Nutrition

Nutritional Table

Uma tabela nutricional com os valores para os alimentos mais comuns em dietas

To build your diet, it is important to know the nutritional values of food.

In this table you will find the amount of each macronutrient per food, as well as the number of calories.

All values are presented raw, i.e. the values are for 100g of each food before cooked.

They are just approximate values, ideally guided by the label since there are always variations from product to product.

Nutritional Table

Food / 100g Calories Carbohydrates 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 2 5
Black Bean 341 62 22 1 15
Butter Beans 275 43 22 1 23
Fuse Beans 329 55 23 1 9
White Beans 277 44 21 1 23
Sweet Potato 86 20 2 0 3
Potato 77 18 2 0 2
White bread 266 51 8 3 2
Wholewheat Bread 247 41 13 3 7
Egg (L) 69 0 6 5 0
Skinless Chicken Breast 110 0 23 1 0
Turkey Breast Skinless 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
Soybean grain 378 18 33 19 14
Tuna 140 0 24 5 0
Cod 76 0 18 1 0
Bacon 367 0 14 35 0
Lamb, Chop 124 0 20 5 0
Shrimp 77 0 18 1 0
Horse mackerel 105 0 20 3 0
Mackerel 202 0 20 13 0
Choco 79 0 19 0 0
Rabbit 117 0 20 4 0
Golden 167 0 20 10 0
Swordfish 97 0 18 3 0
Chicken Leg Skinless 111 0 22 3 0
Cow Burger 142 0 20 7 0
Squid 71 0 16 1 0
Duck Without Skin 133 0 19 6 0
Black SwordFish 88 0 16 3 0
White Sword Fish 117 0 20 4 0
Partridge 104 0 23 1 0
Hake 75 0 17 1 0
Octopus 73 0 16 1 0
Pork Rib 190 0 20 12 0
Pork Loin 131 0 22 5 0
Ham 215 0 25 13 0
Streak 58 0 14 0 0
Sea bass 145 0 19 8 0
Salmon 208 0 20 13 0
Sardines 158 0 19 9 0
Flounder 90 0 19 2 0
Cow, Rump 122 0 21 5 0
Cow, Loin 114 0 21 3 0
Veal, Chop 120 0 20 5 0
Veal, Loin 148 0 20 8 0
Veal, Breast 147 0 20 8 0
Slim natural yogurt 42 5 4 0 0
Skimmed Milk 34 3 5 0 0
Half-Fat Milk 47 3 5 2 0
Fatty Milk 62 3 5 4 0
Olive oil 900 0 0 100 0
Butter 750 1 0 83 0
Food Oil 896 0 0 99 0
Avocado 108 2 1 11 3
Peanut 571 10 25 48 9
Pineapple 44 10 1 0 1
Hazelnut 677 6 14 66 6
Olive 172 0 1 19 4
Banana 95 22 2 0 3
Chestnuts 185 40 3 1 6
Cherry 60 13 1 1 2
Kiwi 53 11 1 1 2
Raspberry 34 5 1 1 7
Orange 42 9 1 0 2
Apple 57 13 0 0 2
Sleeve 52 12 0 0 3
Watermelon 24 6 0 0 0
Cantaloupe 20 4 1 0 1
Strawberry 29 5 1 0 2
Walnut 689 4 17 68 5
Pear 41 9 0 0 2
Peach 38 8 1 0 2

 

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