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zemiak

Zemiak je škrobnatá hľuza so 77 kalóriami na 100 g a draslíkom. Hodí sa na varenie, pečenie aj do polievok.

zemiak

O jedle

Zemiak je škrobnatá hľuza s jemnou, zemitou chuťou a po uvarení má nadýchanú alebo krémovú textúru. Bežne sa varí, pečie, pripravuje ako kaša, opeká, vypráža alebo používa do polievok, dusených jedál a šalátov.

Nutričné hodnoty

Na 100 g

% dennej hodnoty na základe stravy s 2000 kcal

Kalórie 77 kcal
4% DV
Celkové tuky 0.1g
0% DV
Celkové sacharidy 17.5g
6% DV
Folát2.1g
Vitamín B120.8g
Biotín15.0g
Bielkoviny 2.0g
4% DV
Rastlinné bielkoviny2.0g

Vitamíny a minerály

Vitamíny

ŽivinaMnožstvo% DVPolčas
Cholín12.1mg2%
Folát15.0mcg4%
Niacín1.1mg7%
Kyselina pantoténová0.3mg6%
Riboflavín0.0mg2%
Tiamín0.1mg7%
Vitamín B60.3mg18%
Vitamín C19.7mg22%
Vitamín E0.0mg0%
Vitamín K2.0mcg2%

Minerály

ŽivinaMnožstvo% DVPolčas
Vápnik12.0mg1%
Meď167.0mcg19%
Železo0.8mg5%
Horčík23.0mg5%
Fosfor57.0mg8%
Draslík425.0mg9%
Selén0.4mcg1%
Sodík6.0mg0%
Zinok0.3mg3%

Recepty s ingredienciou zemiak (100)

Opekaná treska so zemiakovou kašou, glazovanou mrkvou a pažítkovou smotanovou omáčkou
Opekaná treska so zemiakovou kašou, glazovanou mrkvou a pažítkovou smotanovou omáčkou
498 kcal
Miska s pečenými baby zemiakmi, zeleninou a kuracím mäsom
Miska s pečenými baby zemiakmi, zeleninou a kuracím mäsom
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 v pivnom cestíčku s tatárskou omáčkou, citrónom a kôprom
Fish and chips v pivnom cestíčku s tatárskou omáčkou, citrónom a kôprom
1175 kcal
Švédske mäsové guľky s kašou, uhorkou a brusnicovým džemom
Švédske mäsové guľky s kašou, uhorkou a brusnicovým džemom
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 chrumkavý kurací burger s hranolkami
McDonald's chrumkavý kurací burger s hranolkami
613 kcal
Baked potato with cottage cheese, black beans, and salsa
430 kcal
Chickpea spinach sweet potato salad with tahini lemon dressing
495 kcal
Švédske mäsové guľky s vrúbkovanými hranolkami, zemiakovou kašou, brusnicovou omáčkou a šalátom
Švédske mäsové guľky s vrúbkovanými hranolkami, zemiakovou kašou, brusnicovou omáčkou a šalátom
760 kcal
Baked salmon with roasted sweet potato and steamed broccoli
540 kcal
McDonald's menu s Double Cheeseburgerom, hranolkami a nealkom
McDonald's menu s Double Cheeseburgerom, hranolkami a nealkom
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
Zemiakové čipsy v miske
Zemiakové čipsy v miske
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
Suvlaki so zemiakmi a omáčkou béarnaise
Suvlaki so zemiakmi a omáčkou béarnaise
720 kcal
McDonald's hranolky, malá porcia
McDonald's hranolky, malá porcia
230 kcal
McDonald's hranolky (malá porcia)
McDonald's hranolky (malá porcia)
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
Slaninový cheeseburger s naloženými syrovými hranolkami
Slaninový cheeseburger s naloženými syrovými hranolkami
1560 kcal
Homárí chvost so špargľou, zemiakmi, cuketou a smotanovo-maslovou omáčkou
Homárí chvost so špargľou, zemiakmi, cuketou a smotanovo-maslovou omáčkou
426 kcal
Baked salmon with roasted potatoes and broccoli
620 kcal
Bean and sweet potato power bowl with salsa
610 kcal
Krémová panvica s hovädzím mäsom a gnocchi
Krémová panvica s hovädzím mäsom a gnocchi
1760 kcal
Homárí chvost so špargľou, zemiakmi, cuketou a maslovo-smotanovou omáčkou
Homárí chvost so špargľou, zemiakmi, cuketou a maslovo-smotanovou omáčkou
456 kcal
Krémové hovädzie gnocchi s brokolicou
Krémové hovädzie gnocchi s brokolicou
1750 kcal
Tuna and white bean salad with parsley, olive oil, and potatoes
590 kcal
Biff Rydberg
Biff Rydberg
780 kcal
Salade Niçoise s extra olivovým olejom
Salade Niçoise s extra olivovým olejom
620 kcal
Hovädzí steak na grile s chimichurri a pečeným zemiakom
Hovädzí steak na grile s chimichurri a pečeným zemiakom
780 kcal
Švédske mäsové guľky so zemiakovou kašou, smotanovou omáčkou a brusnicovým džemom
Švédske mäsové guľky so zemiakovou kašou, smotanovou omáčkou a brusnicovým džemom
760 kcal
Kuracie mäsové guľky s jemným zemiakovým pyré a hnedou omáčkou
Kuracie mäsové guľky s jemným zemiakovým pyré a hnedou omáčkou
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 s opečeným kuracím mäsom, lososom, šošovicou a pečenou koreňovou zeleninou
Harvest Bowl s opečeným kuracím mäsom, lososom, šošovicou a pečenou koreňovou zeleninou
1250 kcal
Zapečené kuracie mäso so syrom, batatmi a zemiakmi
Zapečené kuracie mäso so syrom, batatmi a zemiakmi
980 kcal
Hovädzia panvica so zemiakmi s chrumkavými okrajmi
Hovädzia panvica so zemiakmi s chrumkavými okrajmi
620 kcal
Miska s pečeným batatom, hubami a špenátom s paradajkovo-bobuľovým relishom
Miska s pečeným batatom, hubami a špenátom s paradajkovo-bobuľovým relishom
420 kcal
Raňajkový tanier s volským okom, slaninou, údeným lososom, zemiakovým mesiačikom a šiškou s jahodovým džemom
Raňajkový tanier s volským okom, slaninou, údeným lososom, zemiakovým mesiačikom a šiškou s jahodovým džemom
620 kcal
Tandoori kurča s aloo gobi
Tandoori kurča s 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 so slaninou a cibuľou s naloženými cheddar hranolkami
Cheeseburger so slaninou a cibuľou s naloženými cheddar hranolkami
1620 kcal
Grand cheeseburger so slaninou, karamelizovanou cibuľou a hranolkami so syrom
Grand cheeseburger so slaninou, karamelizovanou cibuľou a hranolkami so syrom
1580 kcal
Zemiakové chrumkavé kolieska v štýle Pringles
Zemiakové chrumkavé kolieska v štýle Pringles
150 kcal
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