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espinaka

Ang espinaka ay madahong gulay na may 23 calories bawat 100g at mayaman sa bitamina K para sa salad, ginisa, at smoothie.

espinaka

Tungkol dito

Ang espinaka ay isang madahong gulay na may banayad at bahagyang makalupang lasa. Karaniwan itong kinakain nang hilaw sa mga salad, ginisa, hinalo sa mga smoothie, o idinadagdag sa mga sopas, pasta, at mga putaheng may itlog.

Nutrition Facts

Bawat 100g

% Daily Value batay sa 2000 kcal na diyeta

Calories 23 kcal

1% DV

Kabuuang Taba 0.4g

1% DV

Bitamina D0.1g

Tiamina (B1)0.2g

Kabuuang Carbohydrate 3.6g

1% DV

Folate (B9)2.2g

Bitamina B120.4g

Biotin (B7)1.0g

Protina 2.9g

6% DV

Protina mula sa Halaman2.9g

Mga Bitamina at Mineral

Mga Bitamina

Nutrient	Dami	DV%	Half-life
Choline	19.3mg	4%
Bitamina A	469.0mcg	52%
Tiamina (B1)	0.1mg	7%
Riboflavin (B2)	0.2mg	15%
Niacin (B3)	0.7mg	5%
Pantothenic Acid (B5)	0.1mg	1%
Bitamina B6	0.2mg	11%
Folate (B9)	194.0mcg	49%
Bitamina C	28.1mg	31%
Bitamina E	2.0mg	13%
Bitamina K	482.9mcg	402%

Mga Mineral

Nutrient	Dami	DV%	Half-life
Kaltsyum	99.0mg	10%
Tanso	130.0mcg	14%
Bakal	2.7mg	15%
Magnesiyo	79.0mg	19%
Posporus	49.0mg	7%
Potasyo	558.0mg	12%
Selenium	1.0mcg	2%
Sodyum	79.0mg	3%
Sink	0.5mg	5%

Mga recipe na may espinaka (100)

Scrambled egg na may spinach at kinudkod na matigas na keso

Scrambled egg na may spinach at kinudkod na matigas na keso

Spaghetti squash na may spinach at kinudkod na keso

Spaghetti squash na may spinach at kinudkod na keso

Creamy chicken pasta na may spinach at kabute

Creamy chicken pasta na may spinach at kabute

Toast na may scrambled egg at avocado

Toast na may scrambled egg at avocado

Ginisang rice noodle na may baka, spinach, bell pepper, sibuyas, at sarsa na may toyo

Ginisang rice noodle na may baka, spinach, bell pepper, sibuyas, at sarsa na may toyo

Spinach and chickpea rice bowl with red bell pepper

Spinach lentil salad with red bell pepper and pumpkin seeds

Creamy salmon mushroom skillet

Creamy salmon mushroom skillet

Pasta salad na may manok, spinach, cherry tomato, at pulang bell pepper

Pasta salad na may manok, spinach, cherry tomato, at pulang bell pepper

Inihaw na salmon na may oven fries, ginisang kabute, at mixed leaf salad

Inihaw na salmon na may oven fries, ginisang kabute, at mixed leaf salad

Mga hiwa ng puff pastry na may keso, barbecue sauce, inihaw na potato wedges, at mixed leaf salad

Mga hiwa ng puff pastry na may keso, barbecue sauce, inihaw na potato wedges, at mixed leaf salad

Scrambled egg na may spinach at bell pepper, toast, at halong strawberry-blueberry

Scrambled egg na may spinach at bell pepper, toast, at halong strawberry-blueberry

Chicken spinach lentil power bowl

Giniling na Baka na may Miracle Noodles at Espinaka

Giniling na Baka na may Miracle Noodles at Espinaka

Spinach oat omelet with rye crispbread

Spinach lentil quinoa bowl with roasted red pepper and avocado

Salmon quinoa bowl with spinach, roasted red pepper, avocado, and pumpkin seeds

Spinach mushroom omelet with cheddar and whole-grain toast

Baked potato bowl with black beans, spinach, and Greek yogurt

Spinach oat bowl with banana and pumpkin seeds

Spinach banana yogurt oat smoothie

Fortified milk smoothie with banana, berries, spinach, and peanut butter

Salmon, potato, and spinach plate

Sardine quinoa salad with spinach, broccoli, lemon, and olive oil

Salmon quinoa spinach bowl with mushrooms and avocado

Salmon and white bean salad with spinach and red bell pepper

Chickpea and spinach tomato curry with baked potato

Spinach and mushroom omelet with roasted beetroot and feta

Lentil and spinach stew with tomatoes and tahini

Lean beef and lentil stew with spinach

Sardine pasta with tomato, spinach, and whole-grain spaghetti

Beef and lentil stew with carrots, spinach, and potatoes

Turkey and avocado whole-grain wrap with hummus, spinach, and sliced bell peppers

Chicken lentil spinach soup with whole grain bread

Turkey avocado whole-grain wrap with spinach

Sardine and white bean tomato skillet with spinach

Vegetable omelet with mushrooms, spinach, potatoes, and side salad

Grilled chicken breast with lentil-spinach stew

Lentil pasta with tomato sauce, spinach, and grilled chicken

Omelet with mushrooms, spinach, tomatoes, and a side of boiled potatoes

Baked salmon with roasted potato and sautéed spinach

Egg and mushroom brown rice lunch bowl with seaweed

Chicken quinoa salad with spinach and avocado

Lentil and spinach quinoa bowl

Salmon, quinoa, spinach, and avocado lunch bowl

Salmon, quinoa, and spinach lunch bowl

Grilled salmon quinoa bowl

Chicken, spinach, and white bean lunch wrap

Chicken lentil spinach lunch salad

Beef and lentil stew with spinach

Grilled salmon quinoa lunch bowl

Chicken lentil spinach soup

Baked potato with cottage cheese, spinach, and tomato

Lentil and spinach tomato stew with baked chicken thigh

Vegetable frittata with mushrooms, spinach, and feta plus baked sweet potato

Shrimp, white bean, and tomato skillet

Lentil and spinach curry with Greek yogurt

Lentil and spinach stew with mushrooms

Baked salmon with roasted potatoes and sautéed spinach

Mushroom omelet with spinach, potatoes, and tomato salad

Breakfast smoothie with kefir, spinach, banana, berries, and almond butter

Spinach mushroom omelet with baked sweet potato and side salad

Lentil pasta with tomato sauce, sardines, and wilted spinach

Chickpea spinach feta lunch salad with citrus

Lentil and chicken spinach soup with tomatoes

Oven-baked cod with white beans, tomatoes, and sautéed spinach

Mushroom omelet with spinach, side salad, and baked sweet potato

Chickpea chicken grain bowl with roasted peppers

Cod with quinoa, sautéed spinach, and roasted red peppers

Lentil and spinach tomato stew with baked sweet potato

Baked salmon with roasted sweet potato and sautéed spinach

Lean beef and spinach lentil stew

Chicken lentil spinach soup with bell pepper

Lentil chicken vegetable soup

Salmon, quinoa, spinach, and red pepper lunch bowl

Greek yogurt tuna potato lunch plate with dill, spinach, and iodized salt

Turkey avocado baked potato lunch plate

Lentil chicken spinach soup with tomatoes

Lentil chicken vegetable soup with whole grain bread

Salmon and roasted sweet potato spinach salad

Greek yogurt chicken wrap with spinach and red pepper

Greek yogurt tuna chickpea lunch bowl

Cod potato seaweed lunch bowl

Chickpea spinach brown rice lunch bowl with pumpkin seeds

Turkey avocado spinach wrap with red bell pepper

Chickpea avocado spinach wrap with yogurt herb sauce

Lentil chicken spinach soup

Chicken Quinoa Chickpea Salad

Lentil Salmon Spinach Lunch Bowl

Vegetable omelet with mushrooms, spinach, potatoes, and iodized salt

Lentil and spinach stew with tomatoes and mushrooms

Creamy chicken skillet na may cauliflower, kabute, at spinach

Creamy chicken skillet na may cauliflower, kabute, at spinach

Lentil pasta with tomato sauce, spinach, and parmesan

Cod with herbed potatoes, sautéed spinach, and tomato salad

Beef stir-fry with spinach, mushrooms, bell peppers, and brown rice

Chickpea pasta with tomato sauce, mushrooms, and sautéed spinach

Spinach and white bean tomato pasta with parmesan

Lentil and spinach stew with roasted carrots and plain Greek yogurt

Turkey and white bean spinach stew

Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet