베리류
베리류는 새콤달콤한 작은 과일로 100g당 50칼로리와 비타민 C를 제공합니다. 요거트, 오트밀, 스무디에 더해 즐기기 좋습니다.
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% | |
| 엽산 | 20.0mcg | 5% | |
| 나이아신 | 0.4mg | 3% | |
| 판토텐산 | 0.2mg | 4% | |
| 비타민 B2 | 0.0mg | 2% | |
| 비타민 B1 | 0.0mg | 3% | |
| 비타민 A | 5.0mcg | 1% | |
| 비타민 B6 | 0.1mg | 3% | |
| 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 (72)
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 kcal
Fortified whole-grain cereal with milk, blueberries, and almonds
350 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Fortified high-protein cereal with milk and blueberries
310 kcal
아사이 볼(바나나·피넛버터)
430 kcal
Plain kefir with blueberries, bran cereal, and walnuts
320 kcal
Overnight oats with chia seeds, banana, and strawberries
420 kcal
Cream of wheat made with fortified soy milk plus blackstrap molasses and blueberries
310 kcal
Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds
360 kcal
Fortified soy yogurt dinner side with berries, chia, and one Brazil nut
260 kcal
Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut
320 kcal
Fortified soy yogurt dinner side with berries, ground flax, and one Brazil nut
220 kcal
Fortified soy yogurt dinner parfait with berries, kiwi, chia, and walnuts
390 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Greek yogurt cottage cheese berry walnut lunch bowl
410 kcal
Greek yogurt berry chia bowl
290 kcal
Kefir smoothie with strawberries, spinach, and oats
285 kcal
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 kcal
Cottage cheese with strawberries and Brazil nuts
285 kcal
Greek yogurt bowl with chia seeds, kiwi, and berries
300 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Fortified kefir smoothie with spinach, banana, and strawberries
290 kcal
Overnight oats with milk, chia, raspberries, and almond butter
420 kcal
Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia
340 kcal
Cottage cheese breakfast bowl with pineapple, blueberries, and walnuts
300 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Fortified oatmeal made with milk, strawberries, and almond butter
390 kcal
Overnight oats with chia seeds, strawberries, and fortified milk
320 kcal
Cottage cheese bowl with orange, blueberries, and almonds
340 kcal
Fortified high-protein cereal with milk and strawberries
320 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds
365 kcal
Berry-spinach kefir smoothie with oats
300 kcal
Fortified high-protein breakfast smoothie
360 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Greek yogurt berry oat parfait
340 kcal
Fortified soy milk smoothie with strawberries, spinach, and peanut butter
340 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Fortified breakfast cereal with milk and strawberries
320 kcal
Greek yogurt bowl with berries and pumpkin seeds
320 kcal
Greek yogurt bowl with walnuts, berries, and chia seeds
360 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a savory-sweet dinner side
320 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a light dinner
430 kcal
Greek yogurt bowl with chia, walnuts, and berries
380 kcal
Greek yogurt parfait with berries, oats, and walnuts
430 kcal
Greek yogurt bowl with berries, chia, and walnuts
430 kcal
Greek yogurt parfait with berries, oats, and chia seeds
390 kcal
Greek yogurt bowl with berries, pumpkin seeds, and oats
430 kcal
Egg and cottage cheese veggie plate with whole-grain toast and berries
510 kcal
Greek yogurt parfait with berries, pumpkin seeds, and oats
390 kcal
Greek yogurt parfait with berries, oats, and pumpkin seeds
390 kcal
Greek yogurt berry bowl with chia seeds and walnuts
320 kcal
Greek yogurt fruit and seed lunch bowl
390 kcal
Greek yogurt bowl with oats, berries, chia seeds, and walnuts
430 kcal
Greek yogurt bowl with oats, berries, chia, and walnuts
480 kcal
Greek yogurt bowl with berries, oats, and pumpkin seeds
430 kcal
Greek yogurt fruit and oat bowl with pumpkin seeds
430 kcal
시어드 치킨·연어·렌틸콩·구운 뿌리채소 하베스트 볼
1250 kcal
Greek yogurt bowl with berries, chia seeds, and pumpkin seeds
390 kcal
여름 베리 요거트 파르페
180 kcal
여름 베리 오트 요거트 파르페
280 kcal
차갑게 즐기는 저당 베리 콩포트
75 kcal
따뜻한 렌틸 버섯 볼 with 아몬드 베리 크런치
520 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
토마토-베리 렐리시를 곁들인 구운 고구마, 버섯, 시금치 볼
420 kcal
Greek yogurt berry chia parfait with pumpkin seeds
430 kcal
Greek yogurt bowl with pumpkin seeds and berries
320 kcal
Greek yogurt with berries and chia seeds
260 kcal
딸기 크레페
520 kcal
스웨디시 미트볼
760 kcal
라즈베리 초콜릿 바
360 kcal
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