rukola
Rukola je pikantna listnata zelenjava s 25 kalorijami na 100 g in vitaminom K. Uporabite jo v solatah, sendvičih in pestu.
O tem
Rukola je pikantna, rahlo grenka listnata zelenjava s hrustljavo teksturo. Običajno jo jemo surovo v solatah in sendvičih, lahko pa jo tudi na hitro ovenimo na picah, testeninah in toplih jedeh iz žit.
Hranilne vrednosti
Na 100 g
% dnevne vrednosti na podlagi prehrane z 2000 kcal
Kalorije
25 kcal
1% DV
Skupne maščobe
0.7g
1% DV
Vitamin D0.1g
Tiamin0.3g
Skupni ogljikovi hidrati
3.7g
1% DV
Folna kislina1.6g
Vitamin B122.1g
Beljakovine
2.6g
5% DV
Rastlinske beljakovine2.6g
Vitamini in minerali
Vitamini
| Hranilo | Količina | DV% | Razpolovna doba |
|---|---|---|---|
| Holin | 15.3mg | 3% | |
| Vitamin A | 119.0mcg | 13% | |
| Tiamin | 0.0mg | 4% | |
| Riboflavin | 0.1mg | 7% | |
| Niacin | 0.3mg | 2% | |
| Pantotenska kislina | 0.4mg | 9% | |
| Vitamin B6 | 0.1mg | 4% | |
| Folna kislina | 97.0mcg | 24% | |
| Vitamin C | 15.0mg | 17% | |
| Vitamin E | 0.4mg | 3% | |
| Vitamin K | 108.6mcg | 90% |
Minerali
| Hranilo | Količina | DV% | Razpolovna doba |
|---|---|---|---|
| Kalcij | 160.0mg | 16% | |
| Baker | 76.0mcg | 8% | |
| Železo | 1.5mg | 8% | |
| Magnezij | 47.0mg | 11% | |
| Fosfor | 52.0mg | 7% | |
| Kalij | 369.0mg | 8% | |
| Selen | 0.3mcg | 1% | |
| Natrij | 27.0mg | 1% | |
| Cink | 0.5mg | 4% |
Recepti z rukola (38)
Teriyaki solata z lososom, sezamom, čilijem in limono
612 kcal
Krostini z dimljenim lososom in kremnim sirom
1045 kcal
Zajtrkov sendvič s slanino v brioš žemlji
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
Avokadov toast z rukolo, češnjevimi paradižniki in praženimi bučnimi semeni
337 kcal
Avokadov toast z rukolo, češnjevimi paradižniki in bučnimi semeni
345 kcal
Avokadov toast z rukolo in češnjevimi paradižniki
335 kcal
Toast z avokadom
355 kcal
Avokadov toast s paradižnikom, rukolo in bučnimi semeni
255 kcal