spergilkál
Spergilkál er krossblóma grænmeti með 34 hitaeiningar í 100 g og mikið af K-vítamíni. Gott gufusoðið, ristað eða hrátt í salöt.
Um
Spergilkál er krossblóma grænmeti með mildu, örlítið beisku og jarðkenndu bragði og verður stökkt og mjúkt við eldun. Það er oft gufusoðið, ofnristað, steikt á pönnu eða borðað hrátt í salötum og á grænmetisbökkum.
Næringargildi
Í 100 g
% daglegt gildi miðað við 2000 kcal mataræði
Kaloríur
34 kcal
2% DV
Heildarfita
0.4g
1% DV
Heildarkolvetni
6.6g
2% DV
Fólat (B9)2.6g
B12-vítamín1.7g
Bíótín (B7)2.3g
Prótein
2.8g
6% DV
Plöntuprótein2.8g
Vítamín og steinefni
Vítamín
| Næringarefni | Magn | DV% | Helmingunartími |
|---|---|---|---|
| Kólín | 18.7mg | 3% | |
| A-vítamín | 31.0mcg | 3% | |
| Þíamín (B1) | 0.1mg | 6% | |
| Ríbóflavín (B2) | 0.1mg | 9% | |
| Níasín (B3) | 0.6mg | 4% | |
| Pantótensýra (B5) | 0.6mg | 11% | |
| B6-vítamín | 0.2mg | 10% | |
| Fólat (B9) | 63.0mcg | 16% | |
| C-vítamín | 89.2mg | 99% | |
| E-vítamín | 0.8mg | 5% | |
| K-vítamín | 101.6mcg | 85% |
Steinefni
| Næringarefni | Magn | DV% | Helmingunartími |
|---|---|---|---|
| Kalsíum | 47.0mg | 5% | |
| Kopar | 49.0mcg | 5% | |
| Járn | 0.7mg | 4% | |
| Magnesíum | 21.0mg | 5% | |
| Fosfór | 66.0mg | 9% | |
| Kalíum | 316.0mg | 7% | |
| Selen | 2.5mcg | 5% | |
| Natríum | 33.0mg | 1% | |
| Sink | 0.4mg | 4% |
Uppskriftir með spergilkál (100)
Rjómalöguð brokkolísúpa með hvítlauksbrauði
520 kcal
Nautabuff með kartöflumús, brokkolí í ostasósu og brauðbollu
560 kcal
Ofnsteiktur kjúklingur með stöppuðum sætum kartöflum og gufusoðnu brokkolí
760 kcal
Nauta- og grænmetiswok með hvítum hrísgrjónum og brokkolí í brúnni sósu
365 kcal
Nautakjöt með brokkolíi og grænum baunum á pönnu með spagettí í rauðri sósu
545 kcal
Ofnsteiktur kjúklingur með kartöflubátum, soðnu eggi, brokkolí, rifnum gulrótum og maíssalati
690 kcal
Nautasteik með ofnbökuðum kartöflum og rjómalöguðu brokkolí
690 kcal
Steikt önd og nautakjöt með blönduðu grænmeti, kartöflusalati, rækjufyllingu, kúskúsi og salati
915 kcal
Baked salmon with quinoa, roasted mushrooms, and broccoli
610 kcal
Salmon with quinoa, broccoli, and mushrooms
690 kcal
Baked salmon bowl with potato, broccoli, and white beans
690 kcal
Beef and lentil rice bowl with broccoli
760 kcal
Sardine quinoa salad with spinach, broccoli, lemon, and olive oil
515 kcal
Broccoli quinoa bowl with edamame, tahini, and lemon
510 kcal
Sardines with roasted broccoli, white beans, and baby potatoes
560 kcal
Sardine, potato, and broccoli plate with olive oil and lemon
485 kcal
Tofu quinoa stir-fry with broccoli, bell pepper, and cashews
590 kcal
Shrimp quinoa dinner bowl with broccoli and red bell pepper
495 kcal
Roast chicken dinner with baked potato, broccoli, and red bell pepper
495 kcal
Chicken, Potato, and Red Pepper Sheet Pan Dinner with Yogurt Herb Sauce
560 kcal
Greek yogurt chicken bowl with sweet potato and broccoli
515 kcal
Broccoli chickpea pasta with parmesan and olive oil
520 kcal
Beef and broccoli brown rice bowl
560 kcal
Tofu edamame broccoli brown rice bowl
560 kcal
Grilled chicken breast with quinoa, broccoli, and red bell pepper
590 kcal
Shrimp stir-fry with bell peppers, broccoli, and brown rice
560 kcal
Beef stir-fry with bell peppers, broccoli, mushrooms, and brown rice
610 kcal
Shrimp stir-fry with broccoli, bell pepper, and brown rice
495 kcal
Chicken, mushroom, and quinoa skillet with broccoli
520 kcal
Grilled salmon quinoa bowl
620 kcal
Lean beef stir-fry with broccoli, bell peppers, and baked potato
610 kcal
Chicken quinoa dinner bowl with broccoli, red bell pepper, and pumpkin seeds
590 kcal
Chicken stir-fry with broccoli, mushrooms, and brown rice
560 kcal
Mushroom omelet with broccoli and side salad
430 kcal
Shrimp quinoa dinner bowl with avocado, broccoli, and pumpkin seeds
590 kcal
Shrimp and vegetable stir-fry with brown rice and iodized salt
470 kcal
Chickpea broccoli feta lunch salad with pumpkin seeds and orange
495 kcal
Beef stir-fry with broccoli, red bell pepper, and baked potato
560 kcal
Turkey meatballs with tomato sauce, whole-grain pasta, and steamed broccoli
575 kcal
Oven-baked cod with brown rice, mushrooms, and steamed broccoli
460 kcal
Turkey stir-fry with bell peppers, broccoli, and brown rice
590 kcal
Baked potato with cottage cheese, tuna, and broccoli
470 kcal
Chicken, broccoli, and quinoa dinner bowl
575 kcal
Chicken, quinoa, broccoli, and pumpkin seed dinner bowl
510 kcal
Mushroom and egg frittata with broccoli and side salad
480 kcal
Turkey broccoli brown rice lunch bowl
540 kcal
Chicken quinoa dinner bowl with broccoli, chickpeas, and pumpkin seeds
690 kcal
Beef stir-fry with broccoli, mushrooms, and quinoa
560 kcal
Chicken quinoa dinner bowl with broccoli and pumpkin seeds
650 kcal
Chicken, broccoli, and black bean quinoa bowl
610 kcal
Chicken stir-fry with bell peppers, broccoli, mushrooms, and brown rice
610 kcal
Baked cod with quinoa, broccoli, and yogurt-herb sauce
510 kcal
Cavatappi-pasta með Alfredo-sósu, brokkolí og kirsuberjatómötum
520 kcal
Lentil and roasted vegetable lunch salad
460 kcal
Chickpea spinach brown rice lunch bowl with pumpkin seeds
510 kcal
Bean and vegetable baked potato with Greek yogurt
490 kcal
Baked potato with cottage cheese and broccoli
390 kcal
Turkey avocado sweet potato lunch plate
510 kcal
Steikt svínakjöt með rjómalöguðu kartöflugratíni og piparrótarrjóma
1015 kcal
Chicken, mushroom, and brown rice skillet with broccoli
510 kcal
Mushroom and egg frittata with broccoli and side potatoes
495 kcal
Chickpea tofu grain bowl with broccoli and tahini
590 kcal
Beef chickpea vegetable grain bowl
680 kcal
Chickpea broccoli brown rice lunch bowl with tahini
560 kcal
Chickpea chicken broccoli grain bowl
590 kcal
Chicken, quinoa, and broccoli dinner bowl
520 kcal
Chicken, mushroom, and quinoa dinner bowl with broccoli
495 kcal
Grilled cod with quinoa, mushrooms, and broccoli
470 kcal
Shrimp and edamame quinoa stir-fry with broccoli and red bell pepper
495 kcal
Grilled chicken dinner bowl with quinoa, broccoli, and avocado
690 kcal
Lean beef stir-fry with bell peppers, broccoli, and brown rice
690 kcal
Baked potato with cottage cheese, broccoli, and pumpkin seeds
430 kcal
Baked potato with cottage cheese, broccoli, and herbs
430 kcal
Chickpea avocado grain lunch bowl
610 kcal
Lentil tofu vegetable grain bowl
560 kcal
Broccoli beef brown rice stir-fry
560 kcal
Mushroom tempeh soba dinner bowl with broccoli and sesame
560 kcal
Steiktar glernúðlur með rækjum, blönduðu grænmeti og límónu
560 kcal
Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa
590 kcal
Chicken stir-fry with broccoli, bell peppers, mushrooms, and brown rice
560 kcal
Chicken stir-fry with bell peppers, broccoli and brown rice
495 kcal
Chickpea Pasta with Tahini, Broccoli, and Brazil Nut Crumble
575 kcal
Tempeh stir-fry with broccoli, red bell pepper, brown rice, and sesame
640 kcal
Baked Potato with Black Beans, Salsa, Steamed Broccoli, and Nutritional Yeast
480 kcal
Grilled chicken quinoa bowl with black beans, broccoli, and red bell pepper
620 kcal
Mushroom omelet with broccoli and roasted potatoes
480 kcal
Tofu broccoli brown rice stir-fry
460 kcal
Tempeh broccoli soba lunch bowl
590 kcal
Tofu edamame brown rice lunch bowl
495 kcal
Baked salmon with roasted sweet potato and steamed broccoli
540 kcal
Tofu stir-fry with broccoli, mushrooms, bok choy, and brown rice
460 kcal
Grilled chicken quinoa bowl with broccoli and red bell pepper
510 kcal
Beef and broccoli stir-fry with brown rice
560 kcal
Beef and broccoli stir-fry with mushrooms over quinoa
590 kcal
Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce
610 kcal
Calcium-set tofu, broccoli, and red bell pepper stir-fry with iodized salt
430 kcal
Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini
710 kcal
Calcium-Set Tofu Stir-Fry with Broccoli and Mushrooms
430 kcal
Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce
620 kcal
Mushroom and tofu stir-fry with broccoli and brown rice
510 kcal