Aby kompetentnie zorganizować codzienną dietę, musisz znać skład produktów. Liczba kalorii, białek, węglowodanów, tłuszczów . Właściwa dieta jest bardzo ważna, szczególnie w okresie przyrostu masy i w okresie suszenia.
| Produkt | 100 gr. produkt zawiera | |||||
|---|---|---|---|---|---|---|
| Woda g | Białka, g | Tłuszcze | Kąty, g | Wartość energetyczna, kilokalorie | ||
| Warzywa | ||||||
| Bakłażan | 91 | 0, 6 | 0, 1 | 5.5 | 24 | |
| Rutabaga | 87, 5 | 1, 2 | 0, 1 | 8.1 | 37 | |
| Zielony groszek | 80 | 5 | 0.2 | 13, 3 | 72 | |
| Cukinia | 93 | 0, 6 | 0, 3 | 5.7 | 27 | |
| Biała kapusta | 90 | 1.8 | - | 5, 4 | 28 | |
| Czerwona kapusta | 90 | 1.8 | - | 6.1 | 31 | |
| Kalafior | 90, 9 | 2, 5 | - | 4.9 | 29 | |
| Ziemniak | 76 | 2) | 0, 1 | 19, 7 | 83 | |
| Zielona cebula (piórko) | 92, 5 | 1.3 | - | 4.3 | 22 | |
| Por | 87 | 3) | - | 7.3 | 40 | |
| Cebula | 86 | 1.7 | - | 9.5 | 43 | |
| Czerwona marchewka | 88, 5 | 1.3 | 0, 1 | 7 | 33 | |
| Mielone ogórki | 95 | 0, 8 | - | 3) | 15 | |
| Ogórki Szklarniowe | 96, 5 | 0, 7 | - | 1.8 | 10 | |
| Słodka zielona papryka | 92 | 1.3 | - | 4.7 | 23 | |
| Słodka czerwona papryka | 91 | 1.3 | - | 5.7 | 27 | |
| Natka pietruszki | 85 | 3, 7 | - | 8.1 | 45 | |
| Pietruszka (korzeń) | 85 | 1, 5 | - | 11 | 47 | |
| Rabarbar (szypułka) | 94, 5 | 0, 7 | - | 2.9 | 16 | |
| Rzodkiewka | 93 | 1, 2 | - | 4.1 | 20 | |
| Rzodkiewka | 88, 6 | 1.9 | - | 7 | 34 | |
| Rzepa | 90, 5 | 1, 5 | - | 5.9 | 28 | |
| Sałatka | 95 | 1, 5 | - | 2.2 | 14 | |
| Burak ćwikłowy | 86, 5 | 1.7 | - | 10, 8 | 48 | |
| Pomidory (mielone) | 93, 5 | 0, 6 | - | 4.2 | 19 | |
| Pomidory (szklarnia) | 94, 6 | 0, 6 | - | 2.9 | 14 | |
| Fasolka Szparagowa (Pod) | 90 | 4 | - | 4.3 | 32 | |
| Chrzan | 77 | 2, 5 | - | 16.3 | 71 | |
| Ramson | 89 | 2, 4 | - | 6.5 | 34 | |
| Czosnek | 70 | 6.5 | - | 21, 2 | 106 | |
| Szpinak | 91, 2 | 2.9 | - | 2, 3 | 21 | |
| Szczaw | 90 | 1, 5 | - | 5.3 | 28 | |
| Orzechy, nasiona | ||||||
| Orzechy laskowe | 4.8 | 16.1 | 66, 9 | 9, 9 | 704 | |
| Migdały | 4 | 18, 6 | 57, 7 | 13, 6 | 645 | |
| Orzech | 5 | 13, 8 | 61, 3 | 10, 2 | 648 | |
| Orzeszki ziemne | 10 | 26, 3 | 45, 2 | 9.7 | 548 | |
| Nasiona słonecznika | 8 | 20, 7 | 52, 9 | 5 | 578 | |
| Owoce, Cytrusy i Jagody | ||||||
| Morele | 86 | 0, 9 | - | 10.5 | 46 | |
| Pigwa | 87, 5 | 0, 6 | - | 8, 9 | 38 | |
| Śliwka Wiśniowa | 89 | 0.2 | - | 7.4 | 34 | |
| Ananas | 86 | 0, 4 | - | 11, 8 | 48 | |
| Banany | 74 | 1, 5 | - | 22, 4 | 91 | |
| Wiśnie | 85, 5 | 0, 8 | - | 11.3 | 49 | |
| Owoc granatu | 85 | 0, 9 | - | 11, 8 | 52 | |
| Gruszka | 87, 5 | 0, 4 | - | 10, 7 | 42 | |
| Ryc | 83 | 0, 7 | - | 13, 9 | 56 | |
| Dereń | 85 | 1 | - | 9.7 | 45 | |
| Brzoskwinie | 86, 5 | 0, 9 | - | 10, 4 | 44 | |
| Ogród jarzębiny | 81 | 1.4 | - | 12.5 | 58 | |
| Aronia | 80, 5 | 1, 5 | - | 12 | 54 | |
| Śliwka ogrodowa | 87 | 0, 8 | - | 9, 9 | 43 | |
| Daty | 20 | 2, 5 | - | 72, 1 | 281 | |
| Persimmon | 81, 5 | 0, 5 | - | 15.9 | 62 | |
| Czereśnia | 85 | 1, 1 | - | 12.3 | 52 | |
| Morwa | 82, 7 | 0, 7 | - | 12, 7 | 53 | |
| Jabłka | 86, 5 | 0, 4 | - | 11.3 | 46 | |
| Pomarańczowy | 87, 5 | 0, 9 | - | 8.4 | 38 | |
| Grejpfrut | 89 | 0, 9 | - | 7.3 | 35 | |
| Cytryna | 87, 7 | 0, 9 | - | 3.6 | 31 | |
| Mandarynkowa pomarańcza | 88, 5 | 0, 8 | - | 8.6 | 38 | |
| Borówka brusznica | 87 | 0, 7 | - | 8.6 | 40 | |
| Winogrono | 80, 2 | 0, 4 | - | 17.5 | 69 | |
| Jagody | 88, 2 | 1 | - | 7, 7 | 37 | |
| Jeżyna | 88 | 2) | - | 5.3 | 33 | |
| Poziomka | 84, 5 | 1.8 | - | 8.1 | 41 | |
| Żurawina | 89, 5 | 0, 5 | - | 4.8 | 28 | |
| Agrest | 85 | 0, 7 | - | 9, 9 | 44 | |
| Maliny | 87 | 0, 8 | - | 9 | 41 | |
| Moroszka | 83, 3 | 0, 8 | - | 6, 8 | 31 | |
| Rokitnik zwyczajny | 75 | 0, 9 | - | 5.5 | 30 | |
| Biała porzeczka | 86 | 0, 3 | - | 8, 7 | 39 | |
| Czerwona porzeczka | 85, 4 | 0, 6 | - | 8 | 38 | |
| Czarna porzeczka | 85 | 1 | - | 8 | 40 | |
| Jagody | 86, 5 | 1, 1 | - | 8.6 | 40 | |
| Dzika róża | 66 | 1, 6 | - | 24 | 101 | |
| Suszone owoce dzikiej róży | 14 | 4 | - | 60 | 253 | |
| Tykwy | ||||||
| Arbuz | 89, 5 | 0, 7 | - | 9.2 | 38 | |
| Melon | 88, 5 | 0, 6 | - | 9, 6 | 39 | |
| Dynia | 90, 3 | 1 | - | 6.5 | 29 | |
| Grzyby | ||||||
| Biały świeży | 89, 9 | 3.2 | 0, 7 | 1, 6 | 25 | |
| Suszone na biało | 13 | 27, 6 | 6, 8 | 10 | 209 | |
| Świeży Borowik | 91, 6 | 2, 3 | 0, 9 | 3, 7 | 31 | |
| Świeży Borowik | 91, 1 | 3.3 | 0, 5 | 3.4 | 31 | |
| Świeże surowce | 83 | 1.7 | 0, 3 | 1.4 | 17 | |
| Kwaśne, solone, suszone warzywa i owoce | ||||||
| Kapusta Kiszona | 90, 9 | 0, 8 | - | 1.8 | 14 | |
| Marynowane Ogórki | 93, 8 | 2, 8 | - | 1.3 | 19 | |
| Solone Pomidory | 92, 8 | 1.7 | - | 1.8 | 19 | |
| Suszone warzywa | ||||||
| Groszek | 13.1 | 35 | 0, 4 | 47, 5 | 322 | |
| Ziemniak | 12 | 6.6 | 0, 3 | 73, 7 | 307 | |
| Cebula | 14 | 16 | 2, 8 | 47, 8 | 273 | |
| Marchewki | 14 | 13 | 1, 5 | 54, 6 | 275 | |
| Burak ćwikłowy | 14 | 13.5 | - | 59, 6 | 278 | |
| Suszone owoce | ||||||
| Uryuk | 18 | 5 | - | 67, 5 | 278 | |
| Suszone morele | 20, 2 | 5.2 | - | 65, 9 | 272 | |
| Rodzynki z kością | 19 | 1.8 | - | 70, 9 | 276 | |
| Rodzynki rodzynkowe | 18 | 2, 3 | - | 71, 2 | 279 | |
| Wiśnie | 18 | 1, 5 | - | 73 | 292 | |
| Gruszka | 24 | 2, 3 | - | 62, 1 | 246 | |
| Brzoskwinie | 18 | 3) | - | 68, 5 | 275 | |
| Śliwki | 25 | 2, 3 | - | 65, 6 | 264 | |
| Jabłka | 20 | 3.2 | - | 68 | 273 | |
| Wyroby piekarnicze | ||||||
| Chleb żytni | 42, 4 | 4.7 | 0, 7 | 49, 8 | 214 | |
| Chleb pszenny z mąki klasy I. | 34, 3 | 7, 7 | 2, 4 | 53, 4 | 254 | |
| Pieczenie masła | 26.1 | 7.6 | 4, 5 | 60 | 297 | |
| Bajgle | 17 | 10, 4 | 1.3 | 68, 7 | 312 | |
| Suszenie | 12 | 11 | 1.3 | 73 | 330 | |
| Krakersy pszenne | 12 | 11.2 | 1.4 | 72, 4 | 331 | |
| Kremowe krakersy | 8 | 8.5 | 10, 6 | 71, 3 | 397 | |
| Mąka pszenna premium | 14 | 10.3 | 0, 9 | 74, 2 | 327 | |
| Mąka pszenna Oceniam | 14 | 10, 6 | 1.3 | 73, 2 | 329 | |
| Mąka pszenna Klasa II | 14 | 11, 7 | 1.8 | 70, 8 | 328 | |
| Mąka żytnia | 14 | 6.9 | 1, 1 | 76, 9 | 326 | |
| Kasze | ||||||
| Jądro gryki | 14 | 12, 6 | 2.6 | 68 | 329 | |
| Gryka zrobiona | 14 | 9.5 | 1.9 | 72, 2 | 326 | |
| Manna | 14 | 11.3 | 0, 7 | 73, 3 | 326 | |
| Płatki owsiane | 12 | 11, 9 | 5.8 | 65, 4 | 345 | |
| Jęczmień Perłowy | 14 | 9.3 | 1, 1 | 73, 7 | 324 | |
| Proso | 14 | 12 | 2.9 | 69, 3 | 334 | |
| Ryż | 14 | 7 | 0, 6 | 73, 7 | 323 | |
| Pshenich. „Połtawa” | 14 | 12, 7 | 1, 1 | 70, 6 | 325 | |
| Włókno | 10 | 12, 2 | 5.8 | 68, 3 | 357 | |
| Jęczmień | 14 | 10, 4 | 1.3 | 71, 7 | 322 | |
| Hercules | 12 | 13.1 | 6.2 | 65, 7 | 355 | |
| Kukurydza | 14 | 8.3 | 1, 2 | 75 | 325 | |
| Rośliny strączkowe | ||||||
| Fasola | 83 | 6 | 0, 1 | 8.3 | 58 | |
| Groszek | 14 | 23 | 1, 6 | 57, 7 | 323 | |
| Cały groszek | 14 | 23 | 1, 2 | 53, 3 | 303 | |
| Soja | 12 | 34, 9 | 17, 3 | 26, 5 | 395 | |
| Fasola | 14 | 22, 3 | 1.7 | 54, 5 | 309 | |
| Soczewica | 14 | 24, 8 | 1, 1 | 53, 7 | 310 | |
| Produkty mleczne | ||||||
| Ser feta z mleka krowiego | 52 | 17, 9 | 20, 1 | 0 | 260 | |
| Jogurt naturalny 1, 5% tłuszczu | 88 | 5 | 1, 5 | 3, 5 | 51 | |
| Kefir o niskiej zawartości tłuszczu | 91, 4 | 3) | 0, 1 | 3.8 | 30 | |
| Tłuszcz Kefir | 88, 3 | 2, 8 | 3.2 | 4.1 | 59 | |
| Mleko | 88, 5 | 2, 8 | 3.2 | 4.7 | 58 | |
| Mleko Acidofilne | 81, 7 | 2, 8 | 3.2 | 10, 8 | 83 | |
| Pełne mleko w proszku | 4 | 25, 6 | 25 | 39, 4 | 475 | |
| Mleko skondensowane | 74, 1 | 7 | 7, 9 | 9.5 | 135 | |
| Mleko skondensowane z cukrem | 26, 5 | 7.2 | 8.5 | 56 | 315 | |
| Jogurt | 88, 4 | 2, 8 | 3.2 | 4.1 | 58 | |
| Ryazenka | 85, 3 | 3) | 6 | 4.1 | 85 | |
| Krem 10% | 82, 2 | 3) | 10 | 4 | 118 | |
| Krem 20% | 72, 9 | 2, 8 | 20 | 3.6 | 205 | |
| Śmietana 10% | 82, 7 | 3) | 10 | 2.9 | 116 | |
| Śmietana 20% | 72, 7 | 2, 8 | 20 | 3.2 | 206 | |
| Specjalne twarogi i twarogi | 41 | 7.1 | 23 | 27, 5 | 340 | |
| Rosyjski ser | 40 | 23, 4 | 30 | 0 | 371 | |
| Ser holenderski | 38, 8 | 26, 8 | 27, 3 | 0 | 361 | |
| Ser szwajcarski | 36, 4 | 24, 9 | 31, 8 | 0 | 396 | |
| Ser Poshekhonsky | 41 | 26 | 26, 5 | 0 | 334 | |
| Ser topiony | 55 | 24 | 13.5 | 0 | 226 | |
| Tłuszczowy twarożek | 64, 7 | 14 | 18 | 1.3 | 226 | |
| Odważny twaróg | 71 | 16.7 | 9 | 1.3 | 156 | |
| Twaróg beztłuszczowy | 77, 7 | 18 | 0, 6 | 1, 5 | 86 | |
| Produkty mięsne | ||||||
| Jagnięcina | 67, 6 | 16.3 | 15.3 | 0 | 203 | |
| Wołowina | 67, 7 | 18, 9 | 12, 4 | 0 | 187 | |
| Mięso końskie | 72, 5 | 20, 2 | 7 | 0 | 143 | |
| Królik | 65, 3 | 20, 7 | 12, 9 | 0 | 199 | |
| Chuda wieprzowina | 54, 8 | 16, 4 | 27, 8 | 0 | 316 | |
| Tłuszczowa Wieprzowina | 38, 7 | 11, 4 | 49, 3 | 0 | 489 | |
| Cielęcina | 78 | 19, 7 | 1, 2 | 0 | 90 | |
| Podroby jagnięce | ||||||
| Wątroba | 71, 2 | 18, 7 | 2.9 | 0 | 101 | |
| Nerka | 79, 7 | 13, 6 | 2, 5 | 0 | 77 | |
| Serce | 78, 5 | 13.5 | 2, 5 | 0 | 82 | |
| Podroby Wołowe | ||||||
| Udder | 72, 6 | 12.3 | 13, 7 | 0 | 173 | |
| Mózgi | 78, 9 | 9.5 | 9.5 | 0 | 124 | |
| Wątroba | 72, 9 | 17.4 | 3, 1 | 0 | 98 | |
| Nerka | 82, 7 | 12.5 | 1.8 | 0 | 66 | |
| Serce | 79 | 15 | 3) | 0 | 87 | |
| Język | 71, 2 | 13, 6 | 12.1 | 0 | 163 | |
| Podroby wieprzowe | ||||||
| Wątroba | 71, 4 | 18, 8 | 3.6 | 0 | 108 | |
| Nerka | 80, 1 | 13 | 3, 1 | 0 | 80 | |
| Serce | 78 | 15.1 | 3.2 | 0 | 89 | |
| Język | 66, 1 | 14.2 | 16, 8 | 0 | 208 | |
| Drób | ||||||
| Kurczaki | 71, 3 | 18, 7 | 7.8 | 0, 4 | 156 | |
| Gęsi | 49, 7 | 16.1 | 33, 3 | 0 | 364 | |
| Turcja | 64, 5 | 21, 6 | 12 | 0, 8 | 197 | |
| Kurczaki | 68, 9 | 20, 8 | 8.8 | 0, 6 | 165 | |
| Kaczki | 51, 5 | 16.5 | 61, 2 | 0 | 346 | |
| Kiełbaski | ||||||
| Gotowane kiełbaski | ||||||
| Cukrzyca | 62, 4 | 12.1 | 22, 8 | 0 | 254 | |
| Dietetyczna | 71, 6 | 12.1 | 13.5 | 0 | 170 | |
| Doktoranckie | 60, 8 | 13, 7 | 22, 8 | 0 | 260 | |
| Amatorski | 57 | 12, 2 | 28 | 0 | 301 | |
| Mleko | 62, 8 | 11, 7 | 22, 8 | 0 | 252 | |
| Oddzielne | 64, 8 | 10.1 | 20, 1 | 1.8 | 228 | |
| Cielęcina | 55 | 12.5 | 29, 6 | 0 | 316 | |
| Kiełbaski | ||||||
| Wieprzowina | 53, 7 | 10.1 | 31, 6 | 1.9 | 332 | |
| Kiełbaski | ||||||
| Nabiał | 60 | 12.3 | 25, 3 | 0 | 277 | |
| Rosjanie | 66, 2 | 12 | 19, 1 | 0 | 220 | |
| Wieprzowina | 54, 8 | 11, 8 | 30, 8 | 0 | 324 | |
| Wędzone Kiełbasy | ||||||
| Amatorski | 39, 1 | 17, 3 | 39 | 0 | 420 | |
| Cervelat | 39, 6 | 28, 2 | 27, 5 | 0 | 360 | |
| Wędzone Kiełbasy | ||||||
| Kraków | 34, 6 | 16, 2 | 44, 6 | 0 | 466 | |
| Mińsk | 52 | 23 | 17.4 | 2.7 | 259 | |
| Połtawa | 39, 8 | 16, 4 | 39 | 0 | 417 | |
| Ukraiński | 44, 4 | 16.5 | 34, 4 | 0 | 376 | |
| Surowe Kiełbasy | ||||||
| Amatorski | 25, 2 | 20, 9 | 47, 8 | 0 | 514 | |
| Moskwa | 27, 6 | 24, 8 | 41, 5 | 0 | 473 | |
| Gotowa wieprzowina | ||||||
| Wędzony mostek | 21 | 7.6 | 66, 8 | 0 | 632 | |
| Polędwica Wędzona | 37, 3 | 10.5 | 47, 2 | 0 | 467 | |
| Szynka | 53, 5 | 22, 6 | 20, 9 | 0 | 279 | |
| Konserwy Mięsne | ||||||
| Duszona Wołowina | 63 | 16, 8 | 18, 3 | 0 | 232 | |
| Śniadanie turystyczne (wołowina) | 66, 9 | 20, 5 | 10, 4 | 0 | 176 | |
| Śniadanie turystyczne (wieprzowina) | 65, 6 | 16, 9 | 15.4 | 0 | 206 | |
| Mięso Mielone | 63, 2 | 15, 2 | 15.7 | 2, 8 | 213 | |
| Duszona wieprzowina | 51, 1 | 14, 9 | 32, 2 | 0 | 349 | |
| Jajko i produkty jajeczne | ||||||
| Jajko Z Kurczaka | 74 | 12, 7 | 11.5 | 0, 7 | 157 | |
| Jajko w proszku | 6, 8 | 45 | 37, 3 | 7.1 | 542 | |
| Suche białko | 12.1 | 73, 3 | 1.8 | 7 | 336 | |
| Suche żółtko | 5, 4 | 34, 2 | 52, 2 | 4.4 | 623 | |
| Jajko przepiórcze | 73, 3 | 11, 9 | 13.1 | 0, 6 | 168 | |
| Ryby mrożone i świeże | ||||||
| Różowy łosoś | 70, 5 | 21 | 7 | 0 | 147 | |
| Flądra | 79, 5 | 16.1 | 2.6 | 0 | 88 | |
| Crucian | 78, 9 | 17.7 | 1.8 | 0 | 87 | |
| Karp | 79, 1 | 16 | 3.6 | 0 | 96 | |
| Chum | 71, 3 | 22 | 5, 6 | 0 | 138 | |
| Pachniał | 79, 8 | 15, 5 | 3.2 | 0 | 91 | |
| Lodowaty | 81, 8 | 15, 5 | 1.4 | 0 | 75 | |
| Leszcz | 77, 7 | 17.1 | 4.1 | 0 | 105 | |
| Łosoś | 62, 9 | 20, 8 | 15.1 | 0 | 219 | |
| Macrourus | 85 | 13, 2 | 0, 8 | 0 | 60 | |
| Minóg | 75 | 14, 7 | 11, 9 | 0 | 166 | |
| Mintaja | 80, 1 | 15.9 | 0, 7 | 0 | 70 | |
| Gromadnik | 75 | 13, 4 | 11.5 | 0 | 157 | |
| Navaga | 81, 1 | 16.1 | 1 | 0 | 73 | |
| Miętus | 79, 3 | 18, 8 | 0, 6 | 0 | 81 | |
| Notacja marmurowa | 73, 4 | 14, 8 | 10, 7 | 0 | 156 | |
| Okoń morski | 75, 4 | 17.6 | 5.2 | 0 | 117 | |
| Okoń rzeczny | 79, 2 | 18, 5 | 0, 9 | 0 | 82 | |
| Jesiotr | 71, 4 | 16, 4 | 10, 9 | 0 | 164 | |
| Halibut | 76, 9 | 18, 9 | 3) | 0 | 103 | |
| Błękitek | 81, 3 | 16.1 | 0, 9 | 0 | 72 | |
| Ryba szabla | 75, 2 | 20, 3 | 3.2 | 0 | 110 | |
| Rybak kaspijski | 77 | 19, 2 | 2, 4 | 0 | 98 | |
| Karp | 75, 3 | 18, 4 | 5.3 | 0 | 121 | |
| Wielka Saury | 59, 8 | 18, 6 | 20, 8 | 0 | 262 | |
| Saira płytka | 71, 3 | 20, 4 | 0, 8 | 0 | 143 | |
| Salaka | 75, 4 | 17, 3 | 5, 6 | 0 | 121 | |
| Śledź | 62, 7 | 17.7 | 19, 5 | 0 | 242 | |
| Sieja | 72, 3 | 19 | 7.5 | 0 | 144 | |
| Makrela | 71, 8 | 18 | 9 | 0 | 153 | |
| Sum | 75 | 16, 8 | 8.5 | 0 | 144 | |
| Ostrobok | 74, 9 | 18, 5 | 5 | 0 | 119 | |
| Sterlet | 74, 9 | 17 | 6.1 | 0 | 320 | |
| Sudak | 78, 9 | 19 | 0, 8 | 0 | 83 | |
| Dorsz | 80, 7 | 17.5 | 0, 6 | 0 | 75 | |
| Węgiel | 71, 5 | 13, 2 | 11, 6 | 0 | 158 | |
| Węgorz morski | 77, 5 | 19, 1 | 1.9 | 0 | 94 | |
| Węgorz | 53, 5 | 14.5 | 30, 5 | 0 | 333 | |
| Morszczuk | 79, 9 | 16.6 | 2.2 | 0 | 86 | |
| Szczupak | 70, 4 | 18, 8 | 0, 7 | 0 | 82 | |
| Ide | 80, 1 | 18, 2 | 0, 3 | 0 | 117 | |
| Owoce morza | ||||||
| Kalmary | 80, 3 | 18 | 0, 3 | 0 | 75 | |
| Kraba | 81, 5 | 16 | 0, 5 | 0 | 69 | |
| Krewetki | 77, 5 | 18 | 0, 8 | 0 | 83 | |
| Jarmuż Morski | 88 | 0, 9 | 0.2 | 3) | 5 | |
| Makaron „Ocean” | 72, 2 | 18, 9 | 6, 8 | 0 | 137 | |
| Trepang | 89, 4 | 7.3 | 0, 6 | 0 | 35 | |
| Kawior | ||||||
| Keta granulowany | 46, 9 | 31, 6 | 13, 8 | 0 | 251 | |
| Rozkład leszcza | 58 | 24, 7 | 4.8 | 0 | 142 | |
| Awaria mintaja | 63, 2 | 28, 4 | 1.9 | 0 | 131 | |
| Jesiotr ziarnisty | 58 | 28, 9 | 9.7 | 0 | 203 | |
| Podział jesiotra | 39, 5 | 36 | 10, 2 | 0 | 123 | |
| Ryba Wędzona | ||||||
| Leszcz jest średni | 59, 9 | 32, 8 | 4, 5 | 0 | 172 | |
| Salaka (palacz) | 65, 1 | 25, 4 | 5, 6 | 0 | 152 | |
| Bezgłowy patroszony dorsz | 69, 4 | 26 | 1, 2 | 0 | 115 | |
| Patroszony węgorz | 43, 5 | 15.7 | 35, 9 | 0 | 386 | |
| Konserwy rybne w oleju | ||||||
| Sardynki atlantyckie. (plastry) | 59 | 17, 9 | 19, 7 | 0 | 249 | |
| Saira | 56 | 18, 3 | 23, 3 | 0 | 283 | |
| Makrela | 62, 4 | 19, 5 | 15, 8 | 0 | 220 | |
| Dorsz Wędzony | 52, 9 | 20, 7 | 22, 9 | 0 | 290 | |
| Szproty | 46, 4 | 17.4 | 32, 4 | 0, 4 | 364 | |
| Konserwy rybne w pomidorach | ||||||
| Babki | 70, 8 | 12, 8 | 8.1 | 5.2 | 145 | |
| Flądra | 71, 6 | 13, 7 | 6.3 | 4.8 | 132 | |
| Chum | 65, 3 | 19, 7 | 8.2 | 4.1 | 168 | |
| Leszcz | 71, 1 | 15.3 | 7.4 | 2.6 | 139 | |
| Ostrobok | 66, 7 | 14, 8 | 8.3 | 7.3 | 161 | |
| Sudak | 74, 2 | 14 | 5.3 | 3, 7 | 119 | |
| Szczupak | 74, 7 | 14.2 | 4 | 3.6 | 108 | |
| Konserwy rybne naturalne | ||||||
| Różowy łosoś | 70, 6 | 20, 9 | 5.8 | 0 | 138 | |
| Chum | 70, 4 | 21, 5 | 4.8 | 0 | 131 | |
| Krewetki Dalekiego Wschodu | 64, 8 | 28, 7 | 1, 2 | 0 | 134 | |
| Wątroba Dorsza | 26, 4 | 4.2 | 65, 7 | 0 | 613 | |
| Tuńczyk | 74 | 22, 7 | 0, 7 | 0 | 96 | |
| Tłuszcze | ||||||
| Tłuszczowa baranina lub wołowina stopiona | 0, 3 | 0 | 99, 7 | 0 | 897 | |
| Boczek Wieprzowy (bez Skóry) | 5.7 | 1.4 | 92, 8 | 0 | 816 | |
| Margaryna mleczna | 15.9 | 0, 3 | 82, 3 | 1 | 746 | |
| Margaryna Kanapkowa | 15, 8 | 0, 5 | 82 | 1, 2 | 744 | |
| Majonez | 25 | 3, 1 | 67 | 2.6 | 627 | |
| Olej roślinny | 0, 1 | 0 | 99, 9 | 0 | 899 | |
| Masło | 15, 8 | 0, 6 | 82, 5 | 0, 9 | 748 | |
| Ghee | 1 | 0, 3 | 98 | 0, 6 | 887 | |
| Słodycze | ||||||
| Kochanie | 17, 2 | 0, 8 | 0 | 80, 3 | 308 | |
| Galaretka owocowa | 7 | 3, 7 | 10, 2 | 73, 1 | 384 | |
| Marshmallows | 20 | 0, 8 | 0 | 78, 3 | 299 | |
| Iris | 6.5 | 3.3 | 7.5 | 81, 8 | 387 | |
| Marmolada | 21 | 0 | 0, 1 | 77, 7 | 296 | |
| Karmel (średnio) | 4.4 | 0 | 0, 1 | 77, 7 | 296 | |
| Słodycze w czekoladzie | 7, 9 | 2.9 | 10, 7 | 76, 6 | 396 | |
| Pastylka | 18 | 0, 5 | 0 | 80, 4 | 305 | |
| Cukier | 0.2 | 0, 3 | 0 | 99, 5 | 374 | |
| Chałwa tahini | 3, 9 | 12, 7 | 29, 9 | 50, 6 | 510 | |
| Chałwa słonecznikowa | 2.9 | 11, 6 | 29, 7 | 54 | 516 | |
| Gorzka czekolada | 0, 8 | 5, 4 | 35, 3 | 52, 6 | 540 | |
| Czekolada mleczna | 0, 9 | 6.9 | 35, 7 | 52, 4 | 547 | |
| Wyroby cukiernicze z mąki | ||||||
| Wafle Owocowe | 12 | 3.2 | 2, 8 | 80, 1 | 342 | |
| Wypełnione tłuszczem wafle | 1 | 3.4 | 30, 2 | 64, 7 | 530 | |
| Kremowe ciasto francuskie | 9 | 5, 4 | 38, 6 | 46, 4 | 544 | |
| Ciasto francuskie z jabłkiem | 13 | 5.7 | 25, 6 | 52, 7 | 454 | |
| Biszkopt z nadzieniem owocowym | 21 | 4.7 | 9.3 | 84, 4 | 344 | |
| Pierniki | 14.5 | 4.8 | 2, 8 | 77, 7 | 336 | |
| Biszkopt z nadzieniem owocowym | 25 | 4.7 | 20 | 49, 8 | 386 | |
| Ciasto Migdałowe | 9.3 | 6.6 | 35, 8 | 46, 8 | 524 | |
| Soki | ||||||
| Morela | 84 | 0, 5 | 0 | 14 | 56 | |
| Pomarańczowy | 84, 5 | 0, 7 | 0 | 13, 3 | 55 | |
| Winogrono | 80, 3 | 0, 5 | 0 | 12, 6 | 52 | |
| Wiśnia | 85 | 0, 7 | 0 | 12, 2 | 53 | |
| Mandarynka | 87, 8 | 0, 8 | 0 | 9, 6 | 41 | |
| Apple | 87 | 0, 5 | 0 | 11, 7 | 47 | |
| Burak ćwikłowy | 83, 4 | 1 | 0 | 14, 6 | 59 | |
| Pomidor | 94, 3 | 1 | 0 | 3.3 | 18 | |
| Napoje | ||||||
| Kwas | 93, 4 | 0.2 | 0 | 5 | 25 | |
| Lemoniada | 92 | 0 | 0 | 7.5 | 31 | |
| Piwo | 92 | 0, 6 | 0 | 4.8 | 37 | |
| Czerwone wino stołowe | 89, 2 | 0.2 | 0 | 0.2 | 71 | |
