edamame
Edamame ni maharagwe ya soya mabichi yenye kalori 121 kwa 100g, folate (B9) na protini; yanafaa kwa vitafunio, bakuli na sahani za pembeni.
Kuhusu
Edamame ni maharagwe ya soya mabichi ya kijani yenye ladha ya utamu hafifu na kokwa, pamoja na umbile laini lenye ukakamavu kidogo. Mara nyingi huandaliwa kwa kuyapika kwa mvuke au kuyachemsha na kuliwa kama kitafunio au mwanzo wa mlo, au huongezwa kwenye saladi, bakuli za wali, vyakula vya kukaanga haraka na supu.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
121 kcal
6% DV
Jumla ya Mafuta
5.2g
8% DV
Vitamini D0.7g
Vitamini K1.1g
Thiamini (B1)3.0g
Jumla ya Wanga
8.9g
3% DV
Folate (B9)5.2g
Vitamini B122.2g
Biotini (B7)1.5g
Protini
11.9g
24% DV
Protini ya mimea11.9g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 56.6mg | 10% | |
| Folate (B9) | 311.0mcg | 78% | |
| Niasini (B3) | 0.9mg | 6% | |
| Asidi ya Pantotheniki (B5) | 0.5mg | 10% | |
| Riboflavini (B2) | 0.3mg | 24% | |
| Thiamini (B1) | 0.1mg | 13% | |
| Vitamini A | 15.0mcg | 2% | |
| Vitamini B6 | 0.1mg | 9% | |
| Vitamini C | 9.7mg | 11% | |
| Vitamini E | 0.7mg | 5% | |
| Vitamini K | 26.7mcg | 22% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 63.0mg | 6% | |
| Shaba | 0.3mcg | 0% | |
| Madini Chuma | 2.3mg | 13% | |
| Magnesiamu | 64.0mg | 15% | |
| Fosforasi | 169.0mg | 24% | |
| Potasiamu | 436.0mg | 9% | |
| Seleniamu | 1.7mcg | 3% | |
| Sodiamu | 6.0mg | 0% | |
| Zinki | 1.4mg | 13% |
Mapishi yenye edamame (23)
Beef and edamame stir-fry with bok choy and brown rice
620 kcal
Shrimp and edamame quinoa stir-fry with broccoli and red bell pepper
495 kcal
Turkey avocado whole-grain wrap with side edamame
590 kcal
Edamame tofu soba salad with sesame and cucumber
560 kcal
Bakuli la salmoni ya glaze na edamame, tango, kitunguu cha majani na ufuta
565 kcal
Kuku wa glaze ya ufuta na edamame na tango
585 kcal
Mushroom tofu soba lunch bowl with edamame, bok choy, and sesame
540 kcal
Tempeh Soba Dinner Bowl with Edamame and Bok Choy
590 kcal
Tempeh broccoli soba lunch bowl
590 kcal
Tofu edamame brown rice lunch bowl
495 kcal
Soba noodle edamame dinner salad with nori, sesame, cucumber, and orange-ginger dressing
490 kcal
Edamame soba dinner bowl with nori, bok choy, and sesame
470 kcal
Edamame, roasted potato, and seaweed dinner salad
430 kcal
Soba noodle dinner with edamame, mushrooms, bok choy, nori, and sesame
520 kcal
Tofu and edamame vegetable curry with quinoa
560 kcal
Tofu stir-fry with edamame, bok choy, and mushrooms
510 kcal
Salmon brown rice salad with kale, edamame, and sesame dressing
680 kcal
Tofu soba noodle salad with edamame, cucumber, and seaweed
540 kcal
Salmon rice bowl with edamame, cucumber, avocado, and mixed greens
680 kcal
Tofu and edamame rice bowl with broccoli and sesame
590 kcal
Tofu edamame soba bowl
560 kcal
Tofu and edamame soba bowl with seaweed
560 kcal
Tofu stir-fry with edamame, bok choy, mushrooms, and soba noodles
590 kcal
