koper
Koper je dišeče zelišče s 43 kalorijami na 100 g in vitaminom K. Uporabite ga za svež okus pri ribah, krompirju in vloženinah.
O tem
Koper je nežno zeleno zelišče s svežim, travnatim, rahlo kiselkastim okusom in pridihom janeža. Pogosto ga uporabljamo v vloženinah, solatah, morskih jedeh, krompirjevih jedeh, omakah in juhah.
Hranilne vrednosti
Na 100 g
% dnevne vrednosti na podlagi prehrane z 2000 kcal
Kalorije
43 kcal
2% DV
Skupne maščobe
1.1g
2% DV
Vitamin D0.1g
Vitamin K0.6g
Tiamin0.3g
Skupni ogljikovi hidrati
7.0g
2% DV
Folna kislina2.1g
Vitamin B120.1g
Biotin4.8g
Beljakovine
3.5g
7% DV
Rastlinske beljakovine3.5g
Vitamini in minerali
Vitamini
| Hranilo | Količina | DV% | Razpolovna doba |
|---|---|---|---|
| Holin | 13.2mg | 2% | |
| Vitamin A | 3867.0mcg | 430% | |
| Tiamin | 0.1mg | 5% | |
| Riboflavin | 0.3mg | 23% | |
| Niacin | 1.6mg | 10% | |
| Pantotenska kislina | 0.4mg | 8% | |
| Vitamin B6 | 0.2mg | 11% | |
| Folna kislina | 150.0mcg | 38% | |
| Vitamin C | 85.0mg | 94% | |
| Vitamin E | 2.8mg | 19% | |
| Vitamin K | 154.7mcg | 129% |
Minerali
| Hranilo | Količina | DV% | Razpolovna doba |
|---|---|---|---|
| Kalcij | 208.0mg | 21% | |
| Baker | 146.0mcg | 16% | |
| Železo | 6.6mg | 37% | |
| Magnezij | 55.0mg | 13% | |
| Fosfor | 66.0mg | 9% | |
| Kalij | 738.0mg | 16% | |
| Selen | 2.7mcg | 5% | |
| Natrij | 61.0mg | 3% | |
| Cink | 0.9mg | 8% |
Recepti z koper (40)
Polnjene palačinke s kislo smetano in koprom
914 kcal
Losos s kuhanim krompirjem, jogurtno-zeliščno omako, mlado čebulo, češnjevim paradižnikom, kumaro in limono
505 kcal
Sesekljana zelenjavna solata z zelišči
95 kcal
Mesna štruca z rjavo omako, pire krompirjem in brusnično omako
760 kcal
V ponvi ocvrt krompirjev cmok z brusnicami, pečenim mladim krompirjem, slanino in belim kruhom z maslom
835 kcal
Greek yogurt dinner bowl with chickpeas, cucumber, herbs, and baked potato
430 kcal
Odprt sendvič s kozicno solato na toastu
455 kcal
Kremna solata s kozicami, rdečo čebulo, koprom in čilijem
520 kcal
Lososove ikre z rdečo čebulo, majonezo in koprom
433 kcal
Lososove ikre s sesekljano rdečo čebulo in majonezo
498 kcal
Greek yogurt dinner bowl with baked potato, chickpeas, cucumber, and dill
470 kcal
Cod with quinoa, asparagus, and yogurt-herb sauce
510 kcal
Praznični mešani krožnik z ocvrto ribo, mladim krompirjem, mesno kroglico v rjavi omaki, pirejem, brusnicami, kruhom z maslom in čokoladnim piškotom
1185 kcal
Baked cod and potato plate with seaweed, cucumber, and yogurt dill sauce
470 kcal
Greek yogurt tuna potato lunch plate with dill, spinach, and iodized salt
510 kcal
Greek yogurt chickpea cucumber herb lunch bowl
495 kcal
Greek yogurt potato and sardine lunch plate
510 kcal
Greek yogurt chickpea cucumber lunch salad
360 kcal
Kremna kumarična solata z rdečo čebulo
180 kcal
Kumarična solata s tuno in rdečo čebulo
215 kcal
Greek yogurt tuna potato lunch plate
470 kcal
Greek yogurt tuna chickpea lunch bowl
445 kcal
Kremna kumarična solata z rdečo čebulo in zelišči
165 kcal
Baked cod with potato, asparagus, and yogurt-dill sauce
430 kcal
Sardine and potato lunch plate with arugula, tomato, and yogurt-dill sauce
520 kcal
Fish and chips v pivskem testu s tatarsko omako, limono in koprom
1175 kcal
Baked cod with potato, spinach and yogurt-herb sauce
470 kcal
Grilled cod with baked potato, green beans, and yogurt-herb sauce
430 kcal
Greek yogurt chicken pita with cucumber and tomato
490 kcal
Greek yogurt chicken pita with cucumber, tomato, and dill
480 kcal
Greek yogurt chicken pita with cucumber tomato salad
510 kcal
Greek yogurt chicken wrap with cucumber, tomato, and spinach
540 kcal
Greek yogurt cucumber dill wrap with smoked trout
430 kcal
Greek yogurt lentil salad with cucumber, tomatoes, and pumpkin seeds
510 kcal
Greek yogurt cucumber dill dinner salad with walnuts
260 kcal
Solata s kozicami
290 kcal
Sendvič s kozicno solato
420 kcal
Kozice v paradižnikovi omaki s kumarično-koprovo solato z grškim jogurtom
500 kcal
Masleni fižol v paradižnikovi omaki z jogurtom, kumaro in koprom
520 kcal
Tzatziki
185 kcal