蓝莓
蓝莓是酸甜多汁的浆果，每100克含57卡路里，并提供维生素C，常用于制作松饼、派和奶昔。
关于
蓝莓是小巧的酸甜浆果，口感多汁，带有淡淡的花香风味。人们常把它们直接鲜食，也会烘焙进松饼和派中，打成奶昔，或作为酸奶、燕麦粥和沙拉的配料。
营养成分表
每 100 克
% 每日参考值基于 2000 千卡饮食
卡路里
57 kcal
3% DV
总脂肪
0.3g
0% DV
维生素B10.1g
总碳水化合物
14.5g
5% DV
叶酸2.4g
维生素B1210.0g
蛋白质
0.7g
1% DV
植物蛋白0.7g
维生素和矿物质
维生素
| 营养素 | 含量 | DV% | 半衰期 |
|---|---|---|---|
| 胆碱 | 6.0mg | 1% | |
| 维生素A | 3.0mcg | 0% | |
| 维生素B1 | 0.0mg | 3% | |
| 维生素B2 | 0.0mg | 3% | |
| 烟酸 | 0.4mg | 3% | |
| 泛酸 | 0.1mg | 2% | |
| 维生素B6 | 0.1mg | 3% | |
| 叶酸 | 6.0mcg | 2% | |
| 维生素C | 9.7mg | 11% | |
| 维生素E | 0.6mg | 4% | |
| 维生素K | 19.3mcg | 16% |
矿物质
| 营养素 | 含量 | DV% | 半衰期 |
|---|---|---|---|
| 钙 | 6.0mg | 1% | |
| 铜 | 57.0mcg | 6% | |
| 铁 | 0.3mg | 2% | |
| 镁 | 6.0mg | 1% | |
| 磷 | 12.0mg | 2% | |
| 钾 | 77.0mg | 2% | |
| 硒 | 0.1mcg | 0% | |
| 钠 | 1.0mg | 0% | |
| 锌 | 0.2mg | 1% |
包含 蓝莓 的食谱（28）
蓝莓酸奶
180 kcal
蓝莓酸奶
180 kcal
Greek yogurt berry kiwi bowl
255 kcal
胶原蛋白花生酱蓝莓蛋白奶昔
290 kcal
乳清蛋白蓝莓花生酱奶昔
220 kcal
Plain yogurt with blueberries, Brazil nut, and sunflower seeds
240 kcal
Fortified oatmeal with milk, blueberries, and almond butter
410 kcal
Fortified oatmeal with milk, pumpkin seeds, and blueberries
360 kcal
Fortified whole-grain cereal with milk, blueberries, and almonds
350 kcal
Fortified high-protein cereal with milk and blueberries
310 kcal
Plain kefir with blueberries, bran cereal, and walnuts
320 kcal
Cream of wheat made with fortified soy milk plus blackstrap molasses and blueberries
310 kcal
Fortified soy yogurt dinner side with berries, chia, and one Brazil nut
260 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
Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries
310 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
Cottage cheese bowl with orange, blueberries, and almonds
340 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Greek yogurt berry oat parfait
340 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Greek yogurt bowl with chia, walnuts, and berries
380 kcal
Greek yogurt bowl with berries, chia, and walnuts
430 kcal
Greek yogurt berry bowl with chia seeds and walnuts
320 kcal
Greek yogurt bowl with berries, chia seeds, and pumpkin seeds
390 kcal
Greek yogurt bowl with pumpkin seeds and berries
320 kcal