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.
These are only approximate values, the ideal is to be guided by the label as 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 |
| black-eyed peas | 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 |
| 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 |
| Cuttlefish | 79 | 0 | 19 | 0 | 0 |
| Rabbit | 117 | 0 | 20 | 4 | 0 |
| Golden | 167 | 0 | 20 | 10 | 0 |
| Swordfish | 97 | 0 | 18 | 3 | 0 |
| Skinless Chicken Leg | 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 |
| Streak | 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 |
| Beef, Sirloin | 114 | 0 | 21 | 3 | 0 |
| Veal, Chop | 120 | 0 | 20 | 5 | 0 |
| Veal, Loin | 148 | 0 | 20 | 8 | 0 |
| Veal, Brisket | 147 | 0 | 20 | 8 | 0 |
| Low-fat 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 |
| Litter | 57 | 13 | 0 | 0 | two |
| Mango | 52 | 12 | 0 | 0 | 3 |
| Watermelon | 24 | 6 | 0 | 0 | 0 |
| Melon | 20 | 4 | 1 | 0 | 1 |
| Strawberry | 29 | 5 | 1 | 0 | two |
| Nut | 689 | 4 | 17 | 68 | 5 |
| Pear | 41 | 9 | 0 | 0 | two |
| Peach | 38 | 8 | 1 | 0 | two |
