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호박씨

호박씨는 100g당 559칼로리를 제공하며 구리가 풍부합니다. 단백질과 건강한 지방이 많아 간식이나 베이킹에 잘 어울립니다.

호박씨

소개

호박씨는 페피타라고도 불리며, 작고 납작한 초록색 씨앗으로 고소하고 진한 맛과 기분 좋은 바삭한 식감을 지닙니다. 보통 구워서 간식으로 먹고, 샐러드나 수프 위에 뿌리거나 베이킹과 그래놀라에 넣어 사용합니다.

영양 정보

100g당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 559 kcal

28% DV

총 지방 49.0g

75% DV

비타민 D8.7g

비타민 K16.2g

비타민 B120.9g

총 탄수화물 10.7g

4% DV

엽산6.0g

비타민 B121.4g

비오틴3.3g

단백질 30.2g

60% DV

식물성 단백질30.2g

비타민 & 미네랄

비타민

영양소	함량	DV%	반감기
콜린	63.0mg	11%
엽산	58.0mcg	14%
나이아신	5.0mg	31%
판토텐산	0.8mg	15%
비타민 B2	0.2mg	12%
비타민 B1	0.3mg	23%
비타민 B6	0.1mg	8%
비타민 C	1.9mg	2%
비타민 E	2.2mg	15%
비타민 K	7.3mcg	6%

미네랄

영양소	함량	DV%	반감기
칼슘	46.0mg	5%
구리	1343.0mcg	149%
철	8.8mg	49%
마그네슘	592.0mg	141%
인	1233.0mg	176%
칼륨	809.0mg	17%
셀레늄	9.4mcg	17%
나트륨	7.0mg	0%
아연	7.8mg	71%

호박씨이(가) 들어간 레시피 (65)

Lentil and spinach chicken salad with avocado and citrus vinaigrette

Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds

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

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

Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds

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

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

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

Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing

Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds

White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

Chickpea kale grain salad with pumpkin seeds

Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato

Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini

Chickpea Tomato Kale Stew with Pumpkin Seeds

Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce

Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds

Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds

Chickpea spinach red pepper grain bowl

Chicken broccoli sweet potato lunch bowl

Greek yogurt chickpea cucumber lunch bowl

Beef and roasted sweet potato spinach salad

Spinach chickpea tofu salad with citrus

Kiwi spinach kefir smoothie with oats and pumpkin seeds

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

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

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

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

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

Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

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

Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds

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

Fortified oatmeal with strawberries and pumpkin seeds

Fortified oatmeal with banana, pumpkin seeds, and milk

Oatmeal with banana, pumpkin seeds, and milk

Fortified oatmeal with milk, banana, and pumpkin seeds

호리아티키 샐러드

호리아티키 샐러드

병아리콩 후무스 샐러드 볼

병아리콩 후무스 샐러드 볼

Greek yogurt bowl with berries and pumpkin seeds

Lentil and roasted vegetable grain bowl

Greek yogurt bowl with berries, pumpkin seeds, and oats

Greek yogurt chicken salad with pumpkin seeds and orange segments

Lentil and roasted vegetable salad with pumpkin seeds

Greek yogurt parfait with berries, pumpkin seeds, and oats

Greek yogurt parfait with berries, oats, and pumpkin seeds

Greek yogurt fruit and seed lunch bowl

Greek yogurt chicken salad with chickpeas and pumpkin seeds

Greek yogurt bowl with berries, oats, and pumpkin seeds

Greek yogurt fruit and oat bowl with pumpkin seeds

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

Greek yogurt lentil salad with cucumber, tomatoes, and pumpkin seeds

Greek yogurt berry chia parfait with pumpkin seeds

아보카도·페타·요거트 드레싱을 곁들인 직화 치킨 샐러드 볼

아보카도·페타·요거트 드레싱을 곁들인 직화 치킨 샐러드 볼

Greek yogurt bowl with kiwi, chia, and pumpkin seeds

Greek yogurt bowl with pumpkin seeds and berries

Greek yogurt bowl with kiwi, pumpkin seeds, and oats

아루굴라·방울토마토·구운 호박씨를 올린 아보카도 토스트

아루굴라·방울토마토·구운 호박씨를 올린 아보카도 토스트

아루굴라, 방울토마토, 호박씨를 올린 아보카도 토스트

아루굴라, 방울토마토, 호박씨를 올린 아보카도 토스트

아루굴라와 방울토마토를 올린 아보카도 토스트

아루굴라와 방울토마토를 올린 아보카도 토스트

아보카도 토스트

아보카도 토스트

토마토, 루콜라, 호박씨를 올린 아보카도 토스트

토마토, 루콜라, 호박씨를 올린 아보카도 토스트

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