bláber
Bláber eru sæt ber með 57 hitaeiningar í 100 g og C-vítamín. Fólk borðar þau fersk eða notar í muffins, bökur og smoothie.
Um
Bláber eru lítil, sæt-súr ber með safaríkri áferð og mildum blómakeim. Þau eru oft borðuð fersk, bökuð í muffins og bökur, blönduð í smoothie eða notuð sem álegg á jógúrt, hafragraut og salöt.
Næringargildi
Í 100 g
% daglegt gildi miðað við 2000 kcal mataræði
Kaloríur
57 kcal
3% DV
Heildarfita
0.3g
0% DV
Þíamín (B1)0.1g
Heildarkolvetni
14.5g
5% DV
Fólat (B9)2.4g
B12-vítamín10.0g
Prótein
0.7g
1% DV
Plöntuprótein0.7g
Vítamín og steinefni
Vítamín
| Næringarefni | Magn | DV% | Helmingunartími |
|---|---|---|---|
| Kólín | 6.0mg | 1% | |
| A-vítamín | 3.0mcg | 0% | |
| Þíamín (B1) | 0.0mg | 3% | |
| Ríbóflavín (B2) | 0.0mg | 3% | |
| Níasín (B3) | 0.4mg | 3% | |
| Pantótensýra (B5) | 0.1mg | 2% | |
| B6-vítamín | 0.1mg | 3% | |
| Fólat (B9) | 6.0mcg | 2% | |
| C-vítamín | 9.7mg | 11% | |
| E-vítamín | 0.6mg | 4% | |
| K-vítamín | 19.3mcg | 16% |
Steinefni
| Næringarefni | Magn | DV% | Helmingunartími |
|---|---|---|---|
| Kalsíum | 6.0mg | 1% | |
| Kopar | 57.0mcg | 6% | |
| Járn | 0.3mg | 2% | |
| Magnesíum | 6.0mg | 1% | |
| Fosfór | 12.0mg | 2% | |
| Kalíum | 77.0mg | 2% | |
| Selen | 0.1mcg | 0% | |
| Natríum | 1.0mg | 0% | |
| Sink | 0.2mg | 1% |
Uppskriftir með bláber (28)
Jógúrt með bláberjum
180 kcal
Jógúrt með bláberjum
180 kcal
Greek yogurt berry kiwi bowl
255 kcal
Próteinhristingur með kollageni, hnetusmjöri og bláberjum
290 kcal
Próteinhristingur með mysupróteini, bláberjum og hnetusmjöri
220 kcal
Plain yogurt with blueberries, Brazil nut, and sunflower seeds
240 kcal
Fortified oatmeal with milk, blueberries, and almond butter
410 kcal
Fortified oatmeal with milk, pumpkin seeds, and blueberries
360 kcal
Fortified whole-grain cereal with milk, blueberries, and almonds
350 kcal
Fortified high-protein cereal with milk and blueberries
310 kcal
Plain kefir with blueberries, bran cereal, and walnuts
320 kcal
Cream of wheat made with fortified soy milk plus blackstrap molasses and blueberries
310 kcal
Fortified soy yogurt dinner side with berries, chia, and one Brazil nut
260 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
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 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
Cottage cheese bowl with orange, blueberries, and almonds
340 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Greek yogurt berry oat parfait
340 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Greek yogurt bowl with chia, walnuts, and berries
380 kcal
Greek yogurt bowl with berries, chia, and walnuts
430 kcal
Greek yogurt berry bowl with chia seeds and walnuts
320 kcal
Greek yogurt bowl with berries, chia seeds, and pumpkin seeds
390 kcal
Greek yogurt bowl with pumpkin seeds and berries
320 kcal