nutritional table

Nutritional table

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, and also 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

 

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