Nutrition

Nutritional table

A nutritional table with the values ​​for the most common foods in diets

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, ie values ​​are for 100g of each food before cooking.

These are only approximate values, ideally 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
Whole Rice 370 77 8 3 4
Spaghetti 358 71 12 2 5
Black bean 341 62 22 1 15
Butter bean 275 43 22 1 23
Friar Beans 329 55 23 1 9
White bean 277 44 21 1 23
Sweet potato 86 20 2 0 3
Potato Chips 77 18 2 0 2
White bread 266 51 8 3 2
Whole grain bread 247 41 13 3 7
Egg (L) 69 0 6 5 0
Chest Skinless Chicken 110 0 23 1 0
Turkey breast without skin 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 378 18 33 19 14
Tuna 140 0 24 5 0
Codfish 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 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 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
Spare Ribs Pig 190 0 20 12 0
Pork Loin 131 0 22 5 0
Ham 215 0 25 13 0
Raia 58 0 14 0 0
Snook fish 145 0 19 8 0
Salmon 208 0 20 13 0
Sardine 158 0 19 9 0
Plaice 90 0 19 2 0
Cow Rump 122 0 21 5 0
Beef Loin 114 0 21 3 0
Veal cutlet 120 0 20 5 0
Veal, Loin 148 0 20 8 0
Calf, Chest 147 0 20 8 0
Skinny Natural Yogurt 42 5 4 0 0
Light milk 34 3 5 0 0
Semi Fat Milk 47 3 5 2 0
Fat milk 62 3 5 4 0
Olive oil 900 0 0 100 0
Butter 750 1 0 83 0
Cooking oil 896 0 0 99 0
Avocado 108 2 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 2 0 3
Nuts 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
Beam 52 12 0 0 3
Watermelon 24 6 0 0 0
Melon 20 4 1 0 1
Strawberry 29 5 1 0 2
Noz 689 4 17 68 5
Wait 41 9 0 0 2
Peach 38 8 1 0 2

 

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