Recipes · Portuguese · Beverages
Galão
One serving has 97 kcal and 5 g protein, and at least a fifth of a woman's daily need of riboflavin (33%), cobalamin (28%), niacin (23%) and magnesium (20%). Ready in 7 minutes.
- Preparation: 2 min
- Cooking: 5 min
- Makes: 1 serving (210 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy
Ingredients
- 60 g Espresso
- 150 g Milk, whole
Method
- Brew or pull a shot of espresso and pour it into a tall glass.
- Heat the milk in a small pan or with a steam wand until hot and frothy, about 65-70 °C (150-160 °F), without letting it boil.
- Pour the steamed milk over the espresso, holding back the foam with a spoon at first, then spoon the foam on top.
- Serve immediately while hot, traditionally in a tall glass so the coffee and milk layers show.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 96.9 kcal | 5% |
| Carbohydrates | 8.2 g | |
| Water | 191 mL | |
| Fiber | 0 g | 0% |
| Protein | 4.8 g | 10% |
| Tryptophan | 0.06 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.24 g | |
| Leucine | 0.45 g | |
| Lysine | 0.4 g | |
| Methionine | 0.12 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.24 g | |
| Tyrosine | 0.24 g | |
| Valine | 0.31 g | |
| Histidine | 0.14 g | |
| Fat | 5 g | |
| Monounsaturated | 1.2 g | |
| Polyunsaturated | 0.35 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.24 g | |
| Saturated | 2.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 15 mg | |
| Calcium | 171 mg | 17% |
| Copper | 0.07 mg | 8% |
| Iron | 0.12 mg | 1% |
| Magnesium | 63 mg | 20% |
| Manganese | 0.04 mg | 2% |
| Phosphorus | 130 mg | 19% |
| Potassium | 267 mg | 6% |
| Selenium | 5.5 µg | 10% |
| Sodium | 72.9 mg | |
| Zinc | 0.59 mg | 7% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 3.3 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.58 mg | 12% |
| Pyridoxine (vitamin B6) | 0.06 mg | 5% |
| Folate (vitamin B9) | 8.1 µg | 2% |
| Cobalamin (vitamin B12) | 0.68 µg | 28% |
| Choline | 23 mg | 5% |
| Vitamin A | 69 µg | 10% |
| Vitamin C | 0.12 mg | 0% |
| Vitamin D (D2 + D3) | 76.5 IU | 13% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin K | 0.51 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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