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гарбузове насіння

Гарбузове насіння містить 559 калорій на 100 г і багате на мідь. Його їдять як перекус, додають у випічку, салати та супи.

гарбузове насіння

Про страву

Гарбузове насіння, також відоме як пепіта, — це дрібне, пласке, зелене насіння з насиченим горіховим смаком і приємно хрусткою текстурою. Його часто їдять обсмаженим як перекус, посипають ним салати та супи або використовують у випічці й гранолі.

Харчова цінність

На 100 г

% добової норми на основі раціону в 2000 ккал

Калорії 559 kcal

28% DV

Усього жирів 49.0g

75% DV

Вітамін D8.7g

Вітамін K16.2g

Тіамін (B1)20.9g

Усього вуглеводів 10.7g

4% DV

Фолат (B9)6.0g

Вітамін B121.4g

Біотин (B7)3.3g

Білок 30.2g

60% DV

Рослинний білок30.2g

Вітаміни й мінерали

Вітаміни

Нутрієнт	Кількість	% добової норми	Період напіввиведення
Холін	63.0mg	11%
Тіамін (B1)	0.3mg	23%
Рибофлавін (B2)	0.2mg	12%
Ніацин (B3)	5.0mg	31%
Пантотенова кислота (B5)	0.8mg	15%
Вітамін B6	0.1mg	8%
Фолат (B9)	58.0mcg	14%
Вітамін C	1.9mg	2%
Вітамін E	2.2mg	15%
Вітамін K	7.3mcg	6%

Мінерали

Нутрієнт	Кількість	% добової норми	Період напіввиведення
Кальцій	46.0mg	5%
Мідь	1343.0mcg	149%
Залізо	8.8mg	49%
Магній	592.0mg	141%
Фосфор	1233.0mg	176%
Калій	809.0mg	17%
Селен	9.4mcg	17%
Натрій	7.0mg	0%
Цинк	7.8mg	71%

Рецепти з гарбузове насіння (100)

Spinach lentil salad with red bell pepper and pumpkin seeds

Two Brazil nuts with kiwi and pumpkin seeds

Pumpkin seed and orange snack

Lentil salad with roasted red pepper, kale, pumpkin seeds, and feta

Greek yogurt bowl with strawberries, kiwi, and pumpkin seeds

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

Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats

Spinach oat bowl with banana and pumpkin seeds

Kiwi, pumpkin seeds, and fortified milk

Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds

Greek yogurt dinner bowl with edamame, roasted sweet potato, pumpkin seeds, and orange segments

Chicken Lentil Sweet Potato Lunch Bowl

Chickpea kale roasted potato lunch salad

Baked potato cottage cheese and side kale salad

Greek yogurt bowl with kiwi, banana, chia seeds, and pumpkin seeds

Cottage cheese bowl with papaya, orange, walnuts, and pumpkin seeds

Greek yogurt dinner bowl with pumpkin seeds, kiwi, and berries

Chicken quinoa salad with spinach and avocado

Lentil chicken salad with kale, pumpkin seeds, and citrus vinaigrette

Chickpea, red pepper, and kale grain salad

Chicken quinoa dinner bowl with broccoli, red bell pepper, and pumpkin seeds

Chickpea chicken salad with kale and citrus

Shrimp quinoa dinner bowl with avocado, broccoli, and pumpkin seeds

Greek yogurt bowl with baked sweet potato, chickpeas, and pumpkin seeds

Chicken thigh bowl with white beans, roasted red pepper, and pumpkin seeds

Grilled chicken bowl with black beans, sweet potato, and pumpkin seeds

Chickpea broccoli feta lunch salad with pumpkin seeds and orange

Fortified oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

Chickpea spinach feta lunch salad with citrus

Chicken quinoa dinner bowl with avocado, pumpkin seeds, and roasted Brussels sprouts

Chicken, quinoa, broccoli, and pumpkin seed dinner bowl

Turkey broccoli brown rice lunch bowl

Chicken quinoa dinner bowl with broccoli, chickpeas, and pumpkin seeds

Chicken quinoa dinner bowl with broccoli and pumpkin seeds

Lentil and roasted vegetable lunch salad

Chickpea farro salad with red bell pepper and pumpkin seeds

Chickpea avocado grain salad with pumpkin seeds and citrus

Chickpea farro kale lunch salad with citrus

Lentil chicken lunch salad with red bell pepper, parsley, cucumber, and pumpkin seeds

Turkey, roasted sweet potato, and pumpkin seed grain bowl

Chickpea farro salad with roasted red pepper and pumpkin seeds

Salmon and roasted sweet potato spinach salad

Chickpea kale tomato feta salad with pumpkin seeds

Chickpea spinach brown rice lunch bowl with pumpkin seeds

Bean and vegetable baked potato with Greek yogurt

Greek yogurt bowl with pumpkin seeds, kiwi, and berries as a light dinner add-on

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

Turkey avocado sweet potato plate

Chickpea chicken broccoli grain bowl

Fortified oatmeal with milk, pumpkin seeds, and blueberries

Chicken, quinoa, and broccoli dinner bowl

Baked potato with cottage cheese, broccoli, and pumpkin seeds

Chickpea avocado grain lunch bowl

Chicken and white bean spinach salad

Lentil chicken spinach salad

Lentil and spinach chicken salad with avocado and citrus vinaigrette

Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds

Overnight oats with chia, pumpkin seeds, banana, and fortified milk

Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats

Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds

Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut

Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing

Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds

White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

Chickpea kale grain salad with pumpkin seeds

Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato

Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini

Chickpea Tomato Kale Stew with Pumpkin Seeds

Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce

Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds

Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds

Chickpea spinach red pepper grain bowl

Chicken broccoli sweet potato lunch bowl

Greek yogurt chickpea cucumber lunch bowl

Beef and roasted sweet potato spinach salad

Spinach chickpea tofu salad with citrus

Kiwi spinach kefir smoothie with oats and pumpkin seeds

Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries

Overnight oats with milk, pumpkin seeds, strawberries, and almond butter

Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia

Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats

Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds

Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

Overnight oats with milk, banana, pumpkin seeds, and blueberries

Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds

Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats

Fortified oatmeal with strawberries and pumpkin seeds

Fortified oatmeal with banana, pumpkin seeds, and milk

Oatmeal with banana, pumpkin seeds, and milk

Fortified oatmeal with milk, banana, and pumpkin seeds

Салат хоріатікі з фетою, оливками та орегано

Салат хоріатікі з фетою, оливками та орегано

Салат-боул із нутом і хумусом, авокадо, хрусткими овочами та насінням

Салат-боул із нутом і хумусом, авокадо, хрусткими овочами та насінням

Greek yogurt bowl with berries and pumpkin seeds

Lentil and roasted vegetable grain bowl

Greek yogurt bowl with berries, pumpkin seeds, and oats