rukola
Rukola je pikantná listová zelenina s 25 kalóriami na 100 g a vitamínom K. Hodí sa do šalátov, sendvičov a pesta.
O jedle
Rukola je pikantná, mierne horkastá listová zelenina s chrumkavou textúrou. Bežne sa je surová v šalátoch a sendvičoch alebo sa krátko zavädne na pizzi, v cestovinách a v teplých obilninových jedlách.
Nutričné hodnoty
Na 100 g
% dennej hodnoty na základe stravy s 2000 kcal
Kalórie
25 kcal
1% DV
Celkové tuky
0.7g
1% DV
Vitamín D0.1g
Tiamín0.3g
Celkové sacharidy
3.7g
1% DV
Folát1.6g
Vitamín B122.1g
Bielkoviny
2.6g
5% DV
Rastlinné bielkoviny2.6g
Vitamíny a minerály
Vitamíny
| Živina | Množstvo | % DV | Polčas |
|---|---|---|---|
| Cholín | 15.3mg | 3% | |
| Vitamín A | 119.0mcg | 13% | |
| Tiamín | 0.0mg | 4% | |
| Riboflavín | 0.1mg | 7% | |
| Niacín | 0.3mg | 2% | |
| Kyselina pantoténová | 0.4mg | 9% | |
| Vitamín B6 | 0.1mg | 4% | |
| Folát | 97.0mcg | 24% | |
| Vitamín C | 15.0mg | 17% | |
| Vitamín E | 0.4mg | 3% | |
| Vitamín K | 108.6mcg | 90% |
Minerály
| Živina | Množstvo | % DV | Polčas |
|---|---|---|---|
| Vápnik | 160.0mg | 16% | |
| Meď | 76.0mcg | 8% | |
| Železo | 1.5mg | 8% | |
| Horčík | 47.0mg | 11% | |
| Fosfor | 52.0mg | 7% | |
| Draslík | 369.0mg | 8% | |
| Selén | 0.3mcg | 1% | |
| Sodík | 27.0mg | 1% | |
| Zinok | 0.5mg | 4% |
Recepty s ingredienciou rukola (38)
Teriyaki šalát s lososom, sezamom, čili a citrónom
612 kcal
Krostini s údeným lososom a krémovým syrom
1045 kcal
Raňajkový sendvič so slaninou v brioške
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
Avokádový toast s rukolou, cherry paradajkami a praženými tekvicovými semienkami
337 kcal
Avokádový toast s rukolou, cherry paradajkami a tekvicovými semienkami
345 kcal
Avokádový toast s rukolou a cherry paradajkami
335 kcal
Avokádový toast
355 kcal
Avokádový toast s paradajkou, rukolou a tekvicovými semienkami
255 kcal