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루콜라

루콜라는 톡 쏘는 맛의 잎채소로 100g당 25칼로리와 비타민 K를 제공합니다. 샐러드, 샌드위치, 페스토에 활용하세요.

루콜라

소개

루콜라는 톡 쏘는 향과 약간 쌉싸름한 맛이 나는 아삭한 잎채소입니다. 보통 샐러드와 샌드위치에 생으로 먹고, 피자나 파스타, 따뜻한 곡물 요리 위에 살짝 숨만 죽여 곁들이기도 합니다.

영양 정보

100g당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 25 kcal
1% DV
총 지방 0.7g
1% DV
비타민 D0.1g
비타민 B10.3g
총 탄수화물 3.7g
1% DV
엽산1.6g
비타민 B122.1g
단백질 2.6g
5% DV
식물성 단백질2.6g

비타민 & 미네랄

비타민

영양소함량DV%반감기
콜린15.3mg3%
엽산97.0mcg24%
나이아신0.3mg2%
판토텐산0.4mg9%
비타민 B20.1mg7%
비타민 B10.0mg4%
비타민 A119.0mcg13%
비타민 B60.1mg4%
비타민 C15.0mg17%
비타민 E0.4mg3%
비타민 K108.6mcg90%

미네랄

영양소함량DV%반감기
칼슘160.0mg16%
구리76.0mcg8%
철1.5mg8%
마그네슘47.0mg11%
인52.0mg7%
칼륨369.0mg8%
셀레늄0.3mcg1%
나트륨27.0mg1%
아연0.5mg4%

루콜라이(가) 들어간 레시피 (18)

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
아루굴라·방울토마토·구운 호박씨를 올린 아보카도 토스트
아루굴라·방울토마토·구운 호박씨를 올린 아보카도 토스트
337 kcal
아루굴라, 방울토마토, 호박씨를 올린 아보카도 토스트
아루굴라, 방울토마토, 호박씨를 올린 아보카도 토스트
345 kcal
아루굴라와 방울토마토를 올린 아보카도 토스트
아루굴라와 방울토마토를 올린 아보카도 토스트
335 kcal
아보카도 토스트
아보카도 토스트
355 kcal
토마토, 루콜라, 호박씨를 올린 아보카도 토스트
토마토, 루콜라, 호박씨를 올린 아보카도 토스트
255 kcal
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