yulaf
Yulaf, 100 gramda 389 kalori içeren bir tam tahıldır. Dikkat çeken bakır içeriğiyle öne çıkar; lapa, fırıncılık ve doyurucu kahvaltılarda kullanılır.
Hakkında
Yulaf, hafif ve biraz fındıksı tada sahip bir tahıldır; genellikle yulaf ezmesi olarak tüketilir, granola, fırın ürünleri ve tuzlu yemeklerde kullanılır. Pişirildiğinde çiğnenebilir bir doku kazanır ve doyurucu lezzeti ile çözünür lif içeriği sayesinde değer görür.
Besin Değerleri
100 g için
% Günlük Değer, 2000 kcal'lik bir diyete dayanmaktadır
Kalori
389 kcal
19% DV
Toplam Yağ
6.9g
11% DV
D Vitamini1.2g
K Vitamini2.2g
Tiamin (B1)2.5g
Toplam Karbonhidrat
66.3g
22% DV
Folat (B9)10.6g
B12 Vitamini1.0g
Biyotin (B7)55.7g
Protein
16.9g
34% DV
Bitkisel Protein16.9g
Vitaminler ve Mineraller
Vitaminler
| Besin öğesi | Miktar | GD% | Yarı ömür |
|---|---|---|---|
| Kolin | 27.7mg | 5% | |
| Tiamin (B1) | 0.8mg | 64% | |
| Riboflavin (B2) | 0.1mg | 11% | |
| Niasin (B3) | 1.0mg | 6% | |
| Pantotenik Asit (B5) | 1.3mg | 27% | |
| B6 Vitamini | 0.1mg | 7% | |
| Folat (B9) | 56.0mcg | 14% | |
| E Vitamini | 0.4mg | 3% | |
| K Vitamini | 2.0mcg | 2% |
Mineraller
| Besin öğesi | Miktar | GD% | Yarı ömür |
|---|---|---|---|
| Kalsiyum | 54.0mg | 5% | |
| Bakır | 626.0mcg | 70% | |
| Demir | 4.7mg | 26% | |
| Magnezyum | 177.0mg | 42% | |
| Fosfor | 523.0mg | 75% | |
| Potasyum | 429.0mg | 9% | |
| Selenyum | 28.9mcg | 53% | |
| Sodyum | 2.0mg | 0% | |
| Çinko | 4.0mg | 36% |
yulaf içeren tarifler (96)
Elma, muz, badem ve sütlü yulaf lapası
238 kcal
Yulaf ezmesi, tarçın ve şeker ile sade omlet
185 kcal
Orman meyveli kompostolu ve granolalı yoğurt kup
255 kcal
Eritilmiş peynirli çırpılmış yumurta ve baharatlı yulaf ezmesi
273 kcal
Fıstık ezmeli, karışık meyve kompostolu, yoğurtlu ve granolalı yulaf kasesi
505 kcal
Fıstık ezmeli, karışık meyve kompostolu, yoğurtlu ve granolalı yulaf kasesi
560 kcal
Çikolatalı proteinli yulaf ezmesi
225 kcal
Yumurta Beyazlı Yulaf Kasesi
260 kcal
Spinach oat omelet with rye crispbread
340 kcal
Krema, Ezilmiş Muz ve Ahududu Reçelli Yulaflı Pankek
520 kcal
Yulaf sütlü pişmiş karabuğday
235 kcal
Yumuşak Haşlanmış Yumurta, Yulaf Ezmesi ve Tereyağlı Glütensiz Ekmek
470 kcal
Muz, kırmızı üzüm ve sütlü yulaf ezmesi
255 kcal
Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats
430 kcal
Spinach oat bowl with banana and pumpkin seeds
520 kcal
Spinach banana yogurt oat smoothie
465 kcal
Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds
560 kcal
Fortified oatmeal with milk, blueberries, and almond butter
410 kcal
Fortified milk smoothie with oats, strawberries, orange, and almond butter
430 kcal
Overnight oats with chia seeds, strawberries, and fortified soy milk
360 kcal
Fortified oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
465 kcal
Babybel Original yarı yumuşak peynir
62 kcal
Fortified oatmeal with milk, pumpkin seeds, and blueberries
360 kcal
Overnight oats with chia, pumpkin seeds, banana, and fortified milk
494 kcal
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds
430 kcal
Overnight oats with chia seeds, banana, and strawberries
420 kcal
Overnight oats with chia seeds, banana, and fortified milk
360 kcal
Brazil nut and orange oatmeal with hemp seeds
340 kcal
Overnight oats with fortified soy milk, banana, almond butter, and ground flax
430 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Breakfast smoothie with kefir, banana, spinach, oats, and peanut butter
410 kcal
Kiwi spinach kefir smoothie with oats and pumpkin seeds
345 kcal
Kefir smoothie with strawberries, spinach, and oats
285 kcal
Fortified oatmeal with banana and almond butter
390 kcal
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Fortified high-protein soy smoothie with orange, spinach, and oats
320 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Fortified Greek yogurt breakfast bowl with kiwi, banana, oats, and chia seeds
430 kcal
Overnight oats with milk, chia, raspberries, and almond butter
420 kcal
Fortified oatmeal with banana, chia seeds, and almond butter
420 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Fortified oatmeal made with milk, strawberries, and almond butter
390 kcal
Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds
430 kcal
Overnight oats with chia seeds, strawberries, and fortified milk
320 kcal
Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
470 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds
365 kcal
Berry-spinach kefir smoothie with oats
300 kcal
Oatmeal made with milk, topped with kiwi, almonds, and ground flax
420 kcal
Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats
340 kcal
Somonlu Domatesli Ispanaklı Yulaf Graten
520 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Fortified oatmeal with banana, pumpkin seeds, and milk
390 kcal
Greek yogurt berry oat parfait
340 kcal
Oatmeal with banana, pumpkin seeds, and milk
430 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Fortified oatmeal with milk, banana, and pumpkin seeds
430 kcal
Tuzlu Fıstıklı Protein Bar
240 kcal
Greek yogurt parfait with berries, oats, and walnuts
430 kcal
Greek yogurt parfait with berries, oats, and chia seeds
390 kcal
Greek yogurt bowl with berries, pumpkin seeds, and oats
430 kcal
Sütlü Çikolata Kaplamalı Tuzlu Fıstıklı Protein Bar
200 kcal
Soya Çıtır Parçalı Sütlü Çikolatalı Protein Bar
200 kcal
Barebells Chocolate Dough Protein Bar
200 kcal
Barebells Tarzı Çikolatalı Fıstıklı Karamelli Protein Bar
200 kcal
Çikolata Kaplı Kıtır Karamelli Protein Bar
200 kcal
Barebells Sütlü Çikolatalı Protein Bar
200 kcal
Çikolata Kaplı Karamelli Fıstıklı Protein Bar
200 kcal
Barebells Crunchy Fudge Protein Bar
205 kcal
Sütlü Çikolatalı ve Soya Çıtırılı Fıstık Karamelli Protein Bar
200 kcal
Barebells Fıstıklı Çikolatalı Protein Bar
210 kcal
Çikolata Kaplı Fıstıklı Protein Bar
200 kcal
Greek yogurt parfait with berries, pumpkin seeds, and oats
390 kcal
Greek yogurt parfait with berries, oats, and pumpkin seeds
390 kcal
Greek yogurt bowl with oats, berries, chia seeds, and walnuts
430 kcal
Greek yogurt bowl with oats, berries, chia, and walnuts
480 kcal
Greek yogurt bowl with berries, oats, and pumpkin seeds
430 kcal
Greek yogurt fruit and oat bowl with pumpkin seeds
430 kcal
Tuzlu Ispanaklı Yulaf Kasesi
180 kcal
Tavuk, Somon, Mercimek ve Fırın Kök Sebzeli Hasat Kasesi
1250 kcal
Yaz Meyveli Yulaflı Yoğurt Parfe
280 kcal
Brokoli, rafadan yumurta ve yoğurtlu tuzlu yulaf kasesi
430 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
Greek yogurt berry chia parfait with pumpkin seeds
430 kcal
Greek yogurt parfait with kiwi, chia seeds, and oats
430 kcal
Greek yogurt bowl with kiwi, pumpkin seeds, and oats
430 kcal
Barebells Creamy Crisp Protein Bar
200 kcal
Soya çıtırlı ve kremalı süt dolgulu sütlü çikolatalı protein bar
210 kcal
Barebells Creamy Crisp Protein Bar
200 kcal
Barebells Creamy Crisp Protein Bar
205 kcal
Coca-Cola Zero Sugar
0 kcal
Diyet Kola
0 kcal
Diyet Kola
1 kcal
Çikolatalı Proteinli Kuruyemiş Bar
230 kcal