ıspanak
Ispanak, 100 gramda 23 kalori içeren yapraklı bir sebzedir. K vitaminiyle öne çıkar; salata, sote ve smoothielerde sık kullanılır.
Hakkında
Ispanak, hafif ve biraz topraksı bir tada sahip yapraklı bir sebzedir. Genellikle salatalarda çiğ olarak yenir, sotelenir, smoothielere eklenir veya çorba, makarna ve yumurtalı yemeklerde kullanılır.
Besin Değerleri
100 g için
% Günlük Değer, 2000 kcal'lik bir diyete dayanmaktadır
Kalori
23 kcal
1% DV
Toplam Yağ
0.4g
1% DV
D Vitamini0.1g
Tiamin (B1)0.2g
Toplam Karbonhidrat
3.6g
1% DV
Folat (B9)2.2g
B12 Vitamini0.4g
Biyotin (B7)1.0g
Protein
2.9g
6% DV
Bitkisel Protein2.9g
Vitaminler ve Mineraller
Vitaminler
| Besin öğesi | Miktar | GD% | Yarı ömür |
|---|---|---|---|
| Kolin | 19.3mg | 4% | |
| A Vitamini | 469.0mcg | 52% | |
| Tiamin (B1) | 0.1mg | 7% | |
| Riboflavin (B2) | 0.2mg | 15% | |
| Niasin (B3) | 0.7mg | 5% | |
| Pantotenik Asit (B5) | 0.1mg | 1% | |
| B6 Vitamini | 0.2mg | 11% | |
| Folat (B9) | 194.0mcg | 49% | |
| C Vitamini | 28.1mg | 31% | |
| E Vitamini | 2.0mg | 13% | |
| K Vitamini | 482.9mcg | 402% |
Mineraller
| Besin öğesi | Miktar | GD% | Yarı ömür |
|---|---|---|---|
| Kalsiyum | 99.0mg | 10% | |
| Bakır | 130.0mcg | 14% | |
| Demir | 2.7mg | 15% | |
| Magnezyum | 79.0mg | 19% | |
| Fosfor | 49.0mg | 7% | |
| Potasyum | 558.0mg | 12% | |
| Selenyum | 1.0mcg | 2% | |
| Sodyum | 79.0mg | 3% | |
| Çinko | 0.5mg | 5% |
ıspanak içeren tarifler (100)
Ispanaklı ve rendelenmiş sert peynirli çırpılmış yumurta
255 kcal
Ispanak ve rendelenmiş peynirli spagetti kabağı
165 kcal
Ispanaklı ve mantarlı kremalı tavuklu makarna
860 kcal
Avokadolu çırpılmış yumurtalı tost
340 kcal
Ispanaklı, dolmalık biberli ve soya soslu dana etli pirinç erişte sote
610 kcal
Spinach and chickpea rice bowl with red bell pepper
520 kcal
Spinach lentil salad with red bell pepper and pumpkin seeds
430 kcal
Kremalı somonlu mantar sote
930 kcal
Tavuklu, ıspanaklı, çeri domatesli ve kırmızı biberli makarna salatası
365 kcal
Fırında patates kızartması, sotelenmiş mantar ve karışık yeşillik salatası ile ızgara somon
792 kcal
Barbekü soslu, fırın patates dilimli ve karışık yeşil salatalı peynirli milföy dilimleri
1185 kcal
Ispanaklı ve dolmalık biberli çırpılmış yumurta, tost ve çilek-yaban mersini karışımı
396 kcal
Chicken spinach lentil power bowl
465 kcal
Kıymalı Shirataki Erişte ve Ispanak
260 kcal
Spinach oat omelet with rye crispbread
340 kcal
Spinach lentil quinoa bowl with roasted red pepper and avocado
540 kcal
Salmon quinoa bowl with spinach, roasted red pepper, avocado, and pumpkin seeds
690 kcal
Spinach mushroom omelet with cheddar and whole-grain toast
520 kcal
Baked potato bowl with black beans, spinach, and Greek yogurt
610 kcal
Spinach oat bowl with banana and pumpkin seeds
520 kcal
Spinach banana yogurt oat smoothie
465 kcal
Fortified milk smoothie with banana, berries, spinach, and peanut butter
470 kcal
Salmon, potato, and spinach plate
690 kcal
Sardine quinoa salad with spinach, broccoli, lemon, and olive oil
515 kcal
Salmon quinoa spinach bowl with mushrooms and avocado
640 kcal
Salmon and white bean salad with spinach and red bell pepper
520 kcal
Chickpea and spinach tomato curry with baked potato
510 kcal
Spinach and mushroom omelet with roasted beetroot and feta
430 kcal
Lentil and spinach stew with tomatoes and tahini
460 kcal
Lean beef and lentil stew with spinach
510 kcal
Sardine pasta with tomato, spinach, and whole-grain spaghetti
620 kcal
Beef and lentil stew with carrots, spinach, and potatoes
610 kcal
Turkey and avocado whole-grain wrap with hummus, spinach, and sliced bell peppers
510 kcal
Chicken lentil spinach soup with whole grain bread
510 kcal
Turkey avocado whole-grain wrap with spinach
510 kcal
Sardine and white bean tomato skillet with spinach
430 kcal
Vegetable omelet with mushrooms, spinach, potatoes, and side salad
480 kcal
Grilled chicken breast with lentil-spinach stew
540 kcal
Lentil pasta with tomato sauce, spinach, and grilled chicken
575 kcal
Omelet with mushrooms, spinach, tomatoes, and a side of boiled potatoes
480 kcal
Baked salmon with roasted potato and sautéed spinach
540 kcal
Egg and mushroom brown rice lunch bowl with seaweed
530 kcal
Chicken quinoa salad with spinach and avocado
610 kcal
Lentil and spinach quinoa bowl
520 kcal
Salmon, quinoa, spinach, and avocado lunch bowl
620 kcal
Salmon, quinoa, and spinach lunch bowl
540 kcal
Grilled salmon quinoa bowl
620 kcal
Chicken, spinach, and white bean lunch wrap
540 kcal
Chicken lentil spinach lunch salad
460 kcal
Beef and lentil stew with spinach
540 kcal
Grilled salmon quinoa lunch bowl
620 kcal
Chicken lentil spinach soup
480 kcal
Baked potato with cottage cheese, spinach, and tomato
360 kcal
Lentil and spinach tomato stew with baked chicken thigh
680 kcal
Vegetable frittata with mushrooms, spinach, and feta plus baked sweet potato
470 kcal
Shrimp, white bean, and tomato skillet
430 kcal
Lentil and spinach curry with Greek yogurt
430 kcal
Lentil and spinach stew with mushrooms
320 kcal
Baked salmon with roasted potatoes and sautéed spinach
540 kcal
Mushroom omelet with spinach, potatoes, and tomato salad
470 kcal
Breakfast smoothie with kefir, spinach, banana, berries, and almond butter
355 kcal
Spinach mushroom omelet with baked sweet potato and side salad
510 kcal
Lentil pasta with tomato sauce, sardines, and wilted spinach
590 kcal
Chickpea spinach feta lunch salad with citrus
460 kcal
Lentil and chicken spinach soup with tomatoes
510 kcal
Oven-baked cod with white beans, tomatoes, and sautéed spinach
510 kcal
Mushroom omelet with spinach, side salad, and baked sweet potato
510 kcal
Chickpea chicken grain bowl with roasted peppers
590 kcal
Cod with quinoa, sautéed spinach, and roasted red peppers
510 kcal
Lentil and spinach tomato stew with baked sweet potato
540 kcal
Baked salmon with roasted sweet potato and sautéed spinach
620 kcal
Lean beef and spinach lentil stew
540 kcal
Chicken lentil spinach soup with bell pepper
460 kcal
Lentil chicken vegetable soup
430 kcal
Salmon, quinoa, spinach, and red pepper lunch bowl
540 kcal
Greek yogurt tuna potato lunch plate with dill, spinach, and iodized salt
510 kcal
Turkey avocado baked potato lunch plate
510 kcal
Lentil chicken spinach soup with tomatoes
410 kcal
Lentil chicken vegetable soup with whole grain bread
540 kcal
Salmon and roasted sweet potato spinach salad
610 kcal
Greek yogurt chicken wrap with spinach and red pepper
455 kcal
Greek yogurt tuna chickpea lunch bowl
445 kcal
Cod potato seaweed lunch bowl
430 kcal
Chickpea spinach brown rice lunch bowl with pumpkin seeds
510 kcal
Turkey avocado spinach wrap with red bell pepper
480 kcal
Chickpea avocado spinach wrap with yogurt herb sauce
520 kcal
Lentil chicken spinach soup
430 kcal
Chicken Quinoa Chickpea Salad
590 kcal
Lentil Salmon Spinach Lunch Bowl
620 kcal
Vegetable omelet with mushrooms, spinach, potatoes, and iodized salt
470 kcal
Lentil and spinach stew with tomatoes and mushrooms
360 kcal
Kremalı tavuklu karnabahar, mantar ve ıspanak tavası
445 kcal
Lentil pasta with tomato sauce, spinach, and parmesan
560 kcal
Cod with herbed potatoes, sautéed spinach, and tomato salad
470 kcal
Beef stir-fry with spinach, mushrooms, bell peppers, and brown rice
620 kcal
Chickpea pasta with tomato sauce, mushrooms, and sautéed spinach
470 kcal
Spinach and white bean tomato pasta with parmesan
610 kcal
Lentil and spinach stew with roasted carrots and plain Greek yogurt
540 kcal
Turkey and white bean spinach stew
470 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet
480 kcal