mellenes
Mellenes ir saldas ogas ar 57 kalorijām uz 100 g un C vitamīnu. Tās bieži ēd svaigas vai pievieno smūtijiem un konditorejai.
Par
Mellenes ir mazas, saldskābas ogas ar sulīgu tekstūru un maigu ziedainu garšu. Tās bieži ēd svaigas, cep mafinos un pīrāgos, blendē smūtijos vai izmanto kā piedevu jogurtam, auzu putrai un salātiem.
Uzturvērtība
Uz 100 g
% dienas vērtības, pamatojoties uz 2000 kcal diētu
Kalorijas
57 kcal
3% DV
Kopējais tauku daudzums
0.3g
0% DV
Tiamīns (B1)0.1g
Kopējais ogļhidrātu daudzums
14.5g
5% DV
Folskābe (B9)2.4g
B12 vitamīns10.0g
Olbaltumvielas
0.7g
1% DV
Augu olbaltumvielas0.7g
Vitamīni un minerālvielas
Vitamīni
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Holīns | 6.0mg | 1% | |
| A vitamīns | 3.0mcg | 0% | |
| Tiamīns (B1) | 0.0mg | 3% | |
| Riboflavīns (B2) | 0.0mg | 3% | |
| Niacīns (B3) | 0.4mg | 3% | |
| Pantotēnskābe (B5) | 0.1mg | 2% | |
| B6 vitamīns | 0.1mg | 3% | |
| Folskābe (B9) | 6.0mcg | 2% | |
| C vitamīns | 9.7mg | 11% | |
| E vitamīns | 0.6mg | 4% | |
| K vitamīns | 19.3mcg | 16% |
Minerālvielas
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Kalcijs | 6.0mg | 1% | |
| Varš | 57.0mcg | 6% | |
| Dzelzs | 0.3mg | 2% | |
| Magnijs | 6.0mg | 1% | |
| Fosfors | 12.0mg | 2% | |
| Kālijs | 77.0mg | 2% | |
| Selēns | 0.1mcg | 0% | |
| Nātrijs | 1.0mg | 0% | |
| Cinks | 0.2mg | 1% |
Receptes ar mellenes (28)
Jogurts ar mellenēm
180 kcal
Jogurts ar mellenēm
180 kcal
Greek yogurt berry kiwi bowl
255 kcal
Proteīna kokteilis ar kolagēnu, zemesriekstu sviestu un mellenēm
290 kcal
Sūkalu proteīna melleņu un zemesriekstu sviesta kokteilis
220 kcal
Plain yogurt with blueberries, Brazil nut, and sunflower seeds
240 kcal
Fortified oatmeal with milk, blueberries, and almond butter
410 kcal
Fortified oatmeal with milk, pumpkin seeds, and blueberries
360 kcal
Fortified whole-grain cereal with milk, blueberries, and almonds
350 kcal
Fortified high-protein cereal with milk and blueberries
310 kcal
Plain kefir with blueberries, bran cereal, and walnuts
320 kcal
Cream of wheat made with fortified soy milk plus blackstrap molasses and blueberries
310 kcal
Fortified soy yogurt dinner side with berries, chia, and one Brazil nut
260 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
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 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
Cottage cheese bowl with orange, blueberries, and almonds
340 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Greek yogurt berry oat parfait
340 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Greek yogurt bowl with chia, walnuts, and berries
380 kcal
Greek yogurt bowl with berries, chia, and walnuts
430 kcal
Greek yogurt berry bowl with chia seeds and walnuts
320 kcal
Greek yogurt bowl with berries, chia seeds, and pumpkin seeds
390 kcal
Greek yogurt bowl with pumpkin seeds and berries
320 kcal