To build your diet, it is important to know the nutritional values of foods.
In this nutritional table you will find the amount of each macronutrient per food, as well as the number of calories.
All values are presented raw, that is, the values are for 100g of each food before cooking.
They are only approximate values, the ideal is to guide yourself by the label since there are always variations from product to product.
Nutritional table
| Food / 100g | Calories | Hydrates | Protein | Fat | Fiber |
| Oat flakes | 390 | 66 | 16 | 7 | 10 |
| Rice | 370 | 82 | 7 | 1 | 3 |
| Brown Rice | 370 | 77 | 8 | 3 | 4 |
| Spaghetti | 358 | 71 | 12 | two | 5 |
| Black bean | 341 | 62 | 22 | 1 | 15 |
| Butter bean | 275 | 43 | 22 | 1 | 23 |
| Frade Beans | 329 | 55 | 23 | 1 | 9 |
| White bean | 277 | 44 | 21 | 1 | 23 |
| Sweet potato | 86 | 20 | two | 0 | 3 |
| Potato | 77 | 18 | two | 0 | two |
| White bread | 266 | 51 | 8 | 3 | two |
| Whole grain bread | 247 | 41 | 13 | 3 | 7 |
| Egg (L) | 69 | 0 | 6 | 5 | 0 |
| Skinless Chicken Breast | 110 | 0 | 23 | 1 | 0 |
| Skinless Turkey Breast | 111 | 0 | 25 | 1 | 0 |
| Wheat Flakes | 360 | 69 | 14 | 2.5 | 9 |
| Peas | 306 | 49 | 23 | 1 | 15 |
| Lentils | 303 | 48 | 25 | 1 | 12 |
| Grain | 332 | 51 | 19 | 5 | 14 |
| Grain Soy | 378 | 18 | 33 | 19 | 14 |
| Tuna | 140 | 0 | 24 | 5 | 0 |
| Codfish | 76 | 0 | 18 | 1 | 0 |
| Bacon | 367 | 0 | 14 | 35 | 0 |
| Lamb, Cutlet | 124 | 0 | 20 | 5 | 0 |
| Shrimp | 77 | 0 | 18 | 1 | 0 |
| Horse mackerel | 105 | 0 | 20 | 3 | 0 |
| Mackerel | 202 | 0 | 20 | 13 | 0 |
| Cuttlefish | 79 | 0 | 19 | 0 | 0 |
| Bunny | 117 | 0 | 20 | 4 | 0 |
| Golden | 167 | 0 | 20 | 10 | 0 |
| Swordfish | 97 | 0 | 18 | 3 | 0 |
| Chicken Leg Without Skin | 111 | 0 | 22 | 3 | 0 |
| Beef Burger | 142 | 0 | 20 | 7 | 0 |
| Squid | 71 | 0 | 16 | 1 | 0 |
| Skinless Duck | 133 | 0 | 19 | 6 | 0 |
| Black sword fish | 88 | 0 | 16 | 3 | 0 |
| White Swordfish | 117 | 0 | 20 | 4 | 0 |
| Partridge | 104 | 0 | 23 | 1 | 0 |
| Hake | 75 | 0 | 17 | 1 | 0 |
| Octopus | 73 | 0 | 16 | 1 | 0 |
| Pork Spare Ribs | 190 | 0 | 20 | 12 | 0 |
| Pork Loin | 131 | 0 | 22 | 5 | 0 |
| Ham | 215 | 0 | 25 | 13 | 0 |
| Ray | 58 | 0 | 14 | 0 | 0 |
| Sea Bass | 145 | 0 | 19 | 8 | 0 |
| Salmon | 208 | 0 | 20 | 13 | 0 |
| Sardine | 158 | 0 | 19 | 9 | 0 |
| Plaice | 90 | 0 | 19 | two | 0 |
| Cow, Rump | 122 | 0 | 21 | 5 | 0 |
| Cow, Loin | 114 | 0 | 21 | 3 | 0 |
| Veal, Cutlet | 120 | 0 | 20 | 5 | 0 |
| Veal, Loin | 148 | 0 | 20 | 8 | 0 |
| Veal, Breast | 147 | 0 | 20 | 8 | 0 |
| Lean natural yogurt | 42 | 5 | 4 | 0 | 0 |
| Light milk | 34 | 3 | 5 | 0 | 0 |
| Semi-skimmed milk | 47 | 3 | 5 | two | 0 |
| Fat milk | 62 | 3 | 5 | 4 | 0 |
| Oil | 900 | 0 | 0 | 100 | 0 |
| Butter | 750 | 1 | 0 | 83 | 0 |
| Cooking oil | 896 | 0 | 0 | 99 | 0 |
| Avocado | 108 | two | 1 | 11 | 3 |
| Peanut | 571 | 10 | 25 | 48 | 9 |
| Ananas | 44 | 10 | 1 | 0 | 1 |
| Hazelnut | 677 | 6 | 14 | 66 | 6 |
| Olive | 172 | 0 | 1 | 19 | 4 |
| Banana | 95 | 22 | two | 0 | 3 |
| Chestnuts | 185 | 40 | 3 | 1 | 6 |
| Cherry | 60 | 13 | 1 | 1 | two |
| Kiwi | 53 | 11 | 1 | 1 | two |
| Raspberry | 34 | 5 | 1 | 1 | 7 |
| Orange | 42 | 9 | 1 | 0 | two |
| Apple | 57 | 13 | 0 | 0 | two |
| Mango | 52 | 12 | 0 | 0 | 3 |
| watermelon | 24 | 6 | 0 | 0 | 0 |
| Meloa | 20 | 4 | 1 | 0 | 1 |
| Strawberry | 29 | 5 | 1 | 0 | two |
| Nut | 689 | 4 | 17 | 68 | 5 |
| Wait | 41 | 9 | 0 | 0 | two |
| Peach | 38 | 8 | 1 | 0 | two |
