6g
3% DV
Protein Nabati1.6g
Vitamin & Mineral
Vitamin
| Nutrisi | Jumlah | %AKG | Waktu paruh |
|---|---|---|---|
| Kolin | 12.3mg | 2% | |
| Vitamin A | 709.0mcg | 79% | |
| Vitamin B1 | 0.1mg | 7% | |
| Vitamin B2 | 0.1mg | 5% | |
| Niasin | 0.6mg | 3% | |
| Asam Pantotenat | 0.8mg | 16% | |
| Vitamin B6 | 0.2mg | 12% | |
| Folat | 11.0mcg | 3% | |
| Vitamin C | 2.4mg | 3% | |
| Vitamin E | 0.3mg | 2% | |
| Vitamin K | 1.8mcg | 2% |
Mineral
| Nutrisi | Jumlah | %AKG | Waktu paruh |
|---|---|---|---|
| Kalsium | 30.0mg | 3% | |
| Tembaga | 151.0mcg | 17% | |
| Zat Besi | 0.6mg | 3% | |
| Magnesium | 25.0mg | 6% | |
| Fosfor | 47.0mg | 7% | |
| Kalium | 337.0mg | 7% | |
| Selenium | 0.6mcg | 1% | |
| Natrium | 55.0mg | 2% | |
| Seng | 0.3mg | 3% |
Resep dengan ubi jalar (70)
Irisan ubi jalar panggang dengan minyak dan garam laut
205 kcal
Ayam panggang dengan ubi jalar tumbuk dan brokoli kukus
760 kcal
Cheeseburger dengan roti wijen dan kentang goreng ubi jalar
650 kcal
Dada ayam panggang dengan buncis, kubis brussel, dan ubi jalar panggang
455 kcal
Pisang dengan ubi jalar panggang
291 kcal
Dada ayam panggang berbumbu dengan ubi jalar panggang dan mayones herba
1025 kcal
Ayam panggang dengan buncis panggang, kubis brussel, dan ubi jalar
470 kcal
Ayam Panggang dengan Ubi Jalar dan Kembang Kol
341 kcal
Ayam panggang dengan ubi jalar Jepang dan kembang kol
360 kcal
Greek yogurt dinner bowl with edamame, roasted sweet potato, pumpkin seeds, and orange segments
495 kcal
Lentil quinoa dinner bowl with roasted sweet potato, kale, and tahini
510 kcal
Greek yogurt chicken bowl with sweet potato and broccoli
515 kcal
Roast chicken dinner with sweet potato, sautéed kale, and mushrooms
575 kcal
Chicken Lentil Sweet Potato Lunch Bowl
610 kcal
Quinoa bowl dengan ubi jalar panggang, alpukat, edamame, kol merah, paprika merah, hummus, dan jeruk nipis
760 kcal
Beef and bean chili with tomato and baked sweet potato
610 kcal
Turkey and hummus wrap with kale and roasted sweet potato
520 kcal
Greek yogurt bowl with baked sweet potato, chickpeas, and pumpkin seeds
510 kcal
Vegetable frittata with mushrooms, spinach, and feta plus baked sweet potato
470 kcal
Grilled chicken bowl with black beans, sweet potato, and pumpkin seeds
610 kcal
Spinach mushroom omelet with baked sweet potato and side salad
510 kcal
Mushroom omelet with spinach, side salad, and baked sweet potato
510 kcal
Lentil and spinach tomato stew with baked sweet potato
540 kcal
Baked salmon with roasted sweet potato and sautéed spinach
620 kcal
Turkey, roasted sweet potato, and pumpkin seed grain bowl
590 kcal
Salmon and roasted sweet potato spinach salad
610 kcal
Turkey avocado sweet potato lunch plate
510 kcal
Turkey avocado sweet potato plate
610 kcal
Daging Domba Panggang dengan Puree Ubi Jalar, Bayam Layu, Yogurt, dan Almond
620 kcal
Lentil and chickpea grain bowl with roasted sweet potato and tahini
680 kcal
Black bean sweet potato lunch bowl
520 kcal
Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds
640 kcal
Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds
610 kcal
Black Bean and Sweet Potato Chili with Tomato and Red Pepper
430 kcal
Fortified soy yogurt and nutritional yeast baked sweet potato dinner with black beans and spinach
480 kcal
Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds
540 kcal
White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds
540 kcal
Chickpea and Sweet Potato Curry with Kale
540 kcal
Baked sweet potato with black beans, salsa, avocado, and nutritional yeast
470 kcal
Baked sweet potato with black beans, steamed collards, and fortified soy yogurt sauce
510 kcal
Chickpea spinach sweet potato salad with tahini lemon dressing
495 kcal
Baked salmon with roasted sweet potato and steamed broccoli
540 kcal
Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds
560 kcal
Tempeh sweet potato and Brussels sprouts sheet-pan dinner with fortified nutritional yeast
540 kcal
Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato
610 kcal
Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini
710 kcal
Black Bean Sweet Potato Chili
460 kcal
Lentil and spinach curry with baked sweet potato
510 kcal
Chicken broccoli sweet potato lunch bowl
575 kcal
Beef and roasted sweet potato spinach salad
520 kcal
Soft-boiled eggs with roasted sweet potato and red bell pepper
315 kcal
Bean and sweet potato power bowl with salsa
610 kcal
Lentil and sweet potato curry with kale
560 kcal
Salmon with roasted sweet potato and broccoli
560 kcal
Beef and sweet potato power plate with broccoli
640 kcal
Grilled chicken quinoa bowl with spinach, roasted sweet potato, and bell peppers
620 kcal
Salmon and sweet potato lunch plate with broccoli
540 kcal
Turkey and sweet potato wrap with kale and yogurt sauce
510 kcal
Harvest Bowl dengan Ayam Panggang, Salmon, Lentil, dan Sayuran Akar Panggang
1250 kcal
Gratin Ayam Keju dengan Ubi Jalar dan Kentang
980 kcal
Bowl Ubi Jalar Panggang, Jamur, dan Bayam dengan Relish Tomat-Beri
420 kcal
Grilled salmon quinoa bowl with spinach and roasted sweet potato
620 kcal
Baked salmon with roasted sweet potato and broccoli
620 kcal
Chicken breast with sweet potato and broccoli
540 kcal
Baked sweet potato with cottage cheese
310 kcal
Grilled salmon with roasted sweet potato and steamed broccoli
620 kcal
Tempura Sayuran Campur
420 kcal
Dada Ayam Panggang dengan Ubi Jalar Panggang, Cottage Cheese, Mentimun, dan Sayuran Hijau
510 kcal
Salmon dengan Ubi Jalar Panggang dan Krim Pisang-Alpukat
620 kcal
Salad Bowl Ayam, Ubi Jalar, dan Cottage Cheese
520 kcal