rucola
Rucola är en pepprig bladgrönsak med 25 kalorier per 100 g och vitamin K. Använd den i sallader, smörgåsar och pesto.
Om
Rucola är en pepprig, lätt bitter bladgrönsak med krispig konsistens. Den äts ofta rå i sallader och smörgåsar, eller hastigt mjukad på pizza, pasta och varma rätter med gryn.
Näringsfakta
Per 100 g
% dagligt värde baserat på en kost på 2000 kcal
Kalorier
25 kcal
1% DV
Totalt fett
0.7g
1% DV
Vitamin D0.1g
Tiamin0.3g
Totala kolhydrater
3.7g
1% DV
Folat1.6g
Vitamin B122.1g
Protein
2.6g
5% DV
Vegetabiliskt protein2.6g
Vitaminer & mineraler
Vitaminer
| Näringsämne | Mängd | DV% | Halveringstid |
|---|---|---|---|
| Kolin | 15.3mg | 3% | |
| Vitamin A | 119.0mcg | 13% | |
| Tiamin | 0.0mg | 4% | |
| Riboflavin | 0.1mg | 7% | |
| Niacin | 0.3mg | 2% | |
| Pantotensyra | 0.4mg | 9% | |
| Vitamin B6 | 0.1mg | 4% | |
| Folat | 97.0mcg | 24% | |
| Vitamin C | 15.0mg | 17% | |
| Vitamin E | 0.4mg | 3% | |
| Vitamin K | 108.6mcg | 90% |
Mineraler
| Näringsämne | Mängd | DV% | Halveringstid |
|---|---|---|---|
| Kalcium | 160.0mg | 16% | |
| Koppar | 76.0mcg | 8% | |
| Järn | 1.5mg | 8% | |
| Magnesium | 47.0mg | 11% | |
| Fosfor | 52.0mg | 7% | |
| Kalium | 369.0mg | 8% | |
| Selen | 0.3mcg | 1% | |
| Natrium | 27.0mg | 1% | |
| Zink | 0.5mg | 4% |
Recept med rucola (38)
Teriyakisallad med lax, sesam, chili och citron
612 kcal
Crostini med rökt lax, färskost, gurka, citron, groddar, rom och rucola
1045 kcal
Frukostsmörgås med bacon på briochebröd
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
Avokadotoast med ruccola, körsbärstomater och rostade pumpakärnor
337 kcal
Avokadotoast med ruccola, körsbärstomater och pumpakärnor
345 kcal
Avokadotoast med ruccola och körsbärstomater
335 kcal
Avokadotoast
355 kcal
Avokadotoast med tomat, ruccola och pumpakärnor
255 kcal