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베리류

베리류는 새콤달콤한 작은 과일로 100g당 50칼로리와 비타민 C를 제공합니다. 요거트, 오트밀, 스무디에 더해 즐기기 좋습니다.

베리류

소개

베리류는 딸기, 블루베리, 라즈베리, 블랙베리 등을 포함하는 작고 과즙이 많은 과일로, 새콤달콤한 맛이 특징입니다. 보통 생으로 먹거나 스무디에 갈아 넣고, 디저트에 굽거나, 요거트·시리얼·샐러드의 토핑으로 널리 사용합니다.

영양 정보

100g당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 50 kcal

3% DV

총 지방 0.5g

1% DV

비타민 K0.1g

비타민 B10.3g

총 탄수화물 12.0g

4% DV

엽산4.0g

비타민 B127.0g

비오틴0.2g

단백질 1.0g

2% DV

식물성 단백질1.0g

비타민 & 미네랄

비타민

영양소	함량	DV%	반감기
콜린	8.0mg	1%
비타민 A	5.0mcg	1%
비타민 B1	0.0mg	3%
비타민 B2	0.0mg	2%
나이아신	0.4mg	3%
판토텐산	0.2mg	4%
비타민 B6	0.1mg	3%
엽산	20.0mcg	5%
비타민 C	30.0mg	33%
비타민 E	0.7mg	5%
비타민 K	15.0mcg	13%

미네랄

영양소	함량	DV%	반감기
칼슘	20.0mg	2%
구리	100.0mcg	11%
철	0.6mg	3%
마그네슘	15.0mg	4%
인	25.0mg	4%
칼륨	150.0mg	3%
셀레늄	0.4mcg	1%
나트륨	1.0mg	0%
아연	0.3mg	3%

베리류이(가) 들어간 레시피 (93)

Greek yogurt bowl with strawberries, kiwi, and almonds

블루베리 요거트

블루베리 요거트

Greek yogurt berry kiwi bowl

콜라겐·땅콩버터·블루베리 프로틴 쉐이크

콜라겐·땅콩버터·블루베리 프로틴 쉐이크

웨이 프로틴 블루베리 피넛버터 쉐이크

웨이 프로틴 블루베리 피넛버터 쉐이크

Plain yogurt with blueberries, Brazil nut, and sunflower seeds

Greek yogurt bowl with strawberries, kiwi, and pumpkin seeds

Fortified milk smoothie with banana, berries, spinach, and peanut butter

베리 바나나 요거트 볼 with 헤이즐넛

베리 바나나 요거트 볼 with 헤이즐넛

Fortified oatmeal with milk, blueberries, and almond butter

Cottage cheese bowl with strawberries, orange segments, walnuts, and hemp seeds

Fortified milk smoothie with oats, strawberries, orange, and almond butter

Greek yogurt dinner bowl with pumpkin seeds, kiwi, and berries

Overnight oats with chia seeds, strawberries, and fortified soy milk

Breakfast smoothie with kefir, spinach, banana, berries, and almond butter

Greek yogurt bowl with kiwi, strawberries, and fortified whole-grain cereal

Greek yogurt bowl with pumpkin seeds, kiwi, and berries as a light dinner add-on

Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet

Fortified oatmeal with milk, pumpkin seeds, and blueberries

Overnight oats with chia seeds, banana, strawberries, and fortified milk

Fortified whole-grain cereal with milk, blueberries, and almonds

Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats

Fortified high-protein cereal with milk and blueberries

아사이 볼 바나나 피넛버터

아사이 볼 바나나 피넛버터

Plain kefir with blueberries, bran cereal, and walnuts

Overnight oats with chia seeds, banana, and strawberries

Cream of wheat made with fortified soy milk plus blackstrap molasses and blueberries

Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds

Fortified soy yogurt dinner side with berries, chia, and one Brazil nut

Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut

Fortified soy yogurt dinner side with berries, ground flax, and one Brazil nut

Fortified soy yogurt dinner parfait with berries, kiwi, chia, and walnuts

Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut

Greek yogurt cottage cheese berry walnut lunch bowl

Greek yogurt berry chia bowl

Kefir smoothie with strawberries, spinach, and oats

Overnight oats with milk, chia, strawberries, and almond butter

Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries

Cottage cheese with strawberries and Brazil nuts

Greek yogurt bowl with chia seeds, kiwi, and berries

Overnight oats with milk, pumpkin seeds, strawberries, and almond butter

Fortified kefir smoothie with spinach, banana, and strawberries

Overnight oats with milk, chia, raspberries, and almond butter

Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia

Cottage cheese breakfast bowl with pineapple, blueberries, and walnuts

Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats

Fortified oatmeal made with milk, strawberries, and almond butter

Overnight oats with chia seeds, strawberries, and fortified milk

Cottage cheese bowl with orange, blueberries, and almonds

Fortified high-protein cereal with milk and strawberries

Overnight oats with milk, banana, pumpkin seeds, and blueberries

Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds

Berry-spinach kefir smoothie with oats

Fortified high-protein breakfast smoothie

Fortified oatmeal with strawberries and pumpkin seeds

Greek yogurt berry oat parfait

Fortified soy milk smoothie with strawberries, spinach, and peanut butter

Greek yogurt bowl with berries, oats, and chia seeds

Fortified breakfast cereal with milk and strawberries

Greek yogurt bowl with berries and pumpkin seeds

Greek yogurt bowl with walnuts, berries, and chia seeds

Greek yogurt bowl with walnuts, berries, and chia served as a savory-sweet dinner side

Greek yogurt bowl with walnuts, berries, and chia served as a light dinner

Greek yogurt bowl with chia, walnuts, and berries

Greek yogurt parfait with berries, oats, and walnuts

Greek yogurt bowl with berries, chia, and walnuts

Greek yogurt parfait with berries, oats, and chia seeds

Greek yogurt bowl with berries, pumpkin seeds, and oats

Egg and cottage cheese veggie plate with whole-grain toast and berries

Greek yogurt parfait with berries, pumpkin seeds, and oats

Greek yogurt parfait with berries, oats, and pumpkin seeds

Greek yogurt berry bowl with chia seeds and walnuts

Greek yogurt fruit and seed lunch bowl

Greek yogurt bowl with oats, berries, chia seeds, and walnuts

Greek yogurt bowl with oats, berries, chia, and walnuts

Greek yogurt bowl with berries, oats, and pumpkin seeds

Greek yogurt fruit and oat bowl with pumpkin seeds

시어드 치킨·연어·렌틸콩·구운 뿌리채소 하베스트 볼

시어드 치킨·연어·렌틸콩·구운 뿌리채소 하베스트 볼

Greek yogurt bowl with berries, chia seeds, and pumpkin seeds

여름 베리 요거트 파르페

여름 베리 요거트 파르페

여름 베리 오트 요거트 파르페

여름 베리 오트 요거트 파르페

차갑게 즐기는 저당 베리 콩포트

차갑게 즐기는 저당 베리 콩포트

따뜻한 렌틸 버섯 볼 with 아몬드 베리 크런치

따뜻한 렌틸 버섯 볼 with 아몬드 베리 크런치

Greek yogurt parfait with berries, chia seeds, and oats

토마토-베리 렐리시를 곁들인 구운 고구마, 버섯, 시금치 볼

토마토-베리 렐리시를 곁들인 구운 고구마, 버섯, 시금치 볼

Greek yogurt berry chia parfait with pumpkin seeds

Greek yogurt bowl with pumpkin seeds and berries

Greek yogurt with berries and chia seeds

딸기 크레페

딸기 크레페

스웨디시 미트볼

스웨디시 미트볼

라즈베리 초콜릿 바

라즈베리 초콜릿 바