nierboon
Nierboon is een stevige peulvrucht met 127 calorieën per 100 g en opvallend veel vitamine B9, ideaal voor eiwitrijke maaltijden en chili.
Over
Nierbonen zijn stevige, niervormige peulvruchten met een milde, licht aardse smaak en een romige textuur na het koken. Ze worden vaak gebruikt in chili, soepen, stoofschotels, salades en rijstgerechten.
Voedingswaarden
Per 100 g
% Dagelijkse waarde gebaseerd op een dieet van 2000 kcal
Calorieën
127 kcal
6% DV
Totaal vet
0.5g
1% DV
Vitamine D0.1g
Thiamine (B1)0.2g
Totale koolhydraten
22.8g
8% DV
Folaat (B9)6.4g
Vitamine B120.3g
Biotine (B7)16.1g
Eiwit
8.7g
17% DV
Plantaardig eiwit8.7g
Vitaminen & mineralen
Vitaminen
| Voedingsstof | Hoeveelheid | DV% | Halfwaardetijd |
|---|---|---|---|
| Choline | 30.0mg | 5% | |
| Thiamine (B1) | 0.2mg | 17% | |
| Riboflavine (B2) | 0.1mg | 5% | |
| Niacine (B3) | 0.4mg | 3% | |
| Pantotheenzuur (B5) | 0.2mg | 4% | |
| Vitamine B6 | 0.1mg | 7% | |
| Folaat (B9) | 130.0mcg | 33% | |
| Vitamine C | 1.2mg | 1% | |
| Vitamine K | 5.6mcg | 5% |
Mineralen
| Voedingsstof | Hoeveelheid | DV% | Halfwaardetijd |
|---|---|---|---|
| Calcium | 28.0mg | 3% | |
| Koper | 220.0mcg | 24% | |
| IJzer | 2.9mg | 16% | |
| Magnesium | 45.0mg | 11% | |
| Fosfor | 142.0mg | 20% | |
| Kalium | 405.0mg | 9% | |
| Selenium | 1.2mcg | 2% | |
| Natrium | 2.0mg | 0% | |
| Zink | 1.0mg | 9% |
Recepten met nierboon (28)
Witte rijst met kruidenkip, krieltjes, bloemkool en kidneybonen
650 kcal
Turkey chili with kidney beans, tomato, and avocado
560 kcal
Turkey chili with kidney beans, tomatoes, bell peppers, and avocado
560 kcal
Turkey chili with kidney beans, tomatoes, and bell peppers
460 kcal
Beef and bean chili with tomato and baked sweet potato
610 kcal
Bean chili with bell peppers, tomato, and baked potato
480 kcal
Beef and bean chili with baked potato
680 kcal
Turkey chili with kidney beans, tomatoes, peppers, and avocado
590 kcal
Turkey chili with kidney beans, tomatoes, bell pepper, and baked potato
590 kcal
Beef and bean vegetable chili
430 kcal
Beef and bean chili with bell peppers
520 kcal
Beef bean vegetable chili with baked potato
680 kcal
Turkey chili with kidney beans, tomatoes, and baked potato
610 kcal
Turkey chili with kidney beans and tomato
510 kcal
Beef and bean chili with tomato, peppers and baked potato
720 kcal
Bean, tomato, and vegetable chili with baked potato
560 kcal
Turkey chili with kidney beans, tomatoes, and avocado
530 kcal
Turkey chili with beans and tomatoes
460 kcal
Turkey and bean chili with brown rice
680 kcal
Turkey chili with beans and vegetables
510 kcal
Turkey chili with kidney beans and mixed vegetables
430 kcal
Turkey chili with beans and mixed vegetables
540 kcal
Turkey chili with kidney beans and tomatoes
520 kcal
Turkey chili with beans, tomatoes, and bell peppers
540 kcal
Turkey and bean chili with side salad
590 kcal
Turkey chili with kidney beans and baked potato
690 kcal
Beef and bean chili
540 kcal
Lean beef and bean chili with baked potato
710 kcal