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ごま

ごまは小さく香ばしい種子で、100gあたり573kcal。カルシウムを多く含み、トッピングやタヒニに幅広く使えます。

ごま

概要

ごまは小さく、香ばしい風味と繊細な歯ごたえを持つ種子です。白ごま、黒ごま、茶色がかった品種があります。製菓、タヒニ、ソース、サラダに広く使われ、パンのトッピングやアジア料理、中東料理の仕上げにもよく用いられます。

栄養成分表示

100gあたり

% Daily Value based on a 2000 kcal diet

カロリー 573 kcal
29% DV
脂質 49.7g
76% DV
ビタミンD7.0g
ビタミンK18.8g
ビタミンB121.8g
炭水化物 23.4g
8% DV
葉酸11.8g
ビタミンB120.3g
ビオチン11.3g
たんぱく質 17.7g
35% DV
植物性たんぱく質17.7g

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
コリン25.6mg5%
葉酸97.0mcg24%
ナイアシン4.5mg28%
パントテン酸0.1mg1%
ビタミンB20.3mg19%
ビタミンB10.8mg66%
ビタミンB60.8mg46%
ビタミンE0.3mg2%

ミネラル

栄養素量DV%半減期
カルシウム975.0mg98%
銅4.1mcg0%
鉄14.6mg81%
マグネシウム351.0mg84%
リン629.0mg90%
カリウム468.0mg10%
セレン34.4mcg63%
ナトリウム11.0mg0%
亜鉛7.8mg71%

ごまを使ったレシピ（27）

ローストチキンブレスト 赤ソース添え
ローストチキンブレスト 赤ソース添え
355 kcal
Mushroom tempeh soba dinner bowl with broccoli and sesame
560 kcal
たこ焼き（たこ焼きソース、マヨネーズ、ごま、万能ねぎ）
たこ焼き（たこ焼きソース、マヨネーズ、ごま、万能ねぎ）
360 kcal
チャーシュー入り豚骨ラーメン
チャーシュー入り豚骨ラーメン
760 kcal
Tempeh stir-fry with broccoli, red bell pepper, brown rice, and sesame
640 kcal
Tempeh Soba Dinner Bowl with Edamame and Bok Choy
590 kcal
Tofu broccoli brown rice stir-fry
460 kcal
Tempeh broccoli soba lunch bowl
590 kcal
Tofu edamame brown rice lunch bowl
495 kcal
Soba noodle edamame dinner salad with nori, sesame, cucumber, and orange-ginger dressing
490 kcal
Edamame soba dinner bowl with nori, bok choy, and sesame
470 kcal
Soba noodle dinner with edamame, mushrooms, bok choy, nori, and sesame
520 kcal
ひよこ豆とフムスのサラダボウル
ひよこ豆とフムスのサラダボウル
635 kcal
Salmon avocado brown rice lunch bowl
680 kcal
Tofu soba noodle bowl with broccoli and sesame
590 kcal
Shrimp soba noodle salad with broccoli and sesame
560 kcal
Tofu brown rice stir-fry with broccoli, mushrooms, and sesame
560 kcal
Tofu soba noodle salad with broccoli, carrots, sesame, and soy-ginger dressing
610 kcal
Tofu and edamame rice bowl with broccoli and sesame
590 kcal
Tofu edamame soba bowl
560 kcal
Tofu and edamame soba bowl with seaweed
560 kcal
ベーコンオニオンチーズバーガーとローデッドチェダーフライ
ベーコンオニオンチーズバーガーとローデッドチェダーフライ
1620 kcal
韓国焼肉の霜降り牛肉とバンチャン、グリーンリーフサラダ
韓国焼肉の霜降り牛肉とバンチャン、グリーンリーフサラダ
1035 kcal
スパイシーサーモン寿司ロール
スパイシーサーモン寿司ロール
320 kcal
チーズバーガー＆フライドポテト＆チキンナゲット
チーズバーガー＆フライドポテト＆チキンナゲット
980 kcal
チキンナゲットチーズバーガー＆フライドポテト
チキンナゲットチーズバーガー＆フライドポテト
980 kcal
韓国風BBQポーク丼
韓国風BBQポーク丼
520 kcal
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