rukola
Rukola je lisnato povrće pikantnog ukusa sa 25 kalorija na 100 g i vitaminom K. Koristite je u salatama, sendvičima i pestu.
O proizvodu
Rukola je lisnato povrće pikantnog, blago gorkog ukusa i hrskave teksture. Najčešće se jede sirova u salatama i sendvičima, ili se kratko proprži i dodaje na picu, u testenine i topla jela od žitarica.
Nutritivne vrednosti
Na 100 g
% dnevne vrednosti na osnovu ishrane od 2000 kcal
Kalorije
25 kcal
1% DV
Ukupne masti
0.7g
1% DV
Vitamin D0.1g
Tiamin (B1)0.3g
Ukupni ugljeni hidrati
3.7g
1% DV
Folat (B9)1.6g
Vitamin B122.1g
Proteini
2.6g
5% DV
Biljni proteini2.6g
Vitamini i minerali
Vitamini
| Nutrijent | Količina | DV% | Poluvreme |
|---|---|---|---|
| Holin | 15.3mg | 3% | |
| Vitamin A | 119.0mcg | 13% | |
| Tiamin (B1) | 0.0mg | 4% | |
| Riboflavin (B2) | 0.1mg | 7% | |
| Niacin (B3) | 0.3mg | 2% | |
| Pantotenska kiselina (B5) | 0.4mg | 9% | |
| Vitamin B6 | 0.1mg | 4% | |
| Folat (B9) | 97.0mcg | 24% | |
| Vitamin C | 15.0mg | 17% | |
| Vitamin E | 0.4mg | 3% | |
| Vitamin K | 108.6mcg | 90% |
Minerali
| Nutrijent | Količina | DV% | Poluvreme |
|---|---|---|---|
| Kalcijum | 160.0mg | 16% | |
| Bakar | 76.0mcg | 8% | |
| Gvožđe | 1.5mg | 8% | |
| Magnezijum | 47.0mg | 11% | |
| Fosfor | 52.0mg | 7% | |
| Kalijum | 369.0mg | 8% | |
| Selen | 0.3mcg | 1% | |
| Natrijum | 27.0mg | 1% | |
| Cink | 0.5mg | 4% |
Recepti sa sastojkom rukola (38)
Teriyaki salata sa lososom, susamom, čilijem i limunom
612 kcal
Krostini sa dimljenim lososom i krem sirom, krastavcem, limunom, klicama, ikrom i rukolom
1045 kcal
Sendvič za doručak sa slaninom u brioche zemički
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
Avokado tost sa rukolom, čeri paradajzom i tostiranim semenkama bundeve
337 kcal
Tost sa avokadom, rukolom, čeri paradajzom i semenkama bundeve
345 kcal
Tost sa avokadom, rukolom i čeri paradajzom
335 kcal
Tost sa avokadom
355 kcal
Tost sa avokadom, paradajzom, rukolom i semenkama bundeve
255 kcal