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芦笋

芦笋是一种鲜嫩的春季蔬菜，每100克含20卡路里，富含叶酸（维生素B9），常用于清蒸、烤制和炒制。

芦笋

关于

芦笋是一种鲜嫩的春季蔬菜，味道清淡，带有青草般的气息和微微甜味，烹调后口感脆嫩。它常见于清蒸、烤制、烧烤、快炒，也常加入沙拉、意面和煎蛋中。

营养成分表

每 100 克

% 每日参考值基于 2000 千卡饮食

卡路里 20 kcal
1% DV
总脂肪 0.1g
0% DV
总碳水化合物 3.9g
1% DV
叶酸2.1g
维生素B121.9g
蛋白质 2.2g
4% DV
植物蛋白2.2g

维生素和矿物质

维生素

营养素含量DV%半衰期
胆碱16.0mg3%
叶酸52.0mcg13%
烟酸1.0mg6%
泛酸0.3mg5%
维生素B20.1mg11%
维生素B10.1mg12%
维生素A38.0mcg4%
维生素B60.1mg5%
维生素C5.6mg6%
维生素E1.1mg7%
维生素K41.6mcg35%

矿物质

营养素含量DV%半衰期
钙24.0mg2%
铜189.0mcg21%
铁2.1mg12%
镁14.0mg3%
磷52.0mg7%
钾202.0mg4%
硒2.3mcg4%
钠2.0mg0%
锌0.5mg5%

包含 芦笋 的食谱（10）

红酱烤鸡胸肉片配迷你胡萝卜、芦笋和花椰菜泥
红酱烤鸡胸肉片配迷你胡萝卜、芦笋和花椰菜泥
355 kcal
Grilled sirloin with baked potato and asparagus
590 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Mushroom and egg frittata with asparagus and side salad
390 kcal
龙虾尾配芦笋、土豆、西葫芦和奶油黄油酱
龙虾尾配芦笋、土豆、西葫芦和奶油黄油酱
426 kcal
奶油黄油酱龙虾尾配芦笋、土豆和西葫芦
奶油黄油酱龙虾尾配芦笋、土豆和西葫芦
456 kcal
藜麦芦笋牛油果青酱烤鸡胸
藜麦芦笋牛油果青酱烤鸡胸
655 kcal
烤鸡胸配藜麦、芦笋、罗勒青酱和柠檬
烤鸡胸配藜麦、芦笋、罗勒青酱和柠檬
655 kcal
什锦蔬菜天妇罗
什锦蔬菜天妇罗
420 kcal
鳕鱼配白脱奶油酱、花椰菜泥、芦笋和豌豆
鳕鱼配白脱奶油酱、花椰菜泥、芦笋和豌豆
490 kcal
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