Igapäevase toitumise asjatundlikuks korraldamiseks peate teadma toodete koostist. Kalorite, valkude, süsivesikute, rasvade arv . Õige toitumine on väga oluline, eriti massitõusu ja kuivamise ajal.
| Toode | 100 gr. toode sisaldab | |||||
|---|---|---|---|---|---|---|
| Vesi g | Valgud, g | Rasvad, g | Nurgad, g | Energia väärtus, kilokalorid | ||
| Köögiviljad | ||||||
| Baklažaan | 91 | 0, 6 | 0, 1 | 5.5 | 24 | |
| Rutabaga | 87, 5 | 1, 2 | 0, 1 | 8.1 | 37 | |
| Rohelised herned | 80 | 5 | 0, 2 | 13, 3 | 72 | |
| Suvikõrvits | 93 | 0, 6 | 0, 3 | 5.7 | 27 | |
| Valge kapsas | 90 | 1.8 | - | 5, 4 | 28 | |
| Punane kapsas | 90 | 1.8 | - | 6.1 | 31 | |
| Lillkapsas | 90, 9 | 2, 5 | - | 4.9 | 29 | |
| Kartul | 76 | 2 | 0, 1 | 19, 7 | 83 | |
| Roheline sibul (sulgedest) | 92, 5 | 1.3 | - | 4.3 | 22 | |
| Porrulauk | 87 | 3 | - | 7.3 | 40 | |
| Sibul | 86 | 1.7 | - | 9, 5 | 43 | |
| Punane porgand | 88, 5 | 1.3 | 0, 1 | 7 | 33 | |
| Jahvatatud kurgid | 95 | 0, 8 | - | 3 | 15 | |
| Kasvuhoone kurgid | 96, 5 | 0, 7 | - | 1.8 | 10 | |
| Magus roheline pipar | 92 | 1.3 | - | 4.7 | 23 | |
| Magus punane pipar | 91 | 1.3 | - | 5.7 | 27 | |
| Petersell (rohelised) | 85 | 3, 7 | - | 8.1 | 45 | |
| Petersell (juur) | 85 | 1, 5 | - | 11 | 47 | |
| Rabarber (lehtpuu) | 94, 5 | 0, 7 | - | 2.9 | 16 | |
| Redis | 93 | 1, 2 | - | 4.1 | 20 | |
| Redis | 88, 6 | 1.9 | - | 7 | 34 | |
| Naeris | 90, 5 | 1, 5 | - | 5.9 | 28 | |
| Salat | 95 | 1, 5 | - | 2.2 | 14 | |
| Punapeet | 86, 5 | 1.7 | - | 10.8 | 48 | |
| Tomatid (jahvatatud) | 93, 5 | 0, 6 | - | 4.2 | 19 | |
| Tomatid (kasvuhoone) | 94, 6 | 0, 6 | - | 2.9 | 14 | |
| Rohelised oad (pod) | 90 | 4 | - | 4.3 | 32 | |
| Mädarõigas | 77 | 2, 5 | - | 16, 3 | 71 | |
| Ramson | 89 | 2, 4 | - | 6.5 | 34 | |
| Küüslauk | 70 | 6.5 | - | 21, 2 | 106 | |
| Spinat | 91, 2 | 2.9 | - | 2, 3 | 21 | |
| Hapuoblikas | 90 | 1, 5 | - | 5.3 | 28 | |
| Pähklid, seemned | ||||||
| Sarapuupähklid | 4.8 | 16, 1 | 66, 9 | 9.9 | 704 | |
| Mandlid | 4 | 18, 6 | 57, 7 | 13, 6 | 645 | |
| Pähkel | 5 | 13, 8 | 61, 3 | 10, 2 | 648 | |
| Maapähklid | 10 | 26, 3 | 45, 2 | 9.7 | 548 | |
| Päevalilleseemned | 8 | 20, 7 | 52, 9 | 5 | 578 | |
| Puuviljad, tsitrusviljad ja marjad | ||||||
| Aprikoosid | 86 | 0, 9 | - | 10, 5 | 46 | |
| Kudoonia | 87, 5 | 0, 6 | - | 8.9 | 38 | |
| Kirsi ploom | 89 | 0, 2 | - | 7.4 | 34 | |
| Ananass | 86 | 0, 4 | - | 11.8 | 48 | |
| Banaanid | 74 | 1, 5 | - | 22, 4 | 91 | |
| Kirsid | 85, 5 | 0, 8 | - | 11, 3 | 49 | |
| Granaatõun | 85 | 0, 9 | - | 11.8 | 52 | |
| Pirn | 87, 5 | 0, 4 | - | 10.7 | 42 | |
| Joonised fig | 83 | 0, 7 | - | 13.9 | 56 | |
| Sugupuu | 85 | 1 | - | 9.7 | 45 | |
| Virsikud | 86, 5 | 0, 9 | - | 10, 4 | 44 | |
| Pihlakasaed | 81 | 1.4 | - | 12, 5 | 58 | |
| Aroonia | 80, 5 | 1, 5 | - | 12 | 54 | |
| Aed-ploom | 87 | 0, 8 | - | 9.9 | 43 | |
| Kuupäevad | 20 | 2, 5 | - | 72, 1 | 281 | |
| Hurma | 81, 5 | 0, 5 | - | 15, 9 | 62 | |
| Magus kirss | 85 | 1, 1 | - | 12.3 | 52 | |
| Mulberry | 82, 7 | 0, 7 | - | 12, 7 | 53 | |
| Õunad | 86, 5 | 0, 4 | - | 11, 3 | 46 | |
| Oranž | 87, 5 | 0, 9 | - | 8.4 | 38 | |
| Greip | 89 | 0, 9 | - | 7.3 | 35 | |
| Sidrun | 87, 7 | 0, 9 | - | 3.6 | 31 | |
| Mandariin apelsin | 88, 5 | 0, 8 | - | 8.6 | 38 | |
| Pohla | 87 | 0, 7 | - | 8.6 | 40 | |
| Viinamarja | 80, 2 | 0, 4 | - | 17, 5 | 69 | |
| Mustikad | 88, 2 | 1 | - | 7.7 | 37 | |
| Murakas | 88 | 2 | - | 5.3 | 33 | |
| Metsmaasikas | 84, 5 | 1.8 | - | 8.1 | 41 | |
| Jõhvikad | 89, 5 | 0, 5 | - | 4.8 | 28 | |
| Karusmari | 85 | 0, 7 | - | 9.9 | 44 | |
| Vaarikad | 87 | 0, 8 | - | 9 | 41 | |
| Pilvik | 83, 3 | 0, 8 | - | 6.8 | 31 | |
| Astelpaju | 75 | 0, 9 | - | 5.5 | 30 | |
| Valge sõstar | 86 | 0, 3 | - | 8.7 | 39 | |
| Punane sõstar | 85, 4 | 0, 6 | - | 8 | 38 | |
| Must sõstar | 85 | 1 | - | 8 | 40 | |
| Mustikad | 86, 5 | 1, 1 | - | 8.6 | 40 | |
| Kibuvitsamarja värske | 66 | 1, 6 | - | 24 | 101 | |
| Kuivatatud kibuvitsamarja | 14 | 4 | - | 60 | 253 | |
| Gourds | ||||||
| Arbuus | 89, 5 | 0, 7 | - | 9, 2 | 38 | |
| Melon | 88, 5 | 0, 6 | - | 9.6 | 39 | |
| Kõrvits | 90, 3 | 1 | - | 6.5 | 29 | |
| Seened | ||||||
| Valge värske | 89, 9 | 3.2 | 0, 7 | 1, 6 | 25 | |
| Kuivatatud valge | 13 | 27, 6 | 6.8 | 10 | 209 | |
| Värske kibuvits | 91, 6 | 2, 3 | 0, 9 | 3, 7 | 31 | |
| Värske kibuvits | 91, 1 | 3.3 | 0, 5 | 3.4 | 31 | |
| Värsked toorained | 83 | 1.7 | 0, 3 | 1.4 | 17 | |
| Hapud, soolatud, kuivatatud köögiviljad ja puuviljad | ||||||
| Hapukapsas | 90, 9 | 0, 8 | - | 1.8 | 14 | |
| Marineeritud kurgid | 93, 8 | 2, 8 | - | 1.3 | 19 | |
| Soolatud tomatid | 92, 8 | 1.7 | - | 1.8 | 19 | |
| Kuivatatud köögiviljad | ||||||
| Herned | 13, 1 | 35 | 0, 4 | 47, 5 | 322 | |
| Kartul | 12 | 6.6 | 0, 3 | 73, 7 | 307 | |
| Sibul | 14 | 16 | 2, 8 | 47, 8 | 273 | |
| Porgandid | 14 | 13 | 1, 5 | 54, 6 | 275 | |
| Punapeet | 14 | 13, 5 | - | 59, 6 | 278 | |
| Kuivatatud puuviljad | ||||||
| Uryuk | 18 | 5 | - | 67, 5 | 278 | |
| Kuivatatud aprikoosid | 20, 2 | 5.2 | - | 65, 9 | 272 | |
| Rosinad luuga | 19 | 1.8 | - | 70, 9 | 276 | |
| Rosina rosinad | 18 | 2, 3 | - | 71, 2 | 279 | |
| Kirsid | 18 | 1, 5 | - | 73 | 292 | |
| Pirn | 24 | 2, 3 | - | 62, 1 | 246 | |
| Virsikud | 18 | 3 | - | 68, 5 | 275 | |
| Ploomid | 25 | 2, 3 | - | 65, 6 | 264 | |
| Õunad | 20 | 3.2 | - | 68 | 273 | |
| Pagaritooted | ||||||
| Rukkileib | 42, 4 | 4.7 | 0, 7 | 49, 8 | 214 | |
| I klassi jahust nisuleib | 34, 3 | 7.7 | 2, 4 | 53, 4 | 254 | |
| Või küpsetamine | 26, 1 | 7.6 | 4, 5 | 60 | 297 | |
| Bagelid | 17 | 10, 4 | 1.3 | 68, 7 | 312 | |
| Kuivatamine | 12 | 11 | 1.3 | 73 | 330 | |
| Nisu kreekerid | 12 | 11, 2 | 1.4 | 72, 4 | 331 | |
| Kreemikad kreekerid | 8 | 8, 5 | 10.6 | 71, 3 | 397 | |
| Lisatasu nisujahu | 14 | 10, 3 | 0, 9 | 74, 2 | 327 | |
| Nisujahu I klassid | 14 | 10.6 | 1.3 | 73, 2 | 329 | |
| Nisujahu II klass | 14 | 11, 7 | 1.8 | 70, 8 | 328 | |
| Rukkijahu | 14 | 6.9 | 1, 1 | 76, 9 | 326 | |
| Tangud | ||||||
| Tatarituum | 14 | 12, 6 | 2.6 | 68 | 329 | |
| Tatar tehtud | 14 | 9, 5 | 1.9 | 72, 2 | 326 | |
| Manna | 14 | 11, 3 | 0, 7 | 73, 3 | 326 | |
| Kaerahelbed | 12 | 11.9 | 5.8 | 65, 4 | 345 | |
| Pärl oder | 14 | 9.3 | 1, 1 | 73, 7 | 324 | |
| Hirss | 14 | 12 | 2.9 | 69, 3 | 334 | |
| Riis | 14 | 7 | 0, 6 | 73, 7 | 323 | |
| Phenitš. "Poltava" | 14 | 12, 7 | 1, 1 | 70, 6 | 325 | |
| Kiud | 10 | 12, 2 | 5.8 | 68, 3 | 357 | |
| Oder | 14 | 10, 4 | 1.3 | 71, 7 | 322 | |
| Herakles | 12 | 13, 1 | 6.2 | 65, 7 | 355 | |
| Mais | 14 | 8.3 | 1, 2 | 75 | 325 | |
| Kaunviljad | ||||||
| Oad | 83 | 6 | 0, 1 | 8.3 | 58 | |
| Herned | 14 | 23 | 1, 6 | 57, 7 | 323 | |
| Terved herned | 14 | 23 | 1, 2 | 53, 3 | 303 | |
| Sojauba | 12 | 34, 9 | 17, 3 | 26, 5 | 395 | |
| Oad | 14 | 22, 3 | 1.7 | 54, 5 | 309 | |
| Läätsed | 14 | 24, 8 | 1, 1 | 53, 7 | 310 | |
| Piimatooted | ||||||
| Lehmapiima fetajuust | 52 | 17, 9 | 20, 1 | 0 | 260 | |
| Naturaalne jogurt 1, 5% rasva | 88 | 5 | 1, 5 | 3, 5 | 51 | |
| Keefir madala rasvasisaldusega | 91, 4 | 3 | 0, 1 | 3.8 | 30 | |
| Rasv keefir | 88, 3 | 2, 8 | 3.2 | 4.1 | 59 | |
| Piim | 88, 5 | 2, 8 | 3.2 | 4.7 | 58 | |
| Acidofiilne piim | 81, 7 | 2, 8 | 3.2 | 10.8 | 83 | |
| Terve piimapulber | 4 | 25, 6 | 25 | 39, 4 | 475 | |
| Kondenspiim | 74, 1 | 7 | 7.9 | 9, 5 | 135 | |
| Kondenspiim suhkruga | 26, 5 | 7.2 | 8, 5 | 56 | 315 | |
| Jogurt | 88, 4 | 2, 8 | 3.2 | 4.1 | 58 | |
| Rjaženka | 85, 3 | 3 | 6 | 4.1 | 85 | |
| Koor 10% | 82, 2 | 3 | 10 | 4 | 118 | |
| Kreem 20% | 72.9 | 2, 8 | 20 | 3.6 | 205 | |
| Hapukoor 10% | 82, 7 | 3 | 10 | 2.9 | 116 | |
| Hapukoor 20% | 72.7 | 2, 8 | 20 | 3.2 | 206 | |
| Spetsiaalne kohupiim ja kohupiim | 41 | 7.1 | 23 | 27, 5 | 340 | |
| Vene juust | 40 | 23, 4 | 30 | 0 | 371 | |
| Hollandi juust | 38, 8 | 26, 8 | 27, 3 | 0 | 361 | |
| Šveitsi juust | 36, 4 | 24, 9 | 31, 8 | 0 | 396 | |
| Poshekhonsky juust | 41 | 26 | 26, 5 | 0 | 334 | |
| Sulatatud juust | 55 | 24 | 13, 5 | 0 | 226 | |
| Rasv kodujuust | 64, 7 | 14 | 18 | 1.3 | 226 | |
| Bold kohupiim | 71 | 16, 7 | 9 | 1.3 | 156 | |
| Madala rasvasisaldusega kodujuust | 77, 7 | 18 | 0, 6 | 1, 5 | 86 | |
| Lihatooted | ||||||
| Lambaliha | 67, 6 | 16, 3 | 15, 3 | 0 | 203 | |
| Veiseliha | 67, 7 | 18, 9 | 12, 4 | 0 | 187 | |
| Hobuse liha | 72, 5 | 20, 2 | 7 | 0 | 143 | |
| Jänes | 65, 3 | 20, 7 | 12.9 | 0 | 199 | |
| Lahja sealiha | 54, 8 | 16, 4 | 27, 8 | 0 | 316 | |
| Paks sealiha | 38, 7 | 11, 4 | 49, 3 | 0 | 489 | |
| Vasikaliha | 78 | 19, 7 | 1, 2 | 0 | 90 | |
| Lambaliha rups | ||||||
| Maks | 71, 2 | 18, 7 | 2.9 | 0 | 101 | |
| Neerud | 79, 7 | 13, 6 | 2, 5 | 0 | 77 | |
| Süda | 78, 5 | 13, 5 | 2, 5 | 0 | 82 | |
| Veise rups | ||||||
| Udder | 72, 6 | 12.3 | 13, 7 | 0 | 173 | |
| Ajud | 78, 9 | 9, 5 | 9, 5 | 0 | 124 | |
| Maks | 72.9 | 17, 4 | 3, 1 | 0 | 98 | |
| Neerud | 82, 7 | 12, 5 | 1.8 | 0 | 66 | |
| Süda | 79 | 15 | 3 | 0 | 87 | |
| Keel | 71, 2 | 13, 6 | 12, 1 | 0 | 163 | |
| Sealiha rups | ||||||
| Maks | 71, 4 | 18, 8 | 3.6 | 0 | 108 | |
| Neerud | 80, 1 | 13 | 3, 1 | 0 | 80 | |
| Süda | 78 | 15, 1 | 3.2 | 0 | 89 | |
| Keel | 66, 1 | 14, 2 | 16, 8 | 0 | 208 | |
| Kodulinnud | ||||||
| Kanad | 71, 3 | 18, 7 | 7.8 | 0, 4 | 156 | |
| Haned | 49, 7 | 16, 1 | 33, 3 | 0 | 364 | |
| Türgi | 64, 5 | 21, 6 | 12 | 0, 8 | 197 | |
| Kanad | 68, 9 | 20, 8 | 8.8 | 0, 6 | 165 | |
| Pardid | 51, 5 | 16, 5 | 61, 2 | 0 | 346 | |
| Vorstid | ||||||
| Keedetud vorstid | ||||||
| Diabeetiline | 62, 4 | 12, 1 | 22, 8 | 0 | 254 | |
| Dieettoit | 71, 6 | 12, 1 | 13, 5 | 0 | 170 | |
| Doktor | 60, 8 | 13, 7 | 22, 8 | 0 | 260 | |
| Amatöör | 57 | 12, 2 | 28 | 0 | 301 | |
| Piim | 62, 8 | 11, 7 | 22, 8 | 0 | 252 | |
| Eraldi | 64, 8 | 10.1 | 20, 1 | 1.8 | 228 | |
| Vasikaliha | 55 | 12, 5 | 29, 6 | 0 | 316 | |
| Vorstid | ||||||
| Sealiha | 53, 7 | 10.1 | 31, 6 | 1.9 | 332 | |
| Vorstid | ||||||
| Meierei | 60 | 12.3 | 25, 3 | 0 | 277 | |
| Venelased | 66, 2 | 12 | 19, 1 | 0 | 220 | |
| Sealiha | 54, 8 | 11.8 | 30, 8 | 0 | 324 | |
| Suitsuvorstid | ||||||
| Amatöör | 39, 1 | 17, 3 | 39 | 0 | 420 | |
| Cervelat | 39, 6 | 28, 2 | 27, 5 | 0 | 360 | |
| Suitsuvorstid | ||||||
| Krakow | 34, 6 | 16, 2 | 44, 6 | 0 | 466 | |
| Minsk | 52 | 23 | 17, 4 | 2.7 | 259 | |
| Poltava | 39, 8 | 16, 4 | 39 | 0 | 417 | |
| Ukrainlane | 44, 4 | 16, 5 | 34, 4 | 0 | 376 | |
| Toorvorstid | ||||||
| Amatöör | 25, 2 | 20, 9 | 47, 8 | 0 | 514 | |
| Moskva | 27, 6 | 24, 8 | 41, 5 | 0 | 473 | |
| Valmis sealiha | ||||||
| Suitsutatud rinnatükk | 21 | 7.6 | 66, 8 | 0 | 632 | |
| Suitsutatud nimme | 37, 3 | 10, 5 | 47, 2 | 0 | 467 | |
| Sink | 53, 5 | 22, 6 | 20, 9 | 0 | 279 | |
| Lihakonservid | ||||||
| Hautatud veiseliha | 63 | 16, 8 | 18, 3 | 0 | 232 | |
| Turisti hommikusöök (loomaliha) | 66, 9 | 20, 5 | 10, 4 | 0 | 176 | |
| Turisti hommikusöök (sealiha) | 65, 6 | 16, 9 | 15.4 | 0 | 206 | |
| Hakkliha | 63, 2 | 15, 2 | 15, 7 | 2, 8 | 213 | |
| Hautatud sealiha | 51, 1 | 14, 9 | 32, 2 | 0 | 349 | |
| Muna ja munatooted | ||||||
| Kana muna | 74 | 12, 7 | 11, 5 | 0, 7 | 157 | |
| Munapulber | 6.8 | 45 | 37, 3 | 7.1 | 542 | |
| Kuiv valk | 12, 1 | 73, 3 | 1.8 | 7 | 336 | |
| Kuiv munakollane | 5, 4 | 34, 2 | 52, 2 | 4.4 | 623 | |
| Vutimuna | 73, 3 | 11.9 | 13, 1 | 0, 6 | 168 | |
| Külmutatud ja värske kala | ||||||
| Roosa lõhe | 70, 5 | 21 | 7 | 0 | 147 | |
| Lest | 79, 5 | 16, 1 | 2.6 | 0 | 88 | |
| Ristiusku | 78, 9 | 17, 7 | 1.8 | 0 | 87 | |
| Karpkala | 79, 1 | 16 | 3.6 | 0 | 96 | |
| Chum | 71, 3 | 22 | 5, 6 | 0 | 138 | |
| Lõhn | 79, 8 | 15, 5 | 3.2 | 0 | 91 | |
| Jäine | 81, 8 | 15, 5 | 1.4 | 0 | 75 | |
| Bream | 77, 7 | 17, 1 | 4.1 | 0 | 105 | |
| Lõhe | 62, 9 | 20, 8 | 15, 1 | 0 | 219 | |
| Macrourus | 85 | 13, 2 | 0, 8 | 0 | 60 | |
| Lepatriinu | 75 | 14, 7 | 11.9 | 0 | 166 | |
| Pollock | 80, 1 | 15, 9 | 0, 7 | 0 | 70 | |
| Kaplin | 75 | 13, 4 | 11, 5 | 0 | 157 | |
| Navaga | 81, 1 | 16, 1 | 1 | 0 | 73 | |
| Burbot | 79, 3 | 18, 8 | 0, 6 | 0 | 81 | |
| Marmorist märge | 73, 4 | 14, 8 | 10.7 | 0 | 156 | |
| Meriahven | 75, 4 | 17, 6 | 5.2 | 0 | 117 | |
| Jõe ahven | 79, 2 | 18, 5 | 0, 9 | 0 | 82 | |
| Tuur | 71, 4 | 16, 4 | 10.9 | 0 | 164 | |
| Hiidlakk | 76, 9 | 18, 9 | 3 | 0 | 103 | |
| Põhjaputassuu | 81, 3 | 16, 1 | 0, 9 | 0 | 72 | |
| Sabre kala | 75, 2 | 20, 3 | 3.2 | 0 | 110 | |
| Kaspia kalur | 77 | 19, 2 | 2, 4 | 0 | 98 | |
| Harilik karpkala | 75, 3 | 18, 4 | 5.3 | 0 | 121 | |
| Suur saury | 59, 8 | 18, 6 | 20, 8 | 0 | 262 | |
| Saira pinnapealne | 71, 3 | 20, 4 | 0, 8 | 0 | 143 | |
| Salaka | 75, 4 | 17, 3 | 5, 6 | 0 | 121 | |
| Heeringas | 62, 7 | 17, 7 | 19, 5 | 0 | 242 | |
| Siig | 72, 3 | 19 | 7.5 | 0 | 144 | |
| Makrell | 71, 8 | 18 | 9 | 0 | 153 | |
| Säga | 75 | 16, 8 | 8, 5 | 0 | 144 | |
| Hobune makrell | 74, 9 | 18, 5 | 5 | 0 | 119 | |
| Sterlet | 74, 9 | 17 | 6.1 | 0 | 320 | |
| Sudak | 78, 9 | 19 | 0, 8 | 0 | 83 | |
| Tursk | 80, 7 | 17, 5 | 0, 6 | 0 | 75 | |
| Söekala | 71, 5 | 13, 2 | 11, 6 | 0 | 158 | |
| Mereangerjas | 77, 5 | 19, 1 | 1.9 | 0 | 94 | |
| Angerjas | 53, 5 | 14, 5 | 30, 5 | 0 | 333 | |
| Hake | 79, 9 | 16, 6 | 2.2 | 0 | 86 | |
| Haug | 70, 4 | 18, 8 | 0, 7 | 0 | 82 | |
| Ide | 80, 1 | 18, 2 | 0, 3 | 0 | 117 | |
| Mereannid | ||||||
| Kalmaar | 80, 3 | 18 | 0, 3 | 0 | 75 | |
| Krabi | 81, 5 | 16 | 0, 5 | 0 | 69 | |
| Krevetid | 77, 5 | 18 | 0, 8 | 0 | 83 | |
| Merikapsas | 88 | 0, 9 | 0, 2 | 3 | 5 | |
| Pasta "ookean" | 72, 2 | 18, 9 | 6.8 | 0 | 137 | |
| Trepang | 89, 4 | 7.3 | 0, 6 | 0 | 35 | |
| Kaaviar | ||||||
| Keta graanulid | 46, 9 | 31, 6 | 13, 8 | 0 | 251 | |
| Bream jaotus | 58 | 24, 7 | 4.8 | 0 | 142 | |
| Pollaki jaotus | 63, 2 | 28, 4 | 1.9 | 0 | 131 | |
| Granuleeritud tuur | 58 | 28, 9 | 9.7 | 0 | 203 | |
| Tuuride jaotus | 39, 5 | 36 | 10, 2 | 0 | 123 | |
| Suitsutatud kala | ||||||
| Latikas on keskmine | 59, 9 | 32, 8 | 4, 5 | 0 | 172 | |
| Salaka (suitsetaja) | 65, 1 | 25, 4 | 5, 6 | 0 | 152 | |
| Peata roogitud tursk | 69, 4 | 26 | 1, 2 | 0 | 115 | |
| Roogitud angerjas | 43, 5 | 15, 7 | 35, 9 | 0 | 386 | |
| Konserveeritud kala õlis | ||||||
| Sardiinid atlantilised. (viilud) | 59 | 17, 9 | 19, 7 | 0 | 249 | |
| Saira | 56 | 18, 3 | 23, 3 | 0 | 283 | |
| Makrell | 62, 4 | 19, 5 | 15, 8 | 0 | 220 | |
| Suitsutatud tursk | 52, 9 | 20, 7 | 22.9 | 0 | 290 | |
| Kilud | 46, 4 | 17, 4 | 32, 4 | 0, 4 | 364 | |
| Konserveeritud kala tomatis | ||||||
| Gobies | 70, 8 | 12.8 | 8.1 | 5.2 | 145 | |
| Lest | 71, 6 | 13, 7 | 6.3 | 4.8 | 132 | |
| Chum | 65, 3 | 19, 7 | 8.2 | 4.1 | 168 | |
| Bream | 71, 1 | 15, 3 | 7.4 | 2.6 | 139 | |
| Hobune makrell | 66, 7 | 14, 8 | 8.3 | 7.3 | 161 | |
| Sudak | 74, 2 | 14 | 5.3 | 3, 7 | 119 | |
| Haug | 74, 7 | 14, 2 | 4 | 3.6 | 108 | |
| Looduslikud kalakonservid | ||||||
| Roosa lõhe | 70, 6 | 20, 9 | 5.8 | 0 | 138 | |
| Chum | 70, 4 | 21, 5 | 4.8 | 0 | 131 | |
| Kaug-Ida krevetid | 64, 8 | 28, 7 | 1, 2 | 0 | 134 | |
| Tursamaks | 26, 4 | 4.2 | 65, 7 | 0 | 613 | |
| Tuunikala | 74 | 22, 7 | 0, 7 | 0 | 96 | |
| Rasvad | ||||||
| Rasva lambaliha või veiseliha sulanud | 0, 3 | 0 | 99, 7 | 0 | 897 | |
| Sealiha peekon (ilma nahata) | 5.7 | 1.4 | 92, 8 | 0 | 816 | |
| Piima margariin | 15, 9 | 0, 3 | 82, 3 | 1 | 746 | |
| Võileivamargariin | 15, 8 | 0, 5 | 82 | 1, 2 | 744 | |
| Majonees | 25 | 3, 1 | 67 | 2.6 | 627 | |
| Taimeõli | 0, 1 | 0 | 99, 9 | 0 | 899 | |
| Või | 15, 8 | 0, 6 | 82, 5 | 0, 9 | 748 | |
| Ghee | 1 | 0, 3 | 98 | 0, 6 | 887 | |
| Maiustused | ||||||
| Kallis | 17, 2 | 0, 8 | 0 | 80, 3 | 308 | |
| Puuviljaželee oad | 7 | 3, 7 | 10, 2 | 73, 1 | 384 | |
| Vahukommid | 20 | 0, 8 | 0 | 78, 3 | 299 | |
| Iiris | 6.5 | 3.3 | 7.5 | 81, 8 | 387 | |
| Marmelaad | 21 | 0 | 0, 1 | 77, 7 | 296 | |
| Karamell (keskmine) | 4.4 | 0 | 0, 1 | 77, 7 | 296 | |
| Šokolaadiglasuuriga maiustused | 7.9 | 2.9 | 10.7 | 76, 6 | 396 | |
| Pastille | 18 | 0, 5 | 0 | 80, 4 | 305 | |
| Suhkur | 0, 2 | 0, 3 | 0 | 99, 5 | 374 | |
| Halva tahini | 3.9 | 12, 7 | 29, 9 | 50, 6 | 510 | |
| Halva päevalill | 2.9 | 11, 6 | 29, 7 | 54 | 516 | |
| Tume šokolaad | 0, 8 | 5, 4 | 35, 3 | 52, 6 | 540 | |
| Piimašokolaad | 0, 9 | 6.9 | 35, 7 | 52, 4 | 547 | |
| Jahukondiitritooted | ||||||
| Puuvilja vahvlid | 12 | 3.2 | 2, 8 | 80, 1 | 342 | |
| Rasvaga täidetud vahvlid | 1 | 3.4 | 30, 2 | 64, 7 | 530 | |
| Kooremahlad | 9 | 5, 4 | 38, 6 | 46, 4 | 544 | |
| Lehtmahl õunaga | 13 | 5.7 | 25, 6 | 52, 7 | 454 | |
| Käsnkook puuviljatäidisega | 21 | 4.7 | 9.3 | 84, 4 | 344 | |
| Piparkoogiküpsised | 14, 5 | 4.8 | 2, 8 | 77, 7 | 336 | |
| Käsnkook puuviljatäidisega | 25 | 4.7 | 20 | 49, 8 | 386 | |
| Mandlikook | 9.3 | 6.6 | 35, 8 | 46, 8 | 524 | |
| Mahlad | ||||||
| Aprikoos | 84 | 0, 5 | 0 | 14 | 56 | |
| Oranž | 84, 5 | 0, 7 | 0 | 13, 3 | 55 | |
| Viinamarja | 80, 3 | 0, 5 | 0 | 12, 6 | 52 | |
| Kirss | 85 | 0, 7 | 0 | 12, 2 | 53 | |
| Tangeriin | 87, 8 | 0, 8 | 0 | 9.6 | 41 | |
| Apple | 87 | 0, 5 | 0 | 11, 7 | 47 | |
| Punapeet | 83, 4 | 1 | 0 | 14, 6 | 59 | |
| Tomat | 94, 3 | 1 | 0 | 3.3 | 18 | |
| Joogid | ||||||
| Kvass | 93, 4 | 0, 2 | 0 | 5 | 25 | |
| Limonaad | 92 | 0 | 0 | 7.5 | 31 | |
| Õlu | 92 | 0, 6 | 0 | 4.8 | 37 | |
| Punane lauavein | 89, 2 | 0, 2 | 0 | 0, 2 | 71 | |
