Tabel cu valorile nutritive ale

principalelor alimente

Lactate ..................................................................................................................... 1
Carne si preparate din carne ................................................................................. 1
Mezeluri ................................................................................................................... 1
Carne de pasare ....................................................................................................... 2
Peste .......................................................................................................................... 2
Oua ........................................................................................................................... 2
Grasimi si uleiuri ..................................................................................................... 2
Legume ..................................................................................................................... 3
Leguminoase ............................................................................................................ 3
Oleguminoase .......................................................................................................... 3
Fructe ....................................................................................................................... 4
Cereale si paine ....................................................................................................... 4
Bauturi nonalcoolice ............................................................................................... 5
Bauturi alcoolice ...................................................................................................... 5
Legenda .................................................................................................................... 5
LACTATE

Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

Lapte integral 3.5%

grasime

67

3.5

66

12

Lapte semidegresat
1.5%

57

3.1

4.6

1.5

Lapte 2.8% grasime

57

2.8

10

Iaurt din lapte integral

72

3.5

12

Iaurt din lapte degresat

39

0.1

Iaurt cu fructe partial

degresat

98

16

Branza de vaci

150

15

66

25

Telemea de vaca

273

19

20

Telemea de oaie

305

19

24

Cascaval Penteleu

283

25

19

Cascaval Dobrogean

423

29

32

Cascaval Tilsit

392

25

32

70

Parmezan

397

33

29

45

--------------------------------------------------------------------------------------------------------------------------------------------------

CARNE SI PREPARATE DIN CARNE

Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

Carne de vita

126

19

5-8

51

COL(mg)
70

Limba de vita

223

16

16

50

140

Rinichi de vita

120

18

34

350

Inima de bovina

107

17

Ficat

144

22

25

360

Creier

128

10

34

2000

Carne de porc grasa

368

15

32

46

10

70

Carne de porc slaba

176

19

10

46

10

70

Limba de porc

240

15

18

50

140

Carne de vitel

105

21

48

12

70

Carne de miel

207

19

13

59

65

Carne de iepure
domnesc

164

21

66

110

Carne de iepure salbatic

124

22

66

65

Carne de caprioara

122

21

66

110

Carne de oaie

181

17

12

Carne de cal

116

21

47

17

60

_________________________________________________________________________________________________

MEZELURI
Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

Mezeluri de vita

277

11

25

100

Salam de Sibiu

478

23

42

46

10

85

Salam Mortadella

366

12

33

46

10

85

Mezeluri de porc

391

17

34

Sunca presata

294

21

Parizer, cremwurst

333

22

26

Muschi tiganesc

295

13

26

Pateu de ficat

261

20

20

_________________________________________________________________________________________________

CARNE DE PASARE
Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

Carne de curca

231

20

9-15

44

29

74

Carne de gasca

364

16

31

31

22

86

Carne de rata

243

18

17

31

22

75

Carne de pui

164

23

5-8

31

22

60

Ficat de pasare

147

22

34

19

555

_________________________________________________________________________________________________

PESTE
Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

Anghila

350

18

29

51

13

COL(mg)
0

Pastrav

52

10

31

45

56

Hering

167

18

10

Macrou

183

22

10

Cod

87

19

Crab

104

19

Salau

83

19

Stiuca

82

19

Somn

244

17

19

Somon (apa dulce )

afumat

143

25

Somon proaspat

217

20

14

28

49

35

Morun

115

18

Nisetru

237

19

17

Stridii

70

70

21

123

Caviar

262

26

16

300

Icre crab

130

25

Icre stiuca

125

27

Icre manciuria

255

35

12

_________________________________________________________________________________________________

OUA

Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

100g ou integral

167

13

11

40

16

470

1 ou cca 60 g
88
7
1
0
6
40
16
_______________________________________________________________________________________________

280

GRASIMI SI ULEIURI

Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

Unt

773

83

66

240

Margarina

769

83

23

36

Ulei de floarea soarelui

928

100

12

64

Ulei de masline

926

100

14

Ulei de nuca

925

100

74

Ulei de in

925

100

10

72

Ulei de germeni de
porumb

930

100

14

53

ulei de hering

945

100

27

45

Ulei de arahide

924

99

17

27

_________________________________________________________________________________________________

LEGUME
Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

Andive

10

Ardei gras verde

21

Ardei gras rosu

39

Anghinare

22

11

Cartofi

88

20

Cartofi noi

76

17

Ceapa verde

28

Ceapa bulb

30

6- 8

Castraveti

12

Conopida

22

Ciuperci

16

120

20

55

Ciuperci conservate

15

Dovlecei

18

Dovleac copt

120

25

Fasole verde

34

Gulii

24

Morcovi

45

Mazare proaspata

93

14

142

14

14

Praz

54

Rosii

19

Ridichi, capi

14

Spanac

15

Sfecla rosie

41

Salata verde

23

Ciuperci uscate

Masline verzi

Telina

24

Usturoi

137

26

Vinete

17

Varza alba

28

Varza rosie

28

Varza de Bruxelles

44

__________________________________________________________________________
LEGUMINOASE

Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

Fasole alba boabe

301

21

48

17

Fasole alba conservata

176

11

29

Linte

325

24

52

11

Mazare uscata

342

23

57

17

_________________________________________________________________________________________________

OLEAGINOASE
Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

Migdale

623

19

10

54

20

Castane

194

41

Alune

672

12

11

62

11

Miez de nuca

694

14

12

63

12

71

Nuca de cocos
376
4
5
9
37
92
2
_________________________________________________________________________________________________

FRUCTE
Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

Ananas

56

13

Ananas conservat

84

20

Banane

86

21

Caise

46

11

Cirese, visine

63

14

Capsuni

33

Coacaze negre

60

14

Curmale uscate

278

66

Lamai

41

Grapefruit

40

Mere

60

15

Mandarine

46

11

Mango

58

13

Mure

77

14

Portocale

52

12

Pepene galben

32-36

7-8

Pepene verde

28-37

6-8

Piersici

48

11

Piersici conservate

68

17

Pere

62

15

Prune negre

50

11

Prune brumarii

53

13

Struguri

78-84

18-20

Stafide

280

66

61

13

242

54

10

53

11

Smochine proaspete
Smochine uscate
Kiwi

________________________________________________________________________________________________

CEREALE SI PAINE

Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

Paine alba

272

54

Paine neagra

250

48

Paine graham

219

44

Foietaj

425

35

29

66

Hamburger, Big Mac

583

32

41

31

14

87

Cheesburger

305

15

31

14

46

Faina alba

420

10

86

Faina completa

327

13

63

10

Amidon

346

86

Porumb

333

65

19

49

Porumb fiert

100

20

Orz

318

10

63

10

27

62

Paste

368

13

74

Orz complet

347

73

31

41

Cornflakes

357

80

Floricele de porumb in
ulei

456

10

59

22

16

________________________________________________________________________________________________

BAUTURI NONALCOOLICE
Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

Suc de lamaie

31

Suc de portocale

45

10

Suc de grapefruit

48

11

Suc de mere

47

12

Suc de struguri

69

17

Suc de rosii

17

Nectar de fructe

72

18

Alcool alb 40 %

251

Aliment

_________________________________________________________________________________________________

BAUTURI ALCOOLICE
Aliment

Kcal

P(g)

HC(g)

FA(g)

L(g)

AGS(%)

AGPN(%)

COL(mg)

Bere
Bere light

48
33

1
0

4
3

0
0

0
0

0
0

0
0

5
3

Bere fara alcool

Sampanie

17
84

1
0

1
3

4
0

0
0

0
0

0
0

0
12

Coniac
Vin alb

243
70

0
0

0
0

0
0

0
0

0
0

0
0

40
10

Vin alb dulce

Vin rosu

163
66

0
0

14
06

0
0

0
0

0
0

0
0

16
10

Whisky

250

40

_________________________________________________________________________________________________

Legenda:
Kcal - kiloCalorii
P proteine
HC glucide
FA - fibre alimentare
L - Lipide
AGS acizi grasi saturati
AGPN acizi grazi polinesaturati
COL colesterol
Valorile sunt pentru 100 g produs comestibil.