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아스파라거스

아스파라거스는 100g당 20칼로리의 부드러운 봄채소로, 세포 성장에 중요한 엽산(B9)을 제공합니다.

아스파라거스

소개

아스파라거스는 부드러운 봄채소로, 은은한 풀향과 살짝 단맛이 나며 익히면 아삭하면서도 부드러운 식감을 냅니다. 보통 찌거나, 굽거나, 그릴에 익히거나, 볶아서 먹으며 샐러드, 파스타, 오믈렛에 자주 넣습니다.

영양 정보

100g당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 20 kcal
1% DV
총 지방 0.1g
0% DV
총 탄수화물 3.9g
1% DV
엽산2.1g
비타민 B121.9g
단백질 2.2g
4% DV
식물성 단백질2.2g

비타민 & 미네랄

비타민

영양소함량DV%반감기
콜린16.0mg3%
엽산52.0mcg13%
나이아신1.0mg6%
판토텐산0.3mg5%
비타민 B20.1mg11%
비타민 B10.1mg12%
비타민 A38.0mcg4%
비타민 B60.1mg5%
비타민 C5.6mg6%
비타민 E1.1mg7%
비타민 K41.6mcg35%

미네랄

영양소함량DV%반감기
칼슘24.0mg2%
구리189.0mcg21%
철2.1mg12%
마그네슘14.0mg3%
인52.0mg7%
칼륨202.0mg4%
셀레늄2.3mcg4%
나트륨2.0mg0%
아연0.5mg5%

아스파라거스이(가) 들어간 레시피 (10)

레드 소스를 곁들인 슬라이스 로스트 치킨 브레스트와 베이비 당근, 아스파라거스, 콜리플라워 퓌레
레드 소스를 곁들인 슬라이스 로스트 치킨 브레스트와 베이비 당근, 아스파라거스, 콜리플라워 퓌레
355 kcal
Grilled sirloin with baked potato and asparagus
590 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Mushroom and egg frittata with asparagus and side salad
390 kcal
아스파라거스, 감자, 주키니를 곁들인 랍스터 테일 크림버터소스
아스파라거스, 감자, 주키니를 곁들인 랍스터 테일 크림버터소스
426 kcal
아스파라거스와 감자, 주키니를 곁들인 랍스터 테일 버터크림 소스
아스파라거스와 감자, 주키니를 곁들인 랍스터 테일 버터크림 소스
456 kcal
퀴노아·아스파라거스·아보카도·바질 페스토를 곁들인 구운 닭가슴살
퀴노아·아스파라거스·아보카도·바질 페스토를 곁들인 구운 닭가슴살
655 kcal
퀴노아, 아스파라거스, 바질 페스토, 레몬을 곁들인 그릴드 치킨 브레스트
퀴노아, 아스파라거스, 바질 페스토, 레몬을 곁들인 그릴드 치킨 브레스트
655 kcal
모둠 채소 덴푸라
모둠 채소 덴푸라
420 kcal
뵈르 블랑 소스를 곁들인 대구와 콜리플라워 퓌레, 아스파라거스, 완두콩
뵈르 블랑 소스를 곁들인 대구와 콜리플라워 퓌레, 아스파라거스, 완두콩
490 kcal
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