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listová zelenina

Listová zelenina má 23 kalórií na 100 g a vyniká obsahom vitamínu K. Hodí sa do šalátov aj do polievok a príloh.

listová zelenina

O jedle

Listová zelenina je široká kategória jedlých listov rastlín, ako sú špenát, kel, šalát a mangold. Zvyčajne má jemnú až mierne horkastú chuť a podľa odrody býva chrumkavá alebo jemná. Bežne sa konzumuje surová v šalátoch alebo tepelne upravená v restovaných jedlách, polievkach a prílohách.

Nutričné hodnoty

Na 100 g

% dennej hodnoty na základe stravy s 2000 kcal

Kalórie 23 kcal
1% DV
Celkové tuky 0.4g
1% DV
Vitamín D0.1g
Tiamín0.2g
Celkové sacharidy 3.6g
1% DV
Folát2.2g
Vitamín B120.8g
Biotín0.6g
Bielkoviny 2.9g
6% DV
Rastlinné bielkoviny2.9g

Vitamíny a minerály

Vitamíny

ŽivinaMnožstvo% DVPolčas
Cholín19.3mg4%
Folát194.0mcg49%
Niacín0.7mg4%
Kyselina pantoténová0.1mg2%
Riboflavín0.2mg12%
Tiamín0.1mg7%
Vitamín A469.0mcg52%
Vitamín B60.2mg12%
Vitamín C28.1mg31%
Vitamín E2.0mg13%
Vitamín K482.9mcg402%

Minerály

ŽivinaMnožstvo% DVPolčas
Vápnik99.0mg10%
Meď100.0mcg11%
Železo2.7mg15%
Horčík79.0mg19%
Fosfor49.0mg7%
Draslík558.0mg12%
Selén0.9mcg2%
Sodík79.0mg3%
Zinok0.5mg5%

Recepty s ingredienciou listová zelenina (6)

Otvorený ražný chlebík so šunkou, syrom, uhorkou a listovou zeleninou
Otvorený ražný chlebík so šunkou, syrom, uhorkou a listovou zeleninou
332 kcal
Šalátová miska s cícerom, hummusom, avokádom, chrumkavou zeleninou a semienkami
Šalátová miska s cícerom, hummusom, avokádom, chrumkavou zeleninou a semienkami
635 kcal
Salmon salad sandwich on whole grain bread with leafy greens
540 kcal
Dusené krevety so sklenenými rezancami a listovou zeleninou
Dusené krevety so sklenenými rezancami a listovou zeleninou
255 kcal
Grilované kuracie prsia s pečeným batatom, cottage cheese, uhorkou a listovou zeleninou
Grilované kuracie prsia s pečeným batatom, cottage cheese, uhorkou a listovou zeleninou
510 kcal
Šalátová miska s kuracím mäsom, batatom a cottage syrom
Šalátová miska s kuracím mäsom, batatom a cottage syrom
520 kcal
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