燕麦
燕麦是一种扎实耐饱的全谷物，每100克含389卡路里，并富含铜。适合做燕麦粥、烘焙和早餐碗。
关于
燕麦是一种味道温和、略带坚果香的谷物，常做成燕麦粥，也用于格兰诺拉麦片、烘焙食品和咸味料理。煮熟后口感有嚼劲，人们看重它用途广泛、风味扎实饱满。
营养成分表
每 100 克
% 每日参考值基于 2000 千卡饮食
卡路里
389 kcal
19% DV
总脂肪
6.9g
11% DV
维生素D1.2g
维生素K2.2g
维生素B12.5g
总碳水化合物
66.3g
22% DV
叶酸10.6g
维生素B121.0g
生物素54.8g
蛋白质
16.9g
34% DV
植物蛋白16.9g
维生素和矿物质
维生素
| 营养素 | 含量 | DV% | 半衰期 |
|---|---|---|---|
| 胆碱 | 40.4mg | 7% | |
| 叶酸 | 56.0mcg | 14% | |
| 烟酸 | 1.0mg | 6% | |
| 泛酸 | 1.3mg | 27% | |
| 维生素B2 | 0.1mg | 11% | |
| 维生素B1 | 0.8mg | 64% | |
| 维生素B6 | 0.1mg | 7% | |
| 维生素E | 0.4mg | 3% | |
| 维生素K | 2.0mcg | 2% |
矿物质
| 营养素 | 含量 | DV% | 半衰期 |
|---|---|---|---|
| 钙 | 54.0mg | 5% | |
| 铜 | 626.0mcg | 70% | |
| 铁 | 4.7mg | 26% | |
| 镁 | 177.0mg | 42% | |
| 磷 | 523.0mg | 75% | |
| 钾 | 429.0mg | 9% | |
| 硒 | 34.4mcg | 63% | |
| 钠 | 2.0mg | 0% | |
| 锌 | 4.0mg | 36% |
包含 燕麦 的食谱（53）
Overnight oats with chia, pumpkin seeds, banana, and fortified milk
494 kcal
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds
430 kcal
Overnight oats with chia seeds, banana, and strawberries
420 kcal
Overnight oats with chia seeds, banana, and fortified milk
360 kcal
Brazil nut and orange oatmeal with hemp seeds
340 kcal
Overnight oats with fortified soy milk, banana, almond butter, and ground flax
430 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Breakfast smoothie with kefir, banana, spinach, oats, and peanut butter
410 kcal
Kiwi spinach kefir smoothie with oats and pumpkin seeds
345 kcal
Kefir smoothie with strawberries, spinach, and oats
285 kcal
Fortified oatmeal with banana and almond butter
390 kcal
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Fortified high-protein soy smoothie with orange, spinach, and oats
320 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Fortified Greek yogurt breakfast bowl with kiwi, banana, oats, and chia seeds
430 kcal
Overnight oats with milk, chia, raspberries, and almond butter
420 kcal
Fortified oatmeal with banana, chia seeds, and almond butter
420 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Fortified oatmeal made with milk, strawberries, and almond butter
390 kcal
Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds
430 kcal
Overnight oats with chia seeds, strawberries, and fortified milk
320 kcal
Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
470 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
Oatmeal made with milk, topped with kiwi, almonds, and ground flax
420 kcal
Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats
340 kcal
三文鱼番茄菠菜燕麦焗烤
520 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Fortified oatmeal with banana, pumpkin seeds, and milk
390 kcal
Greek yogurt berry oat parfait
340 kcal
Oatmeal with banana, pumpkin seeds, and milk
430 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Fortified oatmeal with milk, banana, and pumpkin seeds
430 kcal
Greek yogurt parfait with berries, oats, 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
Greek yogurt parfait with berries, pumpkin seeds, and oats
390 kcal
Greek yogurt parfait with berries, oats, and pumpkin seeds
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
咸味菠菜燕麦碗
180 kcal
香煎鸡肉三文鱼扁豆烤根茎蔬菜能量碗
1250 kcal
夏日莓果燕麦酸奶杯
280 kcal
西兰花溏心蛋酸奶咸燕麦碗
430 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
Greek yogurt berry chia parfait with pumpkin seeds
430 kcal
Greek yogurt parfait with kiwi, chia seeds, and oats
430 kcal
Greek yogurt bowl with kiwi, pumpkin seeds, and oats
430 kcal
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