Strona główna / world / ziemniak

ziemniak

Ziemniak to skrobiowa bulwa z 77 kcal na 100 g i potasem. Sprawdza się w codziennych daniach: gotowany, pieczony, puree lub zupa.

ziemniak

O produkcie

Ziemniak to skrobiowa bulwa o łagodnym, lekko ziemistym smaku oraz puszystej lub kremowej konsystencji po ugotowaniu. Najczęściej podaje się go gotowanego, pieczonego, w formie puree, pieczonego w kawałkach, smażonego albo jako składnik zup, gulaszy i sałatek.

Wartości odżywcze

Na 100 g

% dziennej wartości oparty na diecie 2000 kcal

Kalorie 77 kcal
4% DV
Tłuszcz ogółem 0.1g
0% DV
Węglowodany ogółem 17.5g
6% DV
Folian (B9)2.1g
Witamina B120.8g
Biotyna (B7)15.0g
Białko 2.0g
4% DV
Białko roślinne2.0g

Witaminy i minerały

Witaminy

Składnik odżywczyIlośćRWS%Okres półtrwania
Cholina12.1mg2%
Folian (B9)15.0mcg4%
Niacyna (B3)1.1mg7%
Kwas pantotenowy (B5)0.3mg6%
Ryboflawina (B2)0.0mg2%
Tiamina (B1)0.1mg7%
Witamina B60.3mg18%
Witamina C19.7mg22%
Witamina E0.0mg0%
Witamina K2.0mcg2%

Minerały

Składnik odżywczyIlośćRWS%Okres półtrwania
Wapń12.0mg1%
Miedź167.0mcg19%
Żelazo0.8mg5%
Magnez23.0mg5%
Fosfor57.0mg8%
Potas425.0mg9%
Selen0.4mcg1%
Sód6.0mg0%
Cynk0.3mg3%

Przepisy z ziemniak (100)

Dorsz smażony na patelni z puree ziemniaczanym, glazurowaną marchewką i sosem śmietanowo-szczypiorkowym
Dorsz smażony na patelni z puree ziemniaczanym, glazurowaną marchewką i sosem śmietanowo-szczypiorkowym
498 kcal
Miska z pieczonymi młodymi ziemniakami, warzywami i kurczakiem
Miska z pieczonymi młodymi ziemniakami, warzywami i kurczakiem
305 kcal
Chickpea tomato stew with potatoes, zucchini, and parsley
470 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
Fish and chips w cieście piwnym z sosem tatarskim, cytryną i koperkiem
Fish and chips w cieście piwnym z sosem tatarskim, cytryną i koperkiem
1175 kcal
Klopsiki po szwedzku z puree ziemniaczanym, ogórkiem i dżemem z borówki brusznicy
Klopsiki po szwedzku z puree ziemniaczanym, ogórkiem i dżemem z borówki brusznicy
760 kcal
Cod with sautéed spinach, white beans, and iodized-seasoned potatoes
560 kcal
Turkey chili with kidney beans, tomatoes, and baked potato
610 kcal
Beef and bean chili with tomato, peppers and baked potato
720 kcal
White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds
540 kcal
Lentil and spinach stew with baked potato
610 kcal
Baked Potato with Black Beans, Salsa, Steamed Broccoli, and Nutritional Yeast
480 kcal
Chickpea and Sweet Potato Curry with Kale
540 kcal
Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes
520 kcal
Lentil and vegetable curry with baked potato and plain Greek yogurt
590 kcal
Grilled chicken, baked potato, and sautéed spinach
495 kcal
Baked sweet potato with black beans, salsa, avocado, and nutritional yeast
470 kcal
Vegetable omelet with mushrooms, spinach and a baked potato
430 kcal
Baked sweet potato with black beans, steamed collards, and fortified soy yogurt sauce
510 kcal
Baked cod with potato, spinach and yogurt-herb sauce
470 kcal
Grilled chicken bowl with black beans, avocado, bell peppers, and baked potato
690 kcal
Mushroom omelet with broccoli and roasted potatoes
480 kcal
Mushroom spinach omelet with baked potato and side salad
480 kcal
Grilled cod with baked potato, green beans, and yogurt-herb sauce
430 kcal
Bean, tomato, and vegetable chili with baked potato
560 kcal
Greek yogurt baked potato bowl with grilled chicken and spinach
495 kcal
Baked potato topped with cottage cheese, spinach, and salsa
430 kcal
Lentil and spinach curry with baked potato
480 kcal
Baked potato black bean tuna lunch plate
510 kcal
Chicken lentil kale soup with baked potato
510 kcal
McDonald's burger crispy chicken z frytkami
McDonald's burger crispy chicken z frytkami
613 kcal
Baked potato with cottage cheese, black beans, and salsa
430 kcal
Chickpea spinach sweet potato salad with tahini lemon dressing
495 kcal
Szwedzkie klopsiki z frytkami karbowanymi, puree ziemniaczanym, sosem z borówek brusznic i sałatą
Szwedzkie klopsiki z frytkami karbowanymi, puree ziemniaczanym, sosem z borówek brusznic i sałatą
760 kcal
Baked salmon with roasted sweet potato and steamed broccoli
540 kcal
Zestaw McDonald's z Double Cheeseburgerem, frytkami i napojem gazowanym
Zestaw McDonald's z Double Cheeseburgerem, frytkami i napojem gazowanym
1360 kcal
Baked cod with potato, kale, and yogurt-herb sauce
480 kcal
Baked Potato with Black Beans, Salsa, and Fortified Soy Yogurt Drizzle
430 kcal
Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds
560 kcal
Chipsy ziemniaczane w misce
Chipsy ziemniaczane w misce
225 kcal
Grilled sirloin with baked potato and asparagus
590 kcal
Tempeh sweet potato and Brussels sprouts sheet-pan dinner with fortified nutritional yeast
540 kcal
Lentil and spinach curry with tomato over baked potato
510 kcal
Edamame, roasted potato, and seaweed dinner salad
430 kcal
Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato
610 kcal
Lentil, spinach, and potato stew with iodized salt
420 kcal
White bean and kale tomato stew with baked potato
560 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
Chickpea, mushroom, and spinach curry with baked potato
540 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Souvlaki z ziemniakami i sosem béarnaise
Souvlaki z ziemniakami i sosem béarnaise
720 kcal
Małe frytki z McDonald's
Małe frytki z McDonald's
230 kcal
Frytki McDonald's (mała porcja)
Frytki McDonald's (mała porcja)
245 kcal
Baked potato cottage cheese broccoli lunch plate
390 kcal
Baked potato with Greek yogurt, smoked trout, and broccoli
495 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
Burger z bekonem i serem z frytkami z sosem serowym
Burger z bekonem i serem z frytkami z sosem serowym
1560 kcal
Ogon homara ze szparagami, ziemniakami, cukinią i kremowym sosem maślanym
Ogon homara ze szparagami, ziemniakami, cukinią i kremowym sosem maślanym
426 kcal
Baked salmon with roasted potatoes and broccoli
620 kcal
Bean and sweet potato power bowl with salsa
610 kcal
Kremowa patelnia z wołowiną i gnocchi z selerem naciowym, cebulą i pieczarkami
Kremowa patelnia z wołowiną i gnocchi z selerem naciowym, cebulą i pieczarkami
1760 kcal
Ogon homara ze szparagami, ziemniakami, cukinią i sosem maślano-śmietanowym
Ogon homara ze szparagami, ziemniakami, cukinią i sosem maślano-śmietanowym
456 kcal
Kremowe gnocchi z wołowiną i brokułami
Kremowe gnocchi z wołowiną i brokułami
1750 kcal
Tuna and white bean salad with parsley, olive oil, and potatoes
590 kcal
Biff Rydberg
Biff Rydberg
780 kcal
Sałatka nicejska z dodatkową oliwą z oliwek
Sałatka nicejska z dodatkową oliwą z oliwek
620 kcal
Bife a la Parrilla z chimichurri i pieczonym ziemniakiem
Bife a la Parrilla z chimichurri i pieczonym ziemniakiem
780 kcal
Szwedzkie klopsiki z puree ziemniaczanym, sosem śmietanowym i konfiturą z borówek brusznic
Szwedzkie klopsiki z puree ziemniaczanym, sosem śmietanowym i konfiturą z borówek brusznic
760 kcal
Pulpety z kurczaka z aksamitnym purée ziemniaczanym i brązowym sosem
Pulpety z kurczaka z aksamitnym purée ziemniaczanym i brązowym sosem
760 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
Baked potato with cottage cheese, broccoli, and chives
430 kcal
Turkey and sweet potato wrap with kale and yogurt sauce
510 kcal
Harvest Bowl z obsmażanym kurczakiem, łososiem, soczewicą i pieczonymi warzywami korzeniowymi
Harvest Bowl z obsmażanym kurczakiem, łososiem, soczewicą i pieczonymi warzywami korzeniowymi
1250 kcal
Zapiekanka z kurczakiem, batatami i ziemniakami pod serem
Zapiekanka z kurczakiem, batatami i ziemniakami pod serem
980 kcal
Wołowina z ziemniakami z patelni
Wołowina z ziemniakami z patelni
620 kcal
Bowl z pieczonym batatem, pieczarkami i szpinakiem z pomidorowo-jagodowym relishem
Bowl z pieczonym batatem, pieczarkami i szpinakiem z pomidorowo-jagodowym relishem
420 kcal
Talerz śniadaniowy z jajkiem sadzonym, boczkiem, wędzonym łososiem, łódeczką ziemniaczaną i pączkiem z dżemem truskawkowym
Talerz śniadaniowy z jajkiem sadzonym, boczkiem, wędzonym łososiem, łódeczką ziemniaczaną i pączkiem z dżemem truskawkowym
620 kcal
Kurczak tandoori z aloo gobi
Kurczak tandoori z aloo gobi
560 kcal
Grilled salmon quinoa bowl with spinach and roasted sweet potato
620 kcal
Sardine and white bean salad with roasted potatoes
680 kcal
Turkey chili with kidney beans and baked potato
690 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
Lean beef and bean chili with baked potato
710 kcal
Grilled salmon with roasted sweet potato and steamed broccoli
620 kcal
Cheeseburger z bekonem i cebulą z frytkami z cheddarem
Cheeseburger z bekonem i cebulą z frytkami z cheddarem
1620 kcal
The Grand Cheeseburger z bekonem, karmelizowaną cebulą i frytkami z serem
The Grand Cheeseburger z bekonem, karmelizowaną cebulą i frytkami z serem
1580 kcal
Chrupiące krążki ziemniaczane à la Pringles
Chrupiące krążki ziemniaczane à la Pringles
150 kcal
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