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浆果

浆果是酸甜多汁的小型水果，每100克含50卡路里，并富含维生素C。可加入酸奶、燕麦或奶昔，清爽又百搭。

关于

浆果是小巧多汁、带有酸甜风味的水果，包括草莓、蓝莓、覆盆子和黑莓等。人们常将它们直接鲜食，也会打成奶昔、烘焙进甜点，或作为酸奶、麦片和沙拉的配料。

营养成分表

每 100 克

% 每日参考值基于 2000 千卡饮食

卡路里 50 kcal

3% DV

总脂肪 0.5g

1% DV

维生素K0.1g

维生素B10.3g

总碳水化合物 12.0g

4% DV

叶酸4.0g

维生素B127.0g

生物素0.2g

蛋白质 1.0g

2% DV

植物蛋白1.0g

维生素和矿物质

维生素

营养素	含量	DV%	半衰期
胆碱	8.0mg	1%
维生素A	5.0mcg	1%
维生素B1	0.0mg	3%
维生素B2	0.0mg	2%
烟酸	0.4mg	3%
泛酸	0.2mg	4%
维生素B6	0.1mg	3%
叶酸	20.0mcg	5%
维生素C	30.0mg	33%
维生素E	0.7mg	5%
维生素K	15.0mcg	13%

矿物质

营养素	含量	DV%	半衰期
钙	20.0mg	2%
铜	100.0mcg	11%
铁	0.6mg	3%
镁	15.0mg	4%
磷	25.0mg	4%
钾	150.0mg	3%
硒	0.4mcg	1%
钠	1.0mg	0%
锌	0.3mg	3%

包含浆果的食谱（93）

Greek yogurt bowl with strawberries, kiwi, and almonds

Greek yogurt berry kiwi bowl

胶原蛋白花生酱蓝莓蛋白奶昔

胶原蛋白花生酱蓝莓蛋白奶昔

乳清蛋白蓝莓花生酱奶昔

乳清蛋白蓝莓花生酱奶昔

Plain yogurt with blueberries, Brazil nut, and sunflower seeds

Greek yogurt bowl with strawberries, kiwi, and pumpkin seeds

Fortified milk smoothie with banana, berries, spinach, and peanut butter

榛子莓果香蕉酸奶碗

榛子莓果香蕉酸奶碗

Fortified oatmeal with milk, blueberries, and almond butter

Cottage cheese bowl with strawberries, orange segments, walnuts, and hemp seeds

Fortified milk smoothie with oats, strawberries, orange, and almond butter

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

Overnight oats with chia seeds, strawberries, and fortified soy milk

Breakfast smoothie with kefir, spinach, banana, berries, and almond butter

Greek yogurt bowl with kiwi, strawberries, and fortified whole-grain cereal

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

Fortified oatmeal with milk, pumpkin seeds, and blueberries

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

Fortified whole-grain cereal with milk, blueberries, and almonds

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

Fortified high-protein cereal with milk and blueberries

巴西莓香蕉花生酱碗

巴西莓香蕉花生酱碗

Plain kefir with blueberries, bran cereal, and walnuts

Overnight oats with chia seeds, banana, and strawberries

Cream of wheat made with fortified soy milk plus blackstrap molasses and blueberries

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

Fortified soy yogurt dinner side with berries, chia, and one Brazil nut

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

Fortified soy yogurt dinner side with berries, ground flax, and one Brazil nut

Fortified soy yogurt dinner parfait with berries, kiwi, chia, and walnuts

Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut

Greek yogurt cottage cheese berry walnut lunch bowl

Greek yogurt berry chia bowl

Kefir smoothie with strawberries, spinach, and oats

Overnight oats with milk, chia, strawberries, and almond butter

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

Cottage cheese with strawberries and Brazil nuts

Greek yogurt bowl with chia seeds, kiwi, and berries

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

Fortified kefir smoothie with spinach, banana, and strawberries

Overnight oats with milk, chia, raspberries, and almond butter

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

Cottage cheese breakfast bowl with pineapple, blueberries, and walnuts

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

Fortified oatmeal made with milk, strawberries, and almond butter

Overnight oats with chia seeds, strawberries, and fortified milk

Cottage cheese bowl with orange, blueberries, and almonds

Fortified high-protein cereal with milk and strawberries

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

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

Berry-spinach kefir smoothie with oats

Fortified high-protein breakfast smoothie

Fortified oatmeal with strawberries and pumpkin seeds

Greek yogurt berry oat parfait

Fortified soy milk smoothie with strawberries, spinach, and peanut butter

Greek yogurt bowl with berries, oats, and chia seeds

Fortified breakfast cereal with milk and strawberries

Greek yogurt bowl with berries and pumpkin seeds

Greek yogurt bowl with walnuts, berries, and chia seeds

Greek yogurt bowl with walnuts, berries, and chia served as a savory-sweet dinner side

Greek yogurt bowl with walnuts, berries, and chia served as a light dinner

Greek yogurt bowl with chia, walnuts, and berries

Greek yogurt parfait with berries, oats, and walnuts

Greek yogurt bowl with berries, chia, and walnuts

Greek yogurt parfait with berries, oats, and chia seeds

Greek yogurt bowl with berries, pumpkin seeds, and oats

Egg and cottage cheese veggie plate with whole-grain toast and berries

Greek yogurt parfait with berries, pumpkin seeds, and oats

Greek yogurt parfait with berries, oats, and pumpkin seeds

Greek yogurt berry bowl with chia seeds and walnuts

Greek yogurt fruit and seed lunch bowl

Greek yogurt bowl with oats, berries, chia seeds, and walnuts

Greek yogurt bowl with oats, berries, chia, and walnuts

Greek yogurt bowl with berries, oats, and pumpkin seeds

Greek yogurt fruit and oat bowl with pumpkin seeds

香煎鸡肉三文鱼扁豆烤根茎蔬菜能量碗

香煎鸡肉三文鱼扁豆烤根茎蔬菜能量碗

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

夏日莓果酸奶芭菲

夏日莓果酸奶芭菲

夏日莓果燕麦酸奶杯

夏日莓果燕麦酸奶杯

冰镇低糖夏日莓果果酱

冰镇低糖夏日莓果果酱

暖心扁豆蘑菇能量碗配杏仁莓果脆

暖心扁豆蘑菇能量碗配杏仁莓果脆

Greek yogurt parfait with berries, chia seeds, and oats

烤红薯蘑菇菠菜碗配番茄莓果酱

烤红薯蘑菇菠菜碗配番茄莓果酱

Greek yogurt berry chia parfait with pumpkin seeds

Greek yogurt bowl with pumpkin seeds and berries

Greek yogurt with berries and chia seeds

草莓可丽饼配莓果酱、鲜奶油和糖粉

草莓可丽饼配莓果酱、鲜奶油和糖粉

瑞典肉丸配黄油土豆泥、越橘果酱和肉汁

瑞典肉丸配黄油土豆泥、越橘果酱和肉汁

覆盆子巧克力棒

覆盆子巧克力棒