Alam kung ano ang nasa loob nito
Kung gusto mo o kailangan mong bantayan ang sukat, dapat mong malaman ang humigit-kumulang kung gaano karaming enerhiya ang nasa pritong patatas, keso at Co. Ipinapakita ng talahanayan sa ibaba ang mga nutritional value ng mahahalagang pagkain at pinggan. Ang data ay mga average na halaga. Ang mga pinagmumulan ng enerhiya na mga protina, carbohydrates at taba ay dinaglat ng E, KH at F. Ang ibig sabihin ng "+" ay mas mataas ang nilalaman ng enerhiya. Ang “+” ay nangangahulugan na ang kaukulang sustansya ay nasa pagkain lamang sa maliit na halaga.
| lakas | E | KH | F | ||
| kcal | kJ | g | g | g | |
| Buttermilk (0,2 l) | 75 | 315 | 7 | 8 | 1 |
| Fruit buttermilk (0,2 l) | 125 | 525 | 6 | 21 | 1 |
| Buong gatas, 3,5% F. (0,2 l) | 128 | 536 | 7 | 9 | 7 |
| Skimmed milk, 0,3% F. (0,2 l) | 70 | 295 | 7 | 10 | + |
| Patis ng gatas (0,2 l) | 50 | 215 | 2 | 9 | + |
| inuming prutas na whey (0,2 l) | 105 | 440 | 1 | 24 | 0 |
| Whipped cream (Schlagobers), whipped (1 tbsp.) | 45 | 190 | + | + | 5 |
| Crème fraîche, 30% F. (1 tbsp.) | 45 | 185 | + | + | 4 |
| Sour cream (sour cream), 10% F. (1 tbsp.) | 20 | 75 | + | 1 | 2 |
| Mixed milk drink, hal. saging (0,25 l) | 205 | 910 | 10 | 33 | 4 |
| Natural na yogurt, 1,5% F. (150 g) | 66 | 276 | 5 | 6 | 2 |
| Natural na yogurt, 3,5 % F. (150 g) | 108 | 453 | 6 | 7 | 5 |
| Pag-inom ng yogurt (150 g) | 130 | 555 | 5 | 17 | 5 |
| 215 | 900 | 4 | 19 | 13 | |
| Curd cheese (Speisetopfen), walang taba (100 g) | 70 | 305 | 13 | 3 | + |
| Curd cheese (curd cheese), 20% F. (100 g) | 110 | 455 | 13 | 3 | 5 |
| Edam cheese, 45% FiTr. (30 g) | 105 | 440 | 7 | + | 9 |
| Butter cheese, 60% FiTr. (30 g) | 115 | 485 | 5 | + | 10 |
| Gouda, 45% FiTr. (30 g) | 110 | 455 | 8 | 1 | 9 |
| Toast slice, 45% FiTr. (20 g) | 65 | 280 | 5 | + | 5 |
| lakas | E | KH | F | ||
| Taba at mantika | kcal | kJ | g | g | g |
| Mantikilya (1 tsp) | 40 | 155 | + | + | 4 |
| Margarin (1 tsp) | 35 | 150 | + | + | 4 |
| Half-fat margarine, 40% F. (1 tsp.) | 20 | 75 | + | + | 2 |
| Mga langis ng gulay, hal. olive, rapeseed, sunflower oil (1 tbsp.) | 110 | 445 | 0 | 0 | 12 |
| lakas | E | KH | F | ||
| Mga sarsa, matamis at maanghang | kcal | kJ | g | g | g |
| 32 | 133 | 1 | 6 | + | |
| Ketchup (100 g) | 107 | 450 | 0 | 25 | 0 |
| Mayonnaise, 80% F. (100 g) | 740 | 3100 | + | 0 | 80 |
| Tomato sauce (60 ml) | 270 | 1125 | 6 | 15 | 21 |
| Chocolate sauce (60 ml) | 80 | 335 | 3 | 9 | 3 |
| Vanilla sauce (60 ml) | 70 | 290 | 2 | 9 | 3 |
| lakas | E | KH | F | ||
| Karne at sausage | kcal | kJ | g | g | g |
| Veal escalope, hilaw (125 g) | 130 | 555 | 25 | + | 2 |
| Pork cutlet, hilaw (125 g) | 130 | 555 | 28 | + | 2 |
| Veal chop, hilaw (125 g) | 135 | 570 | 26 | + | 3 |
| Pork chop, hilaw (125 g) | 165 | 695 | 27 | + | 6 |
| Tinadtad na karne, halo-halong (100 g) | 290 | 1215 | 22 | + | 23 |
| Cordon bleu (150 g) | 315 | 1318 | 73 | 12 | 33 |
| Mga bola-bola (150 g) | 280 | 1160 | 27 | 8 | 15 |
| Bacon, taba (30 g) | 230 | 970 | 1 | + | 24 |
| 405 | 1675 | 17 | 0 | 37 | |
| Bratwurst, baboy (150 g) | 460 | 1830 | 17 | 0 | 43 |
| Wiener sausages (Frankfurter), 1 pares (100 g) | 250 | 880 | 22 | + | 7 |
| Dilaw na sausage (30 g) | 85 | 355 | 3 | + | 8 |
| Salami (30 g) | 115 | 475 | 6 | + | 10 |
| Ham, niluto (30 g) | 40 | 160 | 7 | + | 1 |
| Ham, hilaw, pinausukan (30 g) | 110 | 460 | 5 | + | 10 |
| Ham sausage (30 g) | 130 | 560 | 5 | + | 12 |
| lakas | E | KH | F | ||
| Manok | kcal | kJ | g | g | g |
| Inihaw na manok (Brathendl), hilaw (125 g) | 205 | 865 | 25 | + | 12 |
| Dibdib ng manok na may balat, hilaw (125 g) | 180 | 760 | 28 | + | 8 |
| Turkey breast o turkey escalope, hilaw (125 g) | 130 | 560 | 30 | + | 1 |
| Turkey, hilaw (125 g) | 190 | 790 | 28 | + | 8 |
| Poultry burger (100 g) | 230 | 975 | 14 | 30 | 6 |
| 80 | 335 | 5 | + | 7 | |
| lakas | E | KH | F | ||
| Isda | kcal | kJ | g | g | g |
| Langis na sardinas, 1 lata (95 g isda timbang) | 290 | 1200 | 20 | 0 | 23 |
| Tuna sa mantika, 1 lata (180 g isda timbang) | 520 | 2185 | 42 | 0 | 36 |
| Mga fish stick, 5 piraso (150 g) | 269 | 1125 | 18 | 24 | 12 |
| lakas | E | KH | F | ||
| Mga itlog at pinggan ng itlog | kcal | kJ | g | g | g |
| 1 itlog (weight class 4), hilaw o luto | 90 | 380 | 8 | + | 7 |
| 1 pula ng itlog (20 g) | 65 | 275 | 3 | + | 6 |
| 1 puti ng itlog (30 g) | 15 | 75 | 4 | + | + |
| Egg pancake (pancake) (2 piraso, walang asukal) | 440 | 1840 | 15 | 46 | 21 |
| 1 pinirito o piniritong itlog (pinirito na may 5 g taba) | 120 | 495 | 8 | + | 9 |
| Mga waffle, espongha (200 g) | 570 | 2385 | 12 | 55 | 27 |
| lakas | E | KH | F | ||
| kcal | kJ | g | g | g | |
| Mga cornflake (2 g) | 10 | 30 | + | 2 | + |
| Mga cornflake na may gatas (220 g) | 160 | 675 | 7 | 17 | 5 |
| Semolina (20 g) | 65 | 275 | 2 | 14 | + |
| Rolled oats (10 g) | 35 | 155 | 1 | 6 | 1 |
| Honey pops, smacks (2 g) | 10 | 35 | + | 2 | + |
| Keso spaetzle (250 g) | 650 | 2720 | 27 | 55 | 36 |
| Malutong na oatmeal o. Chocolate oatmeal (5 g) | 20 | 80 | 1 | 4 | + |
| Mais semolina, polenta (20 g) | 70 | 295 | 2 | 15 | + |
| Pagpapalit ng bibig (250 g) | 415 | 1735 | 16 | 58 | 13 |
| Rice pudding, walang cinnamon at asukal (300 g) | 450 | 1890 | 12 | 69 | 13 |
| Muesli na may mga pasas, mani at gatas (250 g) | 350 | 1465 | 6 | 71 | 3 |
| Pasta na may ham (125 g) | 375 | 1580 | 15 | 56 | 10 |
| Popcorn, Puffed Corn, Puffed Rice o. Rice Crispies (2 g) | 5 | 30 | 1 | + | |
| Bigas, pinakintab, niluto (150 g) | 155 | 665 | 3 | 35 | + |
| Spaetzle (150 g) | 250 | 1050 | 7 | 38 | 8 |
| Plum dumplings na may cinnamon at asukal (150 g) | 225 | 935 | 5 | 31 | 7 |
| lakas | E | KH | F | ||
| Mabilis na pagkain | kcal | kJ | g | g | g |
| 1 cheeseburger | 311 | 1302 | 17 | 30 | 15 |
| 1 Burger ng isda | 401 | 1679 | 16 | 40 | 20 |
| 1 Hamburger | 268 | 1122 | 14 | 29 | 11 |
| 1 Chicken burger | 473 | 1980 | 25 | 41 | 23 |
| Chicken nuggets (6 piraso, 95 g) | 230 | 970 | 17 | 9 | 15 |
| French fries, 1 bahagi | 324 | 1356 | 4 | 41 | 16 |
| Toast ng keso (65 g) | 225 | 950 | 10 | 15 | 14 |
| Cheese toast na may ham (95 g) | 270 | 1135 | 16 | 15 | 18 |
| Pizza Margherita (250 g) | 590 | 2460 | 24 | 74 | 21 |
| Pizza Salami (250 g) | 585 | 2445 | 23 | 52 | 31 |
| Pizza baguette (100 g) | 1633 | 9 | 26 | 28 | |
| lakas | E | KH | F | ||
| Mga produktong tinapay at panaderya | kcal | kJ | g | g | g |
| Baguette (100 g) | 260 | 1089 | 8 | 55 | 1 |
| Roll (45 g) | 125 | 520 | 4 | 27 | 1 |
| Croissant (45 g) | 185 | 770 | 3 | 15 | 12 |
| Croissant na may tsokolate (60 g) | 245 | 1030 | 3 | 23 | 18 |
| Rye bread (45 g) | 100 | 420 | 2 | 21 | + |
| Pinaghalong tinapay na rye (45 g) | 95 | 400 | 3 | 20 | 1 |
| Raisin roll (45 g) | 120 | 510 | 4 | 24 | + |
| Crispbread (10 g) | 30 | 135 | 1 | 7 | + |
| Pretzel (50 g) | 125 | 530 | 4 | 26 | 1 |
| Toast, trigo (30 g) | 75 | 325 | 2 | 14 | 1 |
| Toast, wholemeal (30 g) | 70 | 300 | 3 | 12 | 1 |
| Wholemeal bread (45 g) | 95 | 400 | 3 | 19 | + |
| Puting tinapay (40 g) | 95 | 405 | 3 | 20 | + |
| Tinapay na pinaghalong trigo (45 g) | 100 | 430 | 3 | 21 | + |
| Rusk (10 g) | 35 | 155 | 1 | 7 | + |
| 235 | 985 | 3 | 36 | 7 | |
| Berliner / donut (60 g) | 190 | 765 | 4 | 25 | 8 |
| Kagat ng pukyutan (75 g) | 220 | 925 | 4 | 25 | 11 |
| Sponge cake roll na may strawberry cream (60 g) | 130 | 550 | 2 | 14 | 7 |
| Mga Donut / Mantika na donut, 1 piraso (50 g) | 160 | 665 | 3 | 29 | 3 |
| Yeast plait na may mga pasas (70 g) | 220 | 920 | 6 | 37 | 6 |
| Cheese cream cake (120 g) | 315 | 1325 | 9 | 34 | 14 |
| Nut corner (50 g) | 245 | 1025 | 3 | 25 | 14 |
| Fruit cake mula sa tray (100g) | 170 | 710 | 2 | 28 | 4 |
| Sacher cake (100 g) | 345 | 1435 | 5 | 50 | 12 |
| Cream cake (120 g) | 365 | 1525 | 5 | 30 | 25 |
| Black forest cake (140 g) | 440 | 1840 | 5 | 55 | 20 |
| Cream puff (100 g) | 255 | 1065 | 4 | 14 | 19 |
| lakas | E | KH | F | ||
| Mga pinggan ng patatas at patatas | kcal | kJ | g | g | |
| Mga binalatan na patatas o pinakuluang patatas (200 g bawat isa) | 140 | 595 | 4 | 30 | + |
| Pritong patatas (200 g, na may 15 g taba) | 320 | 1345 | 5 | 35 | 16 |
| Mashed patatas (200 g) | 150 | 630 | 4 | 24 | 4 |
| Mga pancake ng patatas, 3 piraso (150 g) | 310 | 1300 | 3 | 34 | 18 |
| Patatas na salad na may mayonesa (1 kutsara) | 120 | 500 | 2 | 8 | 8 |
| Mga croquette, pinirito (150 g) | 270 | 1120 | 6 | 34 | 11 |
| French fries, pinirito (150 g) | 320 | 1325 | 6 | 44 | 13 |
| lakas | E | KH | F | ||
| Mga gulay at salad | kcal | kJ | g | g | g |
| Mga gisantes, lata (150 g) | 80 | 335 | 5 | 13 | 1 |
| Mga Karot (200g) | 50 | 220 | 2 | 10 | + |
| Mais (200 g) | 175 | 740 | 7 | 31 | 2 |
| Pipino (200 g) | 25 | 100 | 1 | 4 | + |
| Spinach (200 g) | 30 | 130 | 5 | 1 | 1 |
| Mga kamatis (200g) | 35 | 145 | 2 | 5 | + |
| 35 | 145 | 3 | 4 | 1 | |
| Mga kabute (200 g) | 30 | 135 | 5 | 1 | + |
| Iceberg lettuce, lettuce, lamb's lettuce (50 g bawat isa) | 5 | 20 | 1 | 1 | + |
| lakas | E | KH | F | ||
| Mga prutas at pinatuyong prutas | kcal | kJ | g | g | g |
| Pinya (125 g) | 70 | 290 | 1 | 15 | + |
| Pineapple, lata, pinatamis (125 g) | 120 | 505 | 1 | 29 | 1 |
| Apple, katamtamang laki (125-150 g) | 75 | 315 | + | 16 | 1 |
| Apple compote o apple puree, pinatamis (125 g) | 100 | 415 | + | 24 | + |
| Mansanas, tuyo (25 g) | 65 | 270 | + | 14 | + |
| Aprikot (aprikot) (50 g) | 20 | 90 | + | 4 | + |
| Saging, katamtamang laki (100-150 g) | 110 | 465 | 1 | 25 | + |
| Saging, tuyo (25 g) | 80 | 340 | 1 | 19 | + |
| Peras, katamtamang laki (125-150 g) | 75 | 320 | 1 | 17 | + |
| Mga strawberry (125 g) | 40 | 170 | 1 | 7 | 1 |
| 80 | 345 | 1 | 19 | + | |
| Persimmon, katamtamang laki (250 g) | 175 | 745 | 2 | 40 | 1 |
| Kiwi (65-100 g) | 40 | 175 | 1 | 8 | + |
| Tangerine, Clementine (40 g) | 20 | 80 | + | 4 | + |
| Orange, katamtamang laki (125-150 g) | 60 | 245 | 1 | 11 | + |
| Peach o nectarine, katamtamang laki (125 g) | 50 | 220 | 1 | 11 | + |
| Mga plum (125 g) | 60 | 255 | 1 | 13 | + |
| Mga pasas/sultanas (25 g) | 70 | 295 | 1 | 16 | + |
| Trail mix (25 g) | 125 | 530 | 3 | 12 | 7 |
| Mga matamis na cherry (125 g) | 80 | 330 | 1 | 17 | + |
| Pakwan (150 g) | 55 | 240 | 1 | 12 | + |
| Mga ubas (125 g) | 85 | 355 | 1 | 19 | + |
| lakas | E | KH | F | ||
| Nuts at buto | kcal | kJ | g | g | g |
| Mga mani (100 g) | 567 | 2374 | 26 | 17 | 49 |
| Mga Hazelnut (100 g) | 628 | 2629 | 15 | 17 | 61 |
| Mga Walnut (100 g) | 645 | 2700 | 15 | 10 | 60 |
| lakas | E | F | |||
| Spreads | kcal | kJ | g | g | g |
| Honey (2 tsp) | 60 | 255 | + | 15 | 0 |
| Jam, marmelada (2 tsp) | 50 | 215 | + | 12 | 0 |
| Nut nougat cream o chocolate cream (2 tsp.) | 125 | 530 | + | 10 | 9 |
| lakas | E | KH | F | ||
| Dessert | kcal | kJ | g | g | g |
| Halaya na may 1/16 l vanilla sauce (125 g) | 140 | 595 | 5 | 27 | 3 |
| Fruit salad (125 g) | 115 | 490 | 0 | 28 | 0 |
| Pudding (125 g) | 120 | 505 | 4 | 20 | 3 |
| Quark cream (curd cream) na may mga prutas (125 g) | 155 | 650 | 11 | 23 | 2 |
| Pulang prutas na halaya na may 1/16 l na gatas (125 g) | 190 | 805 | 3 | 38 | 3 |
| Tiramisù (150 g) | 365 | 1535 | 9 | 49 | 17 |
| Ice cream (75 g) | 155 | 640 | 3 | 16 | 9 |
| Fruit ice cream (75 g) | 105 | 440 | 1 | 22 | 1 |
| Gatas na ice cream (75 g) | 95 | 400 | 4 | 16 | 2 |
| Malambot na ice cream, prutas (50 g) | 50 | 210 | 1 | 3 | |
| Malambot na ice cream, gatas (50 g) | 70 | 295 | 1 | 7 | 4 |
| Ice cream cone (5 g) | 20 | 85 | + | 4 | + |
| lakas | E | KH | F | ||
| Mga meryenda, matamis at malasa | kcal | kJ | g | g | g |
| Candy (5 g) | 20 | 85 | + | 5 | 0 |
| Butter cookie (5 g) | 20 | 90 | + | 4 | 1 |
| Dobleng cookie na may cocoa cream filling (25 g) | 120 | 500 | 2 | 17 | 5 |
| Mga mani, inihaw (50 g) | 290 | 1210 | 13 | 5 | 25 |
| Gummy bear (50 g) | 170 | 710 | 3 | 39 | 0 |
| Mga cookies ng keso (50 g) | 285 | 1195 | 5 | 23 | 19 |
| Potato chips (50 g) | 270 | 1150 | 3 | 20 | 20 |
| Mga cracker (5 g) | 20 | 85 | 1 | 4 | + |
| Liquorice (50 g) | 145 | 605 | 2 | 34 | 0 |
| Gingerbread (40 g) | 165 | 695 | 2 | 26 | 5 |
| Marzipan (50 g) | 245 | 1015 | 4 | 29 | 12 |
| Muesli cookie (5 g) | 20 | 95 | + | 3 | 1 |
| Muesli bar (25 g) | 115 | 480 | 2 | 15 | 4 |
| Mga rice wafer (100 g) | 406 | 1700 | 8 | 84 | 3 |
| 505 | 2114 | 7 | 61 | 26 | |
| Tinapay na Ruso (5 g) | 15 | 55 | + | 3 | 0 |
| Salt stick, pretzel (1.5 g) | 5 | 20 | + | 1 | + |
| Tsokolate (1 piraso, 6 g) | 30 | 125 | + | 3 | 2 |
| Itlog ng tsokolate (5 g) | 25 | 110 | + | 3 | 2 |
| Halik sa tsokolate (20 g) | 90 | 390 | 1 | 14 | 3 |
| Wholemeal cookie na walang asukal (5 g) | 25 | 95 | 1 | 3 | 1 |
| Vanilla crescent (8 g) | 40 | 170 | 1 | 4 | 2 |
| Wafer na may patong na tsokolate (10 g) | 55 | 230 | 1 | 6 | 3 |
| Cinnamon star (15 g) | 60 | 250 | 1 | 8 | 2 |
| lakas | E | KH | F | ||
| Inumin | kcal | kJ | g | g | g |
| Mineral na tubig/tsa, walang tamis | 0 | 0 | 0 | 0 | 0 |
| Cocoa (150 ml) | 140 | 590 | 5 | 22 | 5 |
| Pag-inom ng tsokolate (150 ml) | 215 | 910 | 6 | 19 | 11 |
| Pineapple juice, unsweetened (0,2 l) | 100 | 425 | 1 | 23 | + |
| Apple juice, unsweetened (0,2 l) | 95 | 405 | + | 22 | 0 |
| 140 | 585 | + | 31 | + | |
| Orange juice, walang tamis (0,2 l) | 90 | 385 | 1 | 20 | + |
| Cola (0,33 l) | 185 | 795 | 0 | 36 | 0 |
| Cola light (0,33 l) | 1 | 4 | 0 | + | 0 |
| Fanta (0,2 l) | 65 | 275 | 0 | 16 | 0 |
| Iced tea, peach (0,2 l) | 26 | 109 | 0 | 6 | 0 |
May-akda at mapagkukunan ng impormasyon
Petsa:
Mga Pamantayan sa Siyentipiko:
Ang tekstong ito ay sumusunod sa mga kinakailangan ng medikal na literatura, medikal na mga alituntunin, at kasalukuyang pag-aaral at sinuri ng mga medikal na eksperto.
