rucola
Rucola is een pittige bladgroente met 25 calorieën per 100 g en veel vitamine K. Lekker in salades, sandwiches en pesto.
Over
Rucola is een pittige, licht bittere bladgroente met een knapperige textuur. Je eet het vaak rauw in salades en sandwiches, of kort geslonken op pizza's, pasta's en warme graangerechten.
Voedingswaarden
Per 100 g
% Dagelijkse waarde gebaseerd op een dieet van 2000 kcal
Calorieën
25 kcal
1% DV
Totaal vet
0.7g
1% DV
Vitamine D0.1g
Thiamine (B1)0.3g
Totale koolhydraten
3.7g
1% DV
Folaat (B9)1.6g
Vitamine B122.1g
Eiwit
2.6g
5% DV
Plantaardig eiwit2.6g
Vitaminen & mineralen
Vitaminen
| Voedingsstof | Hoeveelheid | DV% | Halfwaardetijd |
|---|---|---|---|
| Choline | 15.3mg | 3% | |
| Vitamine A | 119.0mcg | 13% | |
| Thiamine (B1) | 0.0mg | 4% | |
| Riboflavine (B2) | 0.1mg | 7% | |
| Niacine (B3) | 0.3mg | 2% | |
| Pantotheenzuur (B5) | 0.4mg | 9% | |
| Vitamine B6 | 0.1mg | 4% | |
| Folaat (B9) | 97.0mcg | 24% | |
| Vitamine C | 15.0mg | 17% | |
| Vitamine E | 0.4mg | 3% | |
| Vitamine K | 108.6mcg | 90% |
Mineralen
| Voedingsstof | Hoeveelheid | DV% | Halfwaardetijd |
|---|---|---|---|
| Calcium | 160.0mg | 16% | |
| Koper | 76.0mcg | 8% | |
| IJzer | 1.5mg | 8% | |
| Magnesium | 47.0mg | 11% | |
| Fosfor | 52.0mg | 7% | |
| Kalium | 369.0mg | 8% | |
| Selenium | 0.3mcg | 1% | |
| Natrium | 27.0mg | 1% | |
| Zink | 0.5mg | 4% |
Recepten met rucola (38)
Teriyaki-zalmsalade met sesam, chili en citroen
612 kcal
Crostini met gerookte zalm, roomkaas, komkommer, citroen, kiemen, kuit en rucola
1045 kcal
Ontbijtsandwich met bacon op een briochebroodje
560 kcal
Sardine and potato lunch plate with arugula, tomato, and lemon
470 kcal
Sardine tomato rye open-face sandwiches
430 kcal
Sardine and chickpea tomato salad with arugula
470 kcal
Sardine whole-grain open sandwich with arugula
390 kcal
Mushroom and egg frittata with side arugula and orange salad
385 kcal
Chickpea tuna pasta salad with tomatoes and arugula
575 kcal
Sardine white bean arugula salad
430 kcal
Sardine avocado whole-grain lunch toast with tomato and arugula
460 kcal
Sardine avocado whole grain toast plate
430 kcal
Sardine white bean tomato salad
510 kcal
Tuna white bean tomato grain bowl
495 kcal
Sardine tomato rye open-faced sandwiches
390 kcal
Sardine potato arugula lunch plate
455 kcal
Sardine and potato arugula lunch plate
510 kcal
Sardine white bean grain bowl
590 kcal
Sardine and chickpea grain salad
590 kcal
Sardine and potato lunch plate with arugula, tomato, and yogurt-dill sauce
520 kcal
Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds
430 kcal
Sardine, white bean, and arugula warm salad with roasted red peppers
540 kcal
Sardine tomato whole-grain pasta with arugula
510 kcal
Smoked salmon and avocado breakfast plate with tomato and arugula
360 kcal
Sardine and white bean toast with arugula and lemon
430 kcal
Lentil and roasted vegetable salad with feta
480 kcal
Lentil and roasted vegetable salad with pumpkin seeds
510 kcal
Tuna and white bean salad with cherry tomatoes, arugula, and olive oil
540 kcal
Lentil and roasted vegetable salad with sardines
540 kcal
Sardine and white bean salad with tomatoes, arugula, and whole-grain bread
560 kcal
Tuna and white bean salad with arugula, tomatoes, and olive oil
480 kcal
Sardine avocado toast with tomato and arugula
460 kcal
Sardine and white bean salad with tomatoes and arugula
540 kcal
Avocadotoast met rucola, cherrytomaten en geroosterde pompoenpitten
337 kcal
Avocadotoast met rucola, cherrytomaten en pompoenpitten
345 kcal
Avocadotoast met rucola en cherrytomaten
335 kcal
Avocadotoast
355 kcal
Avocadotoast met tomaat, rucola en pompoenpitten
255 kcal