홈 / world / 고구마

고구마

고구마는 100g당 86칼로리의 자연스러운 단맛을 지닌 뿌리채소로, 비타민 A가 풍부해 구이와 매시에 많이 씁니다.

고구마

소개

고구마는 자연스러운 단맛과 전분을 지닌 뿌리채소로, 주황색·흰색·보라색 과육을 가질 수 있습니다. 보통 굽거나 오븐에 구워 먹고, 으깨서 매시로 만들거나 수프, 캐서롤, 디저트에도 널리 사용합니다.

영양 정보

100g당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 86 kcal
4% DV
총 지방 0.1g
0% DV
총 탄수화물 20.1g
7% DV
엽산3.0g
비타민 B124.2g
비오틴12.9g
단백질 1.6g
3% DV
식물성 단백질1.6g

비타민 & 미네랄

비타민

영양소함량DV%반감기
콜린12.3mg2%
엽산11.0mcg3%
나이아신0.6mg3%
판토텐산0.8mg16%
비타민 B20.1mg5%
비타민 B10.1mg7%
비타민 A709.0mcg79%
비타민 B60.2mg12%
비타민 C2.4mg3%
비타민 E0.3mg2%
비타민 K1.8mcg2%

미네랄

영양소함량DV%반감기
칼슘30.0mg3%
구리151.0mcg17%
철0.6mg3%
마그네슘25.0mg6%
인47.0mg7%
칼륨337.0mg7%
셀레늄0.6mcg1%
나트륨55.0mg2%
아연0.3mg3%

고구마이(가) 들어간 레시피 (39)

Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds
640 kcal
Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds
610 kcal
Black Bean and Sweet Potato Chili with Tomato and Red Pepper
430 kcal
Fortified soy yogurt and nutritional yeast baked sweet potato dinner with black beans and spinach
480 kcal
Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds
540 kcal
White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds
540 kcal
Chickpea and Sweet Potato Curry with Kale
540 kcal
Baked sweet potato with black beans, salsa, avocado, and nutritional yeast
470 kcal
Baked sweet potato with black beans, steamed collards, and fortified soy yogurt sauce
510 kcal
Chickpea spinach sweet potato salad with tahini lemon dressing
495 kcal
Baked salmon with roasted sweet potato and steamed broccoli
540 kcal
Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds
560 kcal
Tempeh sweet potato and Brussels sprouts sheet-pan dinner with fortified nutritional yeast
540 kcal
Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato
610 kcal
Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini
710 kcal
Black Bean Sweet Potato Chili
460 kcal
Lentil and spinach curry with baked sweet potato
510 kcal
Chicken broccoli sweet potato lunch bowl
575 kcal
Beef and roasted sweet potato spinach salad
520 kcal
Soft-boiled eggs with roasted sweet potato and red bell pepper
315 kcal
Bean and sweet potato power bowl with salsa
610 kcal
Lentil and sweet potato curry with kale
560 kcal
Salmon with roasted sweet potato and broccoli
560 kcal
Beef and sweet potato power plate with broccoli
640 kcal
Grilled chicken quinoa bowl with spinach, roasted sweet potato, and bell peppers
620 kcal
Salmon and sweet potato lunch plate with broccoli
540 kcal
Turkey and sweet potato wrap with kale and yogurt sauce
510 kcal
시어드 치킨·연어·렌틸콩·구운 뿌리채소 하베스트 볼
시어드 치킨·연어·렌틸콩·구운 뿌리채소 하베스트 볼
1250 kcal
치즈 치킨 고구마 감자 그라탱
치즈 치킨 고구마 감자 그라탱
980 kcal
토마토-베리 렐리시를 곁들인 구운 고구마, 버섯, 시금치 볼
토마토-베리 렐리시를 곁들인 구운 고구마, 버섯, 시금치 볼
420 kcal
Grilled salmon quinoa bowl with spinach and roasted sweet potato
620 kcal
Baked salmon with roasted sweet potato and broccoli
620 kcal
Chicken breast with sweet potato and broccoli
540 kcal
Baked sweet potato with cottage cheese
310 kcal
Grilled salmon with roasted sweet potato and steamed broccoli
620 kcal
모둠 채소 덴푸라
모둠 채소 덴푸라
420 kcal
구운 닭가슴살과 구운 고구마, 코티지치즈, 오이, 잎채소
구운 닭가슴살과 구운 고구마, 코티지치즈, 오이, 잎채소
510 kcal
연어와 구운 고구마, 바나나-아보카도 크림
연어와 구운 고구마, 바나나-아보카도 크림
620 kcal
치킨, 고구마, 코티지치즈 샐러드 볼
치킨, 고구마, 코티지치즈 샐러드 볼
520 kcal
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