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菠菜

菠菜是叶类绿色蔬菜，每100克含23卡路里，富含维生素K，常用于沙拉、清炒和奶昔。

关于

菠菜是一种叶类绿色蔬菜，味道温和，略带泥土气息。它常生吃做成沙拉，也可清炒、打成奶昔，或加入汤品、意面和蛋类菜肴中。

营养成分表

每 100 克

% 每日参考值基于 2000 千卡饮食

卡路里 23 kcal

1% DV

总脂肪 0.4g

1% DV

维生素D0.1g

维生素B10.2g

总碳水化合物 3.6g

1% DV

叶酸2.2g

维生素B120.4g

生物素1.0g

蛋白质 2.9g

6% DV

植物蛋白2.9g

维生素和矿物质

维生素

营养素	含量	DV%	半衰期
胆碱	19.3mg	4%
维生素A	469.0mcg	52%
维生素B1	0.1mg	7%
维生素B2	0.2mg	15%
烟酸	0.7mg	5%
泛酸	0.1mg	1%
维生素B6	0.2mg	11%
叶酸	194.0mcg	49%
维生素C	28.1mg	31%
维生素E	2.0mg	13%
维生素K	482.9mcg	402%

矿物质

营养素	含量	DV%	半衰期
钙	99.0mg	10%
铜	130.0mcg	14%
铁	2.7mg	15%
镁	79.0mg	19%
磷	49.0mg	7%
钾	558.0mg	12%
硒	1.0mcg	2%
钠	79.0mg	3%
锌	0.5mg	5%

包含菠菜的食谱（100）

菠菜炒蛋配帕玛森芝士

菠菜炒蛋配帕玛森芝士

菠菜奶酪意面南瓜

菠菜奶酪意面南瓜

奶油鸡肉菠菜蘑菇意面

奶油鸡肉菠菜蘑菇意面

牛油果炒蛋吐司

牛油果炒蛋吐司

牛肉炒米粉

牛肉炒米粉

Spinach and chickpea rice bowl with red bell pepper

Spinach lentil salad with red bell pepper and pumpkin seeds

奶油三文鱼蘑菇煎锅

奶油三文鱼蘑菇煎锅

鸡肉菠菜樱桃番茄红甜椒意面沙拉

鸡肉菠菜樱桃番茄红甜椒意面沙拉

烤三文鱼配烤薯条、炒蘑菇和混合生菜沙拉

烤三文鱼配烤薯条、炒蘑菇和混合生菜沙拉

芝士酥皮片配烧烤酱、烤薯角和混合叶沙拉

芝士酥皮片配烧烤酱、烤薯角和混合叶沙拉

菠菜甜椒炒蛋配吐司与草莓蓝莓水果

菠菜甜椒炒蛋配吐司与草莓蓝莓水果

Chicken spinach lentil power bowl

菠菜魔芋面配牛肉末

菠菜魔芋面配牛肉末

Spinach oat omelet with rye crispbread

Spinach lentil quinoa bowl with roasted red pepper and avocado

Salmon quinoa bowl with spinach, roasted red pepper, avocado, and pumpkin seeds

Spinach mushroom omelet with cheddar and whole-grain toast

Baked potato bowl with black beans, spinach, and Greek yogurt

Spinach oat bowl with banana and pumpkin seeds

Spinach banana yogurt oat smoothie

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

Salmon, potato, and spinach plate

Sardine quinoa salad with spinach, broccoli, lemon, and olive oil

Salmon quinoa spinach bowl with mushrooms and avocado

Salmon and white bean salad with spinach and red bell pepper

Chickpea and spinach tomato curry with baked potato

Spinach and mushroom omelet with roasted beetroot and feta

Lentil and spinach stew with tomatoes and tahini

Lean beef and lentil stew with spinach

Sardine pasta with tomato, spinach, and whole-grain spaghetti

Beef and lentil stew with carrots, spinach, and potatoes

Turkey and avocado whole-grain wrap with hummus, spinach, and sliced bell peppers

Chicken lentil spinach soup with whole grain bread

Turkey avocado whole-grain wrap with spinach

Sardine and white bean tomato skillet with spinach

Vegetable omelet with mushrooms, spinach, potatoes, and side salad

Grilled chicken breast with lentil-spinach stew

Lentil pasta with tomato sauce, spinach, and grilled chicken

Omelet with mushrooms, spinach, tomatoes, and a side of boiled potatoes

Baked salmon with roasted potato and sautéed spinach

Egg and mushroom brown rice lunch bowl with seaweed

Chicken quinoa salad with spinach and avocado

Lentil and spinach quinoa bowl

Salmon, quinoa, spinach, and avocado lunch bowl

Salmon, quinoa, and spinach lunch bowl

Grilled salmon quinoa bowl

Chicken, spinach, and white bean lunch wrap

Chicken lentil spinach lunch salad

Beef and lentil stew with spinach

Grilled salmon quinoa lunch bowl

Chicken lentil spinach soup

Baked potato with cottage cheese, spinach, and tomato

Lentil and spinach tomato stew with baked chicken thigh

Vegetable frittata with mushrooms, spinach, and feta plus baked sweet potato

Shrimp, white bean, and tomato skillet

Lentil and spinach curry with Greek yogurt

Lentil and spinach stew with mushrooms

Baked salmon with roasted potatoes and sautéed spinach

Mushroom omelet with spinach, potatoes, and tomato salad

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

Spinach mushroom omelet with baked sweet potato and side salad

Lentil pasta with tomato sauce, sardines, and wilted spinach

Chickpea spinach feta lunch salad with citrus

Lentil and chicken spinach soup with tomatoes

Oven-baked cod with white beans, tomatoes, and sautéed spinach

Mushroom omelet with spinach, side salad, and baked sweet potato

Chickpea chicken grain bowl with roasted peppers

Cod with quinoa, sautéed spinach, and roasted red peppers

Lentil and spinach tomato stew with baked sweet potato

Baked salmon with roasted sweet potato and sautéed spinach

Lean beef and spinach lentil stew

Chicken lentil spinach soup with bell pepper

Lentil chicken vegetable soup

Salmon, quinoa, spinach, and red pepper lunch bowl

Greek yogurt tuna potato lunch plate with dill, spinach, and iodized salt

Turkey avocado baked potato lunch plate

Lentil chicken spinach soup with tomatoes

Lentil chicken vegetable soup with whole grain bread

Salmon and roasted sweet potato spinach salad

Greek yogurt chicken wrap with spinach and red pepper

Greek yogurt tuna chickpea lunch bowl

Cod potato seaweed lunch bowl

Chickpea spinach brown rice lunch bowl with pumpkin seeds

Turkey avocado spinach wrap with red bell pepper

Chickpea avocado spinach wrap with yogurt herb sauce

Lentil chicken spinach soup

Chicken Quinoa Chickpea Salad

Lentil Salmon Spinach Lunch Bowl

Vegetable omelet with mushrooms, spinach, potatoes, and iodized salt

Lentil and spinach stew with tomatoes and mushrooms

奶油鸡肉花椰菜蘑菇菠菜煎锅

奶油鸡肉花椰菜蘑菇菠菜煎锅

Lentil pasta with tomato sauce, spinach, and parmesan

Cod with herbed potatoes, sautéed spinach, and tomato salad

Beef stir-fry with spinach, mushrooms, bell peppers, and brown rice

Chickpea pasta with tomato sauce, mushrooms, and sautéed spinach

Spinach and white bean tomato pasta with parmesan

Lentil and spinach stew with roasted carrots and plain Greek yogurt

Turkey and white bean spinach stew

Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet