repolyo
Ang repolyo ay may 25 calories bawat 100g at nagbibigay ng bitamina K. Gamitin ito sa ensalada, sopas, at stir-fry.
Tungkol dito
Ang repolyo ay isang madahong gulay na cruciferous na may banayad at bahagyang matamis na lasa na nagiging mas malambot at mas matamis kapag niluto. Karaniwan itong ginagamit nang hilaw sa ensalada at slaw, o niluluto sa mga sopas, stir-fry, braise, at mga fermented na pagkain tulad ng sauerkraut at kimchi.
Nutrition Facts
Bawat 100g
% Daily Value batay sa 2000 kcal na diyeta
Calories
25 kcal
1% DV
Kabuuang Taba
0.1g
0% DV
Kabuuang Carbohydrate
5.8g
2% DV
Folate (B9)2.5g
Bitamina B123.2g
Biotin (B7)0.1g
Protina
1.3g
3% DV
Protina mula sa Halaman1.3g
Mga Bitamina at Mineral
Mga Bitamina
| Nutrient | Dami | DV% | Half-life |
|---|---|---|---|
| Choline | 10.7mg | 2% | |
| Bitamina A | 5.0mcg | 1% | |
| Tiamina (B1) | 0.1mg | 5% | |
| Riboflavin (B2) | 0.0mg | 3% | |
| Niacin (B3) | 0.2mg | 1% | |
| Pantothenic Acid (B5) | 0.2mg | 4% | |
| Bitamina B6 | 0.1mg | 7% | |
| Folate (B9) | 43.0mcg | 11% | |
| Bitamina C | 36.6mg | 41% | |
| Bitamina E | 0.1mg | 1% | |
| Bitamina K | 76.0mcg | 63% |
Mga Mineral
| Nutrient | Dami | DV% | Half-life |
|---|---|---|---|
| Kaltsyum | 40.0mg | 4% | |
| Tanso | 36.0mcg | 4% | |
| Bakal | 0.5mg | 3% | |
| Magnesiyo | 12.0mg | 3% | |
| Posporus | 26.0mg | 4% | |
| Potasyo | 170.0mg | 4% | |
| Selenium | 0.3mcg | 1% | |
| Sodyum | 18.0mg | 1% | |
| Sink | 0.2mg | 2% |
Mga recipe na may repolyo (26)
Pinasingawang tokwa na may pampalasa at ginisang repolyo na may itlog
187 kcal
Nilagang manok na may repolyo, karot, kamatis at sibuyas
430 kcal
Beef at gulay stir-fry na may puting kanin at broccoli sa brown sauce
365 kcal
Indian meal na may chapati, beetroot curry, potato sabzi, hiwang mangga, at atsarang berdeng sili
1015 kcal
Hot dog sausage wrap na may cabbage slaw at orange soda
760 kcal
Mga hiwa ng puff pastry na may keso, barbecue sauce, inihaw na potato wedges, at mixed leaf salad
1185 kcal
Mafaldine pasta na may giniling na baka, cheddar cheese sauce, repolyo, at beet
645 kcal
Tinadtad na salad ng gulay at herbs
95 kcal
Basmati rice na may manok at chopped salad
442 kcal
Hiniwang beef steak na may potato wedges, inihaw na repolyo, inihaw na leek, creamy sauce, at malunggay
1095 kcal
Hiniwang roast beef na may potato wedge, sinunog na repolyo, inihaw na leek, cottage cheese, aioli, at creamy pepper sauce
635 kcal
Quinoa bowl na may inihaw na kamote, abokado, edamame, pulang repolyo, pulang bell pepper, hummus, at kalamansi
760 kcal
Glazed na inihaw na quarter chicken na may sesame at chive, side salad, at creamy dipping sauce
980 kcal
Beef and chickpea grain bowl with kale
610 kcal
Tofu edamame seaweed rice lunch bowl
575 kcal
Lentil tofu vegetable grain bowl
560 kcal
Roast beef na may creamy potato gratin at baby potato
760 kcal
Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds
610 kcal
Japanese okonomiyaki na mayonesa, sarsa ng okonomiyaki, katsuobushi, at sibuyas dahon
520 kcal
Manok na may herbs at basmati rice, labanos, repolyo, at berdeng oil sauce
455 kcal
Ginisang glass noodle na may hipon, halo-halong gulay at kalamansi
560 kcal
Fortified soy yogurt and white bean grain bowl with nori, avocado, and citrus slaw
530 kcal
Chickpea seaweed tahini wrap
510 kcal
Glass noodles na ginisa na may hipon, manok, repolyo, at scallion sa green curry glaze
235 kcal
Korean BBQ na Marbled Beef na may Banchan at Green Leaf Salad
1035 kcal
Hot pot na seafood at gulay na may tokwa, repolyong Napa, at kabute
365 kcal