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蘑菇

蘑菇是低热量食材，每100克含22卡路里，并富含钾。适合想了解营养价值与家常烹调用法的人。

关于

蘑菇是可食用真菌，味道温和鲜美，带有明显的鲜味；烹调后口感柔嫩，略带肉感。它们常用于清炒、烘烤、炙烤，也经常加入汤品、酱汁、炒菜和意大利面等菜肴中。

营养成分表

每 100 克

% 每日参考值基于 2000 千卡饮食

卡路里 22 kcal

1% DV

总脂肪 0.3g

0% DV

维生素D0.1g

维生素B10.2g

总碳水化合物 3.3g

1% DV

叶酸1.0g

维生素B122.0g

生物素0.3g

蛋白质 3.1g

6% DV

植物蛋白3.1g

维生素和矿物质

维生素

营养素	含量	DV%	半衰期
胆碱	17.3mg	3%
叶酸	17.0mcg	4%
烟酸	3.6mg	23%
泛酸	1.5mg	30%
维生素B2	0.4mg	31%
维生素B1	0.1mg	7%
维生素B6	0.1mg	6%
维生素C	2.1mg	2%
维生素D	0.2mcg	1%
维生素E	0.0mg	0%

矿物质

营养素	含量	DV%	半衰期
钙	3.0mg	0%
铜	318.0mcg	35%
铁	0.5mg	3%
镁	9.0mg	2%
磷	86.0mg	12%
钾	318.0mg	7%
硒	9.3mcg	17%
钠	5.0mg	0%
锌	0.5mg	5%

包含蘑菇的食谱（59）

Mushroom tofu soba lunch bowl with edamame, bok choy, and sesame

Spinach and mushroom omelet with tomato and feta

Tofu scramble with spinach, mushrooms, red bell pepper, and iodized salt

Mushroom tempeh soba dinner bowl with broccoli and sesame

Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing

Chickpea and kale quinoa dinner bowl with roasted mushrooms

Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa

Chicken stir-fry with broccoli, bell peppers, mushrooms, and brown rice

Creamy white bean and mushroom skillet with fortified soy milk

Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes

UV-exposed mushroom and white bean skillet with fortified soy yogurt sauce

Vegetable omelet with mushrooms, spinach and a baked potato

Chickpea and mushroom tomato pasta with nutritional yeast

Tofu stir-fry with bok choy, mushrooms, red bell pepper, and soba noodles

Mushroom omelet with broccoli and roasted potatoes

Mushroom spinach omelet with baked potato and side salad

Shrimp stir-fry with bok choy, mushrooms and brown rice

Tofu, mushroom, and spinach soba bowl

Tofu stir-fry with broccoli, mushrooms, bok choy, and brown rice

Beef and broccoli stir-fry with mushrooms over quinoa

White bean, tomato, and mushroom stew with fortified soy yogurt on the side

Chickpea pasta with tomato, mushrooms, spinach, and fortified nutritional yeast

Soba noodle dinner with edamame, mushrooms, bok choy, nori, and sesame

Calcium-Set Tofu Stir-Fry with Broccoli and Mushrooms

Mushroom and tofu stir-fry with broccoli and brown rice

Chickpea, mushroom, and spinach curry with baked potato

Mushroom omelet with asparagus and a side of roasted potatoes

杏仁蘑菇鸡蛋饭

杏仁蘑菇鸡蛋饭

Mushroom and egg frittata with asparagus and side salad

Spinach mushroom omelet with fortified whole grain toast

Spinach mushroom omelet with fortified milk

Spinach and mushroom omelet with 2 eggs

Spinach and Mushroom Omelet with Avocado

Spinach mushroom omelet

Spinach and mushroom omelet with feta

Spinach mushroom omelet with iodized salt

Spinach and mushroom omelet with iodized salt and whole-grain toast

Spinach and mushroom omelet with iodized salt

Spinach and mushroom egg scramble with whole-grain toast

Spinach and mushroom omelet with whole-grain toast

Tofu stir-fry with bok choy, mushrooms, and brown rice

Beef stir-fry with brown rice, bok choy, and mushrooms

Chicken stir-fry with brown rice, bok choy, and mushrooms

Tofu stir-fry with edamame, bok choy, and mushrooms

Egg and vegetable frittata with side salad

Tofu stir-fry with broccoli, mushrooms, and brown rice

Tofu brown rice stir-fry with broccoli, mushrooms, and sesame

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

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

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

Shrimp stir-fry with tofu, bok choy, mushrooms, and soba noodles

Tofu stir-fry with bok choy and mushrooms

Tofu stir-fry with edamame, bok choy, mushrooms, and soba noodles

Chicken stir-fry with tofu, bok choy, mushrooms, and quinoa

Shrimp stir-fry with bok choy, mushrooms, and brown rice

奶油酱鸡肉野蘑菇焖煮配白米饭

奶油酱鸡肉野蘑菇焖煮配白米饭

奶油野菌鸡胸配清蒸白米饭

奶油野菌鸡胸配清蒸白米饭

海鲜蔬菜豆腐火锅

海鲜蔬菜豆腐火锅

白蘑菇青辣椒清炒

白蘑菇青辣椒清炒

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