Gidalarin besin degerlerine ait ayrintili bir tablo her zaman elinizin alinda bulunmasi gereken dokümanlar arasinda olmalidir. Daha saglikli ve bilinçli beslenmenize büyük katkisi olacak yazimizi mutlaka okuyun.
Deniz Ürünleri |
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Miktar | Kalori | Yağ | Doy. Y. | Koles. | Prot. | Pot. | Sod. | |
Alabalık | 238 gr | 247.5 | 8.5 gr | 2.5 gr | 197.5 mg | 40 gr | 811.5 mg | 138 mg |
Dil Balığı | 163 gr | 148.5 | 2 gr | 0.5 gr | 78 mg | 30.5 gr | 588.5 mg | 132 mg |
Istakoz | 150 gr | 135 | 1.5 gr | 0.5 gr | 142.5 mg | 28 gr | 412.5 mg | 444 mg |
Karides | 4 Adet | 29.5 | 0.5 gr | 0 | 42.5 mg | 5.5 gr | 52 mg | 41.5 mg |
Kılıç Balığı | 136 gr | 164.5 | 5.5 gr | 1.5 gr | 53 mg | 27 gr | 391.5 mg | 122.5 mg |
Mezgit | 193 gr | 168 | 1.5 gr | 0.5 gr | 110 mg | 36.5 gr | 600.5 mg | 131 mg |
Midye | 1 Tane | 17 | 0.5 gr | 0 | 5.5 mg | 2.5 gr | 64 mg | 57 mg |
Ringa | 184 gr | 290.5 | 16.5 gr | 4 gr | 110.5 mg | 33 gr | 601.5 mg | 165.5 mg |
Sazan | 218 gr | 277 | 12 gr | 2.5 gr | 144 mg | 39 gr | 726 mg | 107 mg |
Som Balığı | 198 gr | 281 | 12.5 gr | 2 gr | 109 mg | 39.5 gr | 970 mg | 87 mg |
Ton Balığı | 85 gr | 87.5 | 1 gr | 0.5 gr | 40 mg | 18.5 gr | 346 mg | 31.5 mg |
Uskumru | 112 gr | 229.5 | 15.5 gr | 3.5 gr | 78.5 mg | 21 gr | 351.5 mg | 101 mg |
Yılan Balığı | 204 gr | 375.5 | 24 gr | 5 gr | 257 mg | 37.5 gr | 555 mg | 104 mg |
Meyvalar |
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Miktar | Kalori | Yağ | Lif | Protein | Carb. | Sod. | C Vit. | |
Armut | 1 Adet | 100 | 0.5 gr | 4 gr | 0.5 gr | 25 gr | 0 | 6.5 mg |
Avokado | 1 Adet | 323.5 | 31 gr | 10 gr | 4 gr | 15 gr | 20 mg | 16 mg |
Çilek | 1 Kase | 45.5 | 0.5 gr | 3.5 gr | 1 gr | 10.5 gr | 1.5 mg | 86 mg |
Elma | 1 Adet | 81 | 0.5 gr | 3.5 gr | 0 | 21 gr | 0 | 8 mg |
Erik | 1 Adet | 100 | 0.5 gr | 4 gr | 0.5 gr | 25 gr | 0 | 6.5 mg |
Greyfurt | 1/2 Adet | 41 | 0 | 1.5 gr | 1 gr | 10 gr | 0 | 44 mg |
Karpuz | 1 Kase | 48.5 | 0.5 gr | 1 gr | 1 gr | 11 gr | 3 mg | 12 mg |
Kiraz | 1 Kase | 104 | 1.5 gr | 3.5 gr | 1.5 gr | 24 gr | 0 | 10 mg |
Kivi | 1 Adet | 46.5 | 0.5 gr | 2.5 gr | 1 gr | 11.5 gr | 4 mg | 74.5 mg |
Limon | 1 Adet | 21.5 | 0.5 gr | 5 gr | 1.5 gr | 11.5 gr | 3 mg | 83 mg |
Mandalina | 1 Adet | 37 | 0 | 2 gr | 0.5 gr | 9.5 gr | 1 mg | 12 mg |
Muz | 1 Adet | 108.5 | 0.5 gr | 3 gr | 1 gr | 27.5 gr | 1 mg | 10.5 mg |
Nektarin | 1 Adet | 66.5 | 0.5 gr | 2 gr | 1.5 gr | 16 gr | 0 | 7.5 mg |
Portakal | 1 Adet | 61.5 | 0 | 3 gr | 1 gr | 15.5 gr | 0 | 69.5 mg |
Şeftali | 1 Adet | 42 | 0 | 2 gr | 0.5 gr | 11 gr | 0 | 6.5 mg |
Üzüm | 1 Kase | 58 | 0.5 gr | 1 gr | 0.5 gr | 16 gr | 2 mg | 3.6 mg |
Sebzeler |
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Miktar | Kalori | Yağ | Lif | Prot. | Carb. | Sod. | Demir | |
Brokoli | 1 Demet | 170 | 2 gr | 18 gr | 18 gr | 32 gr | 164 mg | 5 mg |
Domates | 1 Adet | 26 | 0.5 gr | 1.5 gr | 1 gr | 5.5 gr | 11 mg | 0.5 mg |
Havuç | 1 Adet | 26 | 0 | 2 gr | 0.5 gr | 6 gr | 21 mg | 0 |
Ispanak | 1 Demet | 75 | 1 | 9 gr | 9.5 gr | 12 gr | 268.5 mg | 9 mg |
Karnıbahar | 1 Adet | 144 | 1 gr | 14 gr | 11 gr | 30 gr | 172.5 mg | 2.5 mg |
Mantar | 1 Kase | 17 | 0 | 1 gr | 1.5 gr | 3.2 gr | 2.8 mg | 1 mg |
Marul | 1 Adet | 64 | 1 gr | 7.5 gr | 5.5 gr | 11 gr | 49 mg | 2.5 mg |
Mısır | 1 Adet | 77 | 1 gr | 2.5 gr | 3 gr | 17 gr | 13.5 mg | 0.5 mg |
Patates | 1 Adet | 96 | 0 | 2 gr | 2.5 gr | 22 gr | 7 mg | 1 mg |
Salatalık | 1 Adet | 39 | 0 | 2 gr | 2 gr | 8 gr | 6 mg | 1 mg |
Sarımsak | 1 Diş | 4.5 | 0 | 0 | 0 | 1 gr | 0.5 mg | 0 |
Soğan | 1 Adet | 41 | 0 | 2 gr | 1 gr | 9.5 gr | 3 mg | 0 |
Alkollü İçecekler |
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Miktar | Kalori | Yağ | Alkol | Potas. | Sodyum | |||
Bira | 1 Şişe | 146 | 0 | 13 gr | 89 mg | 18 mg | ||
Bloody Mary | 1 Kokteyl | 115.5 | 0 | 14 gr | 216 mg | 10.5 mg | ||
Cin | 1 Duble | 73 | 0 | 10.5 gr | 0 | 0 | ||
Cin Tonik | 1 Kokteyl | 171 | 0 | 16 gr | 11.5 mg | 4.5 mg | ||
Manhattan | 1 Kokteyl | 127.5 | 0 | 17.5 gr | 15 mg | 1 mg | ||
Martini | 1 Kokteyl | 156 | 0 | 22.5 gr | 12.5 mg | 2 mg | ||
Pina Colada | 1 Kokteyl | 262.5 | 2.5 gr | 14 gr | 100 mg | 11.5 mg | ||
Şarap, beyaz | 1 Kadeh | 70 | 0 | 9.5 gr | 82.5 mg | 9.5 mg | ||
Şarap, kırmızı | 1 Kadeh | 74 | 0 | 9.5 gr | 115.5 mg | 8 mg | ||
Tekila | 1 Kokteyl | 189 | 0 | 18.5 gr | 179 mg | 10.5 mg | ||
Viski | 1 Duble | 69.5 | 0 | 10 gr | 0.5 mg | 0 | ||
Votka | 1 Duble | 64 | 0 | 9.5 gr | 0.5 mg | 0 |