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% | |
| 叶酸 | 20.0mcg | 5% | |
| 烟酸 | 0.4mg | 3% | |
| 泛酸 | 0.2mg | 4% | |
| 维生素B2 | 0.0mg | 2% | |
| 维生素B1 | 0.0mg | 3% | |
| 维生素A | 5.0mcg | 1% | |
| 维生素B6 | 0.1mg | 3% | |
| 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（72）
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 kcal
Fortified whole-grain cereal with milk, blueberries, and almonds
350 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Fortified high-protein cereal with milk and blueberries
310 kcal
巴西莓香蕉花生酱碗
430 kcal
Plain kefir with blueberries, bran cereal, and walnuts
320 kcal
Overnight oats with chia seeds, banana, and strawberries
420 kcal
Cream of wheat made with fortified soy milk plus blackstrap molasses and blueberries
310 kcal
Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds
360 kcal
Fortified soy yogurt dinner side with berries, chia, and one Brazil nut
260 kcal
Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut
320 kcal
Fortified soy yogurt dinner side with berries, ground flax, and one Brazil nut
220 kcal
Fortified soy yogurt dinner parfait with berries, kiwi, chia, and walnuts
390 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Greek yogurt cottage cheese berry walnut lunch bowl
410 kcal
Greek yogurt berry chia bowl
290 kcal
Kefir smoothie with strawberries, spinach, and oats
285 kcal
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 kcal
Cottage cheese with strawberries and Brazil nuts
285 kcal
Greek yogurt bowl with chia seeds, kiwi, and berries
300 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Fortified kefir smoothie with spinach, banana, and strawberries
290 kcal
Overnight oats with milk, chia, raspberries, and almond butter
420 kcal
Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia
340 kcal
Cottage cheese breakfast bowl with pineapple, blueberries, and walnuts
300 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Fortified oatmeal made with milk, strawberries, and almond butter
390 kcal
Overnight oats with chia seeds, strawberries, and fortified milk
320 kcal
Cottage cheese bowl with orange, blueberries, and almonds
340 kcal
Fortified high-protein cereal with milk and strawberries
320 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
Fortified high-protein breakfast smoothie
360 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Greek yogurt berry oat parfait
340 kcal
Fortified soy milk smoothie with strawberries, spinach, and peanut butter
340 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Fortified breakfast cereal with milk and strawberries
320 kcal
Greek yogurt bowl with berries and pumpkin seeds
320 kcal
Greek yogurt bowl with walnuts, berries, and chia seeds
360 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a savory-sweet dinner side
320 kcal
Greek yogurt bowl with walnuts, berries, and chia served as a light dinner
430 kcal
Greek yogurt bowl with chia, walnuts, and berries
380 kcal
Greek yogurt parfait with berries, oats, and walnuts
430 kcal
Greek yogurt bowl with berries, chia, 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
Egg and cottage cheese veggie plate with whole-grain toast and berries
510 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 berry bowl with chia seeds and walnuts
320 kcal
Greek yogurt fruit and seed lunch bowl
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
香煎鸡肉三文鱼扁豆烤根茎蔬菜能量碗
1250 kcal
Greek yogurt bowl with berries, chia seeds, and pumpkin seeds
390 kcal
夏日莓果酸奶芭菲
180 kcal
夏日莓果燕麦酸奶杯
280 kcal
冰镇低糖夏日莓果果酱
75 kcal
暖心扁豆蘑菇能量碗配杏仁莓果脆
520 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
烤红薯蘑菇菠菜碗配番茄莓果酱
420 kcal
Greek yogurt berry chia parfait with pumpkin seeds
430 kcal
Greek yogurt bowl with pumpkin seeds and berries
320 kcal
Greek yogurt with berries and chia seeds
260 kcal
草莓可丽饼配莓果酱、鲜奶油和糖粉
520 kcal
瑞典肉丸配黄油土豆泥、越橘果酱和肉汁
760 kcal
覆盆子巧克力棒
360 kcal
Social
What people on Instagram say.