Amount of fibers (insoluble and soluble) in foods: g/100
|
|
Total |
Insoluble |
Soluble |
CEREALS
Bran
Rye-flour
Wheat
meal
Ground rice
Barley
Oat flakes
Bran Crakers Crackers
without fats
Bran biscuits
Whole meal bread
White
bread
|
22,47
14,27
2,42
1
9,24
8,29
7,07
3,32
5,2
6,51
3,18
|
21,51
10,69
0,95
0,9
4,83
4,99
6,24
1,84
4,4
5,36
1,72
|
0,96
3,58
1,47
0,1
4,41
3,30
0,83
1,48
0,8
1,15
1,46
|
DRIED COOKED
LEGUMES
Chickpea
Lentils
Broadbeans
Beans
|
9,6
7,33
7,3
6,59
|
9,06
7,15
6,75
5,78
|
0,54
0,18
0,55
0,81
|
GREENS AND VEGETABLES
Cooked
artichoke
Cooked pies
Cooked aubergines
Meadow mushroom
Cooked
broccoli
Raw carrots
Cooked carrots
Red chicory
Cooked string
beans
Cooked cabbages
Cooked cauliflower
Cooked sourish
Cooked
asparagus
Raw fennels
Cooked fennels
Cooked
spinaches
|
7,85
6,32
3,5
3,31
3,11
3,11
3,09
2,96
2,93
2,71
2,39
2,29
2,06
2,22
1,87
2,06
|
3,17
5,73
2,31
3,09
2,54
2,70
1,64
2,37
2,07
2,00
1,68
1,88
1,57
1,97
1,38
1,64
|
4,68
0,59
1,19
0,22
0,57
0,41
1,45
0,59
0,86
0,71
0,71
0,41
0,49
0,25
0,49
0,42
|
FRESH FRUIT
Chestnuts
Prickly
pears
Pears
Pomegranates
Kiwis
Figs
Apples
Peaches
Bananas
|
8,37
5,00
2,87
2,24
2,21
2,01
1,99
1,92
1,81
|
8,01
4,87
2,25
1,98
1,43
1,38
1,44
1,14
1,19
|
0,36
0,13
0,62
0,26
0,78
0,63
0,55
0,78
0,62
|
DRY FRUITS
Peanuts
Nuts
|
10,92
6,21
|
9,89
5,37
|
1,03
0,84
|
Caloric Value per 100g
Name
|
Carbohydrates
gr.
|
Proteins
gr.
|
Fats
gr.
|
Calories
|
Bread Pasta and alike
Crackers
White
Bread
Whole meal bread
Pasta
Egg
Pasta
Bread-stick
Wheat meal
Semolina
Corn
flour
Rice
Tapioca
Potatoes
|
71,4
62,50
49,02
74,3
70,30
77,91
73,75
72,00
86,70
77,18
86,30
17,7
|
7,1
7,13
9,5
13,00
14,30
13,37
10,37
12,00
0,50
7,00
0,60
2,1
|
7,1
0,80
3,5
1,4
5,00
0,14
1,25
1,40
0,30
0,86
0,20
0,1
|
392
285,75
262
360
383,40
366,38
347,75
348,60
351,50
344,46
349,40
76
|
Meat
Horse
Medium fat
beef
Brains
Heart
Liver
Rabbit
Kid
Pork
fillet
Veal
Chicken
Turkey
Goose
Tripe
Lamb
breast
Ham
Parma Ham
Fresh
sausage
Salami
Mortadella
Hare
|
0,9
0
0,8
0,7
2
0
0,30
0
0
1,34
0
0
0
0
0,7
0,79
0,62
TR.
0,51
0,2
|
21,7
16,9
10
16,5
19,6
21,50
19,40
18,90
19,75
16,77
24,70
15,80
15,77
18,30
21,18
20,55
14,32
36,85
17,12
0,9
|
2,6
21,00
8,3
6,3
4,8
1,50
6,70
12,40
7,75
13,62
8,50
34,40
1,43
22,40
36,42
45,56
30,78
34,85
32,41
22,3
|
120
222
117
108
135
99,50
139,10
187,20
148,75
195,02
175,30
372,80
75,95
274,80
415,50
495,40
336,78
461,05
362,21
103
|
Name
|
Carbohydrates
gr.
|
Proteins
gr.
|
Fats
gr.
|
Calories
|
Fish
Cuttle-fish
Calamari
Dentex
Grey-mullet
Cod
Smooth-dogfish
Pilchard
Mackerel
Sole
Octopus
Tuna
Mullet
Lobster
Trout
Carp
Caviar
Salmon
|
0,50
0,64
6,65
0,71
0,76
1,32
1,19
0,75
0,79
139
0,58
1,09
1,00
0,04
–
0
0
|
14,5
12,60
16,69
15,80
13,91
15,98
15,26
16,00
15,93
10,59
20,50
15,83
16,20
13,94
7,5
34,4
13
|
1,10
1,74
3,51
6,78
2,65
1,17
5,19
11,08
1,74
0,98
4,17
6,27
1,90
2,98
3,9
16,7
20,5
|
75
68,62
100,95
127,06
82,53
79,73
112,51
166,72
82,54
56,74
121,77
124,11
85,90
82,74
67
288
213
|
Fruit
Pineapple
Apricot
Orange
Banana
Water
melon
Cherries
Dates
Figs
Strawberries
Apple
Pears
Melon
Dried
nuts
Peach
Grapes
Tangerine
Bilberry
Kaki
Indian
figs
Kiwi
Mango
|
12,2
8,07
7,32
23,50
3,24
9,36
72,60
14,55
6,90
11,91
12,04
6,47
13,50
17,82
17,72
11,9
14
18,5
9,6
10,2
16,8
|
0,4
0,49
0,75
1,30
0,29
0,88
2,20
1,09
0,80
0,24
0,30
0,50
15
0,30
0,34
0,8
0,6
0,9
0,8
10,2
0,7
|
0,2
0
0
0,40
0
0
0,60
0
0
0
0
0,15
64,40
0
0
0,3
0,5
0,4
–
–
0,4
|
47
34,24
32,28
102,80
14,12
40,96
304,60
62,56
36,20
48,60
49,36
29,23
693,60
72,48
72,24
44
60
71
40
36
66
|
Name
|
Carbohydrates
gr.
|
Proteins
gr.
|
Fats
gr.
|
Calories
|
Sweets and
Drinks
Molasses
Marmalade
Beer
Coke
Wine
(medium)
Plain chocolate
White
chocolate
Honey
Sugar
|
60
70
2,70
11,03
0,1
18
54
74,64
99,5
|
–
0,5
0,43
0
0
5,50
6
0,76
0
|
0
0,2
4
0
Alcool
7,5
52,90
33,50
0
0
|
234
279
40,52
45
53
570,10
541,00
301,60
387
|
Milk and Derivates
Yoghurt (low
fat)
Skimmed milk powder
Skmmed milk
Maternal milk
Cow's
milk
Bel
Paese-cheese
Caciocavalo-cheese
Gorgonzola
Mozzarella
cheese
Parmesan cheese
Sheep's milk cheese
Stracchino
cheese
Provolone cheese
Ricotta cheese
Emmenthal
cheese
Roquefort
Yocca cheese
Philadelphia
cheese
|
5,2
54
4,8
6,5
4,94
1,74
TR.
2,22
TR.
2
TR.
TR.
1,28
2,00
2
1
3
1
|
3,4
35,6
3,5
2,01
3,30
20,88
26,70
19,63
19,80
36,3
26,30
22,10
34,10
12,10
28,6
21,7
13
11
|
1,7
1
0,07
3,8
4,01
25,50
31,15
28,00
15,20
27,4
33
26,40
37,10
32,70
31,3
33,2
5
33
|
50
370
35
62
65
319,98
387,15
339,40
216
400
402,20
326
475,42
350,70
404
390
110
360
|
Flavours
Mais
oil
Butter
Bacon fat
Olive oil
1 egg gr 45
1 yolk gr
16
1 albumen gr 29
Margarine
|
0
1,05
0
0
0,25
0,08
0,17
0,4
|
0
0,81
0
0
5,65
2,58
3,07
0,6
|
99,9
83,45
97,30
130
5,45
5,02
0,43
81
|
883
758,49
875,70
884
72,65
55,82
16,83
728
|
Name
|
Carbohydrates
gr.
|
Proteins
gr.
|
Fats
gr.
|
Calories
|
Greens and
legumes
Broccoli
Chards
Artichokes
Carrots
Cauliflowers
Cabbages
Dried
chickpeas
Cucumber
Young onions
String beans
Dried
beans
Fresh broad beans
Dried broad beans Fennels
Fresh
mushroom
Lettuce
Dried
lentils
Aubergines
Peppers
Fresh peas
Salad
tomatoes
Radish
Celery
Spinach
Yellow
pumpkin
Zucchini
Turnips
Red beet
|
4,8
3,93
6,72
9,58
4,55
4,70
49,86
2,93
5,64
2,20
48,24
3,89
52,92
0,71
4,36
2,88
50,13
3,10
3,19
14,21
4,13
2,44
0,83
3,59
1,85
2,14
6,8
9
|
1,1
2,04
2,59
1,03
2,48
1,60
21,75
1,09
0,96
2,11
23,56
5,39
21,31
0,97
5,15
1,19
25,02
1,23
1,17
7,45
1,20
0,86
2,60
3,77
0,38
1,7
1,1
1,6
|
0,2
0,17
0
0,33
0,34
0,10
4,97
0,11
0
0
2,47
0
3,07
0
0,30
0,38
2,54
0
0
0,47
0
0
0
0,65
0
0,11
0,2
0,1
|
29
25,41
37,24
45,41
31,18
26,10
331,17
17,07
26,40
17,24
309,43
37,12
324,55
6,72
40,74
19,70
323,46
17,32
17,44
90,87
21,64
13,20
13,72
35,29
8,92
16,59
33
43
|
Caloric use per hour
Foods
|
Grams
|
Calories
|
Walk
(min)
|
Bicycle
(min)
|
Running
(min)
|
White coffee
Roll
Sugar
lump
Spoonfull of marmelade
1 Glass of whole milk
1 Glass of skim
milk
Pasta with sauce
Rice with sauce
Grilled meat
Grilled
chicken
Grilled sole
Egg
Dressed salad
Potato pie
Stewed
peas or carrots with butter
Spoonful of
oil
Orange
Pear
Apple
Cake portion
|
40
50
6
85
100
100
100
100
150
150
200
50
50
150
100
20
150
200
120
70
|
60
130
25
200
65
36
440
420
360
360
200
85
20
260
140
163
75
125
75
185
|
11
24
4
37
12
6
83
79
67
67
37
16
4
49
26
30
15
23
15
34
|
7
15
3
24
7
4
53
50
43
43
25
10
2
31
16
19
9
15
9
22
|
3
6
1
10
3
1
22
21
18
18
10
5
1
14
7
9
4
7
4
9
|
Fats and Cholesterol in every foods
Foods (100 g)
|
Total fats
(g) |
Saturated fats (g)
|
Cholesterol (mg)
|
Calories (total)
|
Fresh meat
Lamb (lean
meat)
Adult bovine (lean meat)
Rabbit
Hen
Young swine
Pork
(lean meat)
Pork (medium fat meat)
Chicken (haunch)
Chicken
(breast)
Turkey (haunch)
Turkey (breast)
Veal
Veal (lean
meat)
Veal (medium fat meat)
Veal (fat meat)
|
4,6
5,1
5
11
3,1
7,9
23
5,7
2,1
11,2
4,9
1
3,1
9,3
14,5
|
2,4
2,1
1,5
3,2
1,1
2,9
8,6
1,7
0,6
3,3
1,4
0,5
1,3
3,9
6,4
|
71
68
65
101
62
62
62
68
67
82
82
–
68
68
–
|
121
129
116
186
101
151
274
130
108
186
134
92
113
160
204
|
Chitterlings
Bovine
brains
Bovine heart
Bovine liver
Bovine tripe
|
12,7
6
5
4,6
|
-
1,9
2,1
2,4
|
+
2000
150
300
155
|
156
123
132
106
|
Preserved meats
Bresaola
(dry-salted beef)
Coppa (pork sausage)
Bacon
Ham
Parma
ham
Ham (lean portion)
Pork salami
Würstel
|
6
25,6
40,9
36,4
38,1
4,6
42,3
26,3
|
-
9,3
15,2
13,5
14,1
1,7
15,8
10
|
-
-
-
215
64
92
92
-
65
|
246
298
389
425
412
434
153
475
292
|
Fish and
Molluscs
Eel
Lobster
Calamari
Crayfish
Cod and
hake
Mussel
Smooth dogfish
Sword fish
|
19,6
1,9
1,7
0,6
0,3
2
1,2
4,2
|
4,9
0,4
0,4
0,4
trace
0,5
0,3
0,9
|
117
164
222
154
46
108
(70)
(70)
|
237
86
69
71
71
58
50
109
|
| Food (100 g) |
Fats (g) |
Saturated fats (g)
|
Cholesterol (mg)
|
Calories
(total)
|
Milk and derivates
Cow's whole
milk
Partially skim milk
Skimmed milk
Yoghurt (whole)
Yoghurt
(skim)
Ricotta (of cow's milk)
Mozzarella cheese
|
3,7
1,8
0,2
3,6
1,1
8
16,1
|
2,3
1,2
trace
2,3
0,7
4,9
9,9
|
14
3
2
16
8
32
97
|
63
49
33
64
62
136
224
|
Cheese
Bel Paese
cheese
Certosino cheese
Emmethal cheese
Fontina (Aosta
cheese)
Gorgonzola
Prmesan cheese
Sweet Provolone
Stracchino
cheese
Taleggio cheese
|
30,2
22
30
30,4
28,6
25,5
29,8
26,4
24,8
|
18,6
13,5
18,4
18,5
18,1
16
18,3
16,2
15
|
(90)
(90)
100
(90)
87
95
131
(90)
(90)
|
373
258
306
374
346
374
304
326
305
|
Oils and Fats
Olive oil
Peanut
oil
Sunflower seeds oil
Mais oil
Soybean
oil
Butter
Lard
Margarine
|
100
100
100
100
100
83,1
99
81
|
14,3
20,1
10,5
16,2
15,3
52,6
40,6
51,9
|
0
0
0
0
0
250
95
105
|
900
900
900
900
900
752
891
730
|
Potassium amount in various foods (mg%)
|
Fish and meat
Parma
ham
Brains
Liver
Pork
Luce
Cod
Trout
Legumes
Dried
beans
Lentils
Dried peas
Fresh peas
Preserved
beas
Vegetables
Parsley
Spinaches
Pumpkin
Turnip
tops
Artichoke
Potatos
Broccoli
Chicory
Carrots
|
350
340
298
280
359
339
334
1200
1200
880
380
210
880
489
457
440
430
410
400
400
311
|
Celery
Cabbage
Tomatoes
Leeks
Asparagus
Radish
Green
little peppers
Lattuce
Cucumber
Onions
Fresh
Fruits
Apricots
Bananas
Chestnuts
Cherries
Grape
Figs
Plums
Orange
Dried
Fruits
Apricots
Peaches
Plums
Dates
Figs
Alomonds
|
300
294
268
260
240
229
186
140
140
130
440
420
410
260
254
190
170
170
1700
1100
848
790
780
690
|
Sodium amount, in decreasing order, in most common foods (mg%)
|
Bouillon cube
Salted herrings
Leaned
Parma ham
Bresaola
Fat Parma ham
Caviar
Spicy Provolone
cheese
Seasoned Pork salami
Flacky pasty
Bacon
Green
lasagne
Caciocavallo cheese
Ham
Smoked ham
Gorgonzola
cheese
Corn flakes
Taleggio cheese
Ketchup
Robiola
cheese
Skim processed cheese
Fresh sheep's milk cheese
Fat
processed cheese
Sweet Brioche
Pizza
Würstel
Bread
Fresh
sausage
Smoked bacon
Dried sausage
Croissant
Salted
brioche
Plum cake
Profiterolles
"Cotechino"
Drained oiled
tuna
Apple cake
Bolognese sauce
Savoy cabbage
Chocolate
ice cream
Ice cake
Beef tea
Milk ice
cream
Sardine
Mortadella
Zampone
|
13300
2800
2733
2733
2733
2200
1927
1850
1560
140
1457
1259
1250
1250
1220
1160
1153
1120
1110
1092
1084
1068
995
986
941
836
830
830
830
807
806
783
781
760
390
387
366
355
347
332
327
318
310
760
760
|
Asiago cheese
Neck of beef
Short
pasty
Cracklings
Crepes suzette
Oil and bread
Bel Paese
cheese
Groviera cheese
Biscuits
Parmesan cheese
Peaches jam
tart
Sour cherry jam tart
Smoked
salmon
Breadsticks
Crakers
Biscuits bread
Whole meal
bread
Oysters
Oiled anchovies
Oiled pilchard
Stracchino
cheese
Tripe
Fontina (Aosta cheese)
Rice cake
Artichokes
cores
Certosino cheese
Lobster
Calamari
Sparkling
wine
Soaked salted cod
Soaked stock fish
Mozzarella
cheese
Artichokes
Sole
Luce
Grey mullet
Dentex
Smooth
dogfish
Swordfish
Octopus
Polenta
Black
berry
Dates
Bananas
|
760
740
728
700
639
630
630
620
607
587
584
584
570
559
559
559
550
510
510
480
463
460
451
431
430
430
428
425
420
400
400
137
133
127
125
124
124
124
124
124
1
1
1
1
|
|
|