yến mạch
Yến mạch là ngũ cốc nguyên hạt giàu dinh dưỡng, có 389 calo mỗi 100g và đồng. Hợp cho cháo yến mạch, làm bánh và bữa sáng.
Giới thiệu
Yến mạch là một loại ngũ cốc có vị dịu, hơi bùi, thường được ăn dưới dạng cháo yến mạch, dùng trong granola, đồ nướng và cả món mặn. Khi nấu chín, yến mạch có kết cấu dai mềm và được ưa chuộng nhờ tính linh hoạt cùng hương vị đậm đà.
Thông tin dinh dưỡng
Trên 100g
% Giá trị hằng ngày dựa trên chế độ ăn 2000 kcal
Calo
389 kcal
19% DV
Tổng chất béo
6.9g
11% DV
Vitamin D1.2g
Vitamin K2.2g
Vitamin B12.5g
Tổng carbohydrate
66.3g
22% DV
Folat10.6g
Vitamin B121.0g
Biotin54.8g
Protein
16.9g
34% DV
Protein thực vật16.9g
Vitamin & Khoáng chất
Vitamin
| Dưỡng chất | Lượng | %DV | Thời gian bán hủy |
|---|---|---|---|
| Cholin | 40.4mg | 7% | |
| Folat | 56.0mcg | 14% | |
| Vitamin B3 | 1.0mg | 6% | |
| Axit pantothenic | 1.3mg | 27% | |
| Vitamin B2 | 0.1mg | 11% | |
| Vitamin B1 | 0.8mg | 64% | |
| Vitamin B6 | 0.1mg | 7% | |
| Vitamin E | 0.4mg | 3% | |
| Vitamin K | 2.0mcg | 2% |
Khoáng chất
| Dưỡng chất | Lượng | %DV | Thời gian bán hủy |
|---|---|---|---|
| Canxi | 54.0mg | 5% | |
| Đồng | 626.0mcg | 70% | |
| Sắt | 4.7mg | 26% | |
| Magiê | 177.0mg | 42% | |
| Phốt pho | 523.0mg | 75% | |
| Kali | 429.0mg | 9% | |
| Selen | 34.4mcg | 63% | |
| Natri | 2.0mg | 0% | |
| Kẽm | 4.0mg | 36% |
Công thức với yến mạch (53)
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
Cá hồi nướng đút lò với cà chua, rau bina và yến mạch
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
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
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
Yến mạch mặn với rau bina
180 kcal
Bowl mùa gặt với gà áp chảo, cá hồi, đậu lăng và rau củ nướng
1250 kcal
Parfait sữa chua yến mạch và quả mọng mùa hè
280 kcal
Yến mạch mặn với bông cải xanh, trứng lòng đào và sữa chua
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
Social
What people on Instagram say.