Table of Nutrition

Information:
  • Prot     : Protein
  • Carb    : Carbohydrate
  • Fat       : Fat
  • Fbr       : Fiber
  • Cal       : Calorie
  • Sd        : Sodium
  • Chol     : Cholesterol
  • GL       : Glycemic Load
  • AAS     : Amino Acid Score
  • GI         : Glycemic Index
Size per serving : 100gr
No. Food Prot Carb Fat Fbr Cal Sd Chol GL AAS GI
1 brown rice 3 gr 23 gr 1 gr 2 gr 111 5 mg 0 6 75 50
2 white rice 2 gr 21 gr 0 1 gr 97 5 mg 0 5 71 64
3 wild rice 4 gr 21 gr 0 2 gr 101 3 mg 0 6 84 57
4 boiled potatoes 2 gr 20 gr 0 2 gr 86 5 mg 0 5 110 87
5 baked potatoes 2 gr 22 gr 0 1 gr 93 5 mg 0 5 109 85
6 french fries 4 gr 38 gr 17 gr 4 gr 319 194 mg 0 9 91 75
7 seasoned potato chips 8 gr 53 gr 32 gr 4 gr 491 750 mg 0 12 119 54
8 sweet potato 1 gr 18 gr 0 3 gr 76 27 mg 0 4 83 77
9 roasted sweat potatoes 2 gr 21 gr 0 3 gr 90 36 mg 0 5 82 NA
10 boiled cassava 1 gr 28 gr 0 4 gr 116 8 mg 0 6 76 25
11 corn on the cob 3 gr 25 gr 1 gr 3 gr 108 17 mg 0 6 83 60
12 corn flakef 2 gr 24 gr 0 1 gr 101 266 mg 0 7 NA 72
13 Tortilla 6 gr 45 gr 3 gr 6 gr 218 45 mg 0 22 56 63
14 caramel popcorn 4 gr 79 gr 13 gr 5 gr 431 206mg 5 mg 23 118 72
15 seasoned egg noodles 5 gr 25 gr 2 gr 1 gr 138 5 mg 29 mg 7 59 NA
16 cook rice vermicelli seasoned 1 gr 25 gr 0 1 gr 109 19 mg 0 5 71 61
17 instant noodles 10 gr 53 gr 17 gr 2 gr 400 0 19 NA 47
18 spaghetti 6 gr 31 gr 1 gr 2 gr 157 131 mg 0 8 44 38
19 avocado 2 gr 9 gr 15 gr 7 gr 160 7 mg 0 2 129 0
20 grape 1 gr 8 gr 0 1 gr 32 0 0 1 35 46
21 apple with the rind 0 14 gr 0 2 gr 52 1 mg 0 1 31 38
22 apple without rind 0 13 gr 0 1 gr 48 0 0 1 30 38
23 apricot 1 gr 25 gr 0 2 gr 98 4 mg 0 9 29 31
24 apple juice 1 gr 41 gr 0 0 166 25 mg 0 9 NA 41
25 cantaloupe 1 gr 8 gr 0 1 gr 34 16 mg 0 2 34 65
26 blackberry 1 gr 10 gr 0 5 gr 43 1 mg 0 3 NA 46
27 blueberry 1 gr 12 gr 0 2 gr 57 1 mg 0 4 34 40
28 dragon fruit 1 gr 14 gr 1 gr 1 gr 50 NA NA NA NA 37
29 cherry 1 gr 16 gr 0 2 gr 63 0 0 5 51 22
30 durian 1gr 27 gr 5 gr 4 gr 147 2 mg 0 6 NA 39
31 guava 3 gr 14 gr 1 gr 5 gr 68 2 mg 0 4 24 17
32 orange 1 gr 12 gr 0 2 gr 47 0 0 2 44 48
33 orange juice 1 gr 10 gr 0 0 45 1 mg 0 2 24 46
34 coconut meat 3 gr 15 gr 33 gr 9 gr 354 20 mg 0 2 87 45
35 coconut water 1 gr 4 gr 0 1 gr 19 105 mg 0 1 87 3
36 coconut milk 2 gr 6 gr 24 gr 2 gr 230 15 mg 0 2 87 41
37 persimmon 1 gr 19 gr 0 4 gr 70 1 mg 0 5 112 50
38 raisins 3 gr 79 gr 0 4 gr 299 11 mg 0 46 52 64
39 Kiwi 1 gr 15 gr 1 gr 3 gr 61 3 mg 0 4 105 53
40 Kurma(deglet noor) 2 gr 75 gr 0 8 gr 282 2 mg 0 39 53 103
41 pumpkin stew 1 gr 5 gr 0 1 gr 20 1 mg 0 1 56 0
42 lychess 1 gr 17 gr 0 1 gr 66 1 mg 0 5 NA 57
43 Lemon 1 gr 9 gr 0 3 gr 29 2 mg 0 2 NA 54
44 lemon juice 0 9 gr 0 0 25 1 mg 0 1 NA NA
45 mango 1 gr 17 gr 0 2 gr 65 2 mg 0 3 31 51
46 passionfruit 2 gr 23 gr 1 gr 10 gr 97 28 mg 0 6 NA 30
47 Melon 1 gr 9 gr 0 1 gr 36 18 mg 0 1 51 93
48 cucumber with rind 1 gr 4 gr 0 0 15 2 mg 0 1 62 0
49 pickled cucumber 0 2 gr 0 1 gr 11 1208 mg 0 0 61 NA
50 pineapple 1 gr 13 gr 0 1 gr 50 1 mg 0 3 81 59
51 jackfruit 1 gr 24 gr 0 2 gr 94 3 mg 0 10 NA 70
52 Pear 0 11 gr 0 4 gr 42 0 0 2 56 38
53 Papaya 1 gr 10 gr 0 2 gr 39 3 mg 0 1 7 60
54 peach 1 gr 10 gr 0 1 gr 39 0 0 3 54 42
55 banana 1 gr 23 gr 0 3 gr 89 1 mg 0 5 62 51
56 banana chips 2 gr 58 gr 34 gr 8 gr 519 6 mg 0 23 91 NA
57 sapodilla 0 20 gr 1 gr 5 gr 83 12 mg 0 4 18 NA
58 watermelon 1 gr 8 gr 0 0 30 1 mg 0 1 52 80
59 Strawberries 1 gr 8 gr 0 2 gr 32 1 mg 0 2 48 40
60 Srikaya 1 gr 17 gr 0 3 gr 66 14 mg 0 5 NA NA
61 Asparagus cooked without salt 2 gr 4 gr 0 2 gr 22 14 mg 0 2 92 15
62 yam 1 gr 9 gr 0 5 gr 38 4 mg 0 1 NA NA
63 onion 1 gr 8 gr 0 1 gr 31 10 mg 0 2 96 10
64 raw onion 1 gr 9 gr 0 2 gr 40 4 mg 0 2 22 15
65 raw garlic 6 gr 33 gr 0 2 gr 149 17 mg 0 9 84 30
66 spinach cooked without salt 3 gr 4 gr 0 2 gr 23 70 mg 0 1 120 0
67 steamed broccoli 1 gr 4 gr 1 gr 3 gr 22 7 mg 0 1 NA 0
68 chickpea stew 2 gr 8 gr 0 3 gr 35 1 mg 0 2 87 48
69 cauliflower 2 gr 4 gr 0 2 gr 23 15 gr 0 2 102 0
70 raw spicy green chili 2 gr 9 gr 0 1 gr 40 7 mg 0 3 87 0
71 raw spicy chili 2 gr 9 gr 0 1 gr 40 9 mg 0 3 93 0
72 raw ginger 2 gr 18 gr 1 gr 2 gr 80 13 mg 0 7 46 NA
73 dried mushroom 9 gr 73 gr 1 gr 70 gr 284 35 mg 0 3 NA NA
74 shitake mushroom without salt 2 gr 14 gr 0 2 gr 56 4 mg 0 5 37 NA
75 shitake mushroom with salt 2 gr 14 gr 0 2 gr 54 240 mg 0 5 37 NA
76 canned mushroom 2 gr 5 gr 0 2 gr 25 425 mg 0 2 56 NA
77 boiled mungbeans 7 gr 19 gr 0 8 gr 105 2 mg 0 4 83 31
78 kidney beans 9 gr 23 gr 0 7 gr 127 2 mg 0 9 89 28
79 adzuki beans 8 gr 25 gr 0 7 gr 128 8 mg 0 9 79 35
80 raw beans 3 gr 8 gr 0 0 47 4 mg 0 3 117 28
81 boiled beans 3 gr 9 gr 0 0 47 4 mg 0 3 117 28
82 cooked peas without salt 7 gr 17 gr 1 gr 0 98 3 mg 0 9 NA 48
83 cooked peas with salt 7 gr 17 gr 1 gr 0 98 239 mg 0 9 NA 48
84 boiled soybeans 17 gr 10 gr 1 gr 6 gr 173 1 mg 0 3 118 20
85 raw cabbage 1 gr 6 gr 0 3 gr 25 18 mg 0 2 58 0
86 rip pumpkin without salt 1 gr 5 gr 0 1 gr 20 1 mg 0 1 56 0
87 mature radish without salt 1 gr 5 gr 0 2 gr 22 16 mg 0 1 67 NA
88 mature radish without salt 1 gr 4 gr 0 4 gr 20 265 mg 0 1 127 NA
89 boiled bitter melon 1 gr 4 gr 0 2 gr 19 6 mg 0 1 NA 0
90 parsley 3 gr 6 gr 1 gr 3 gr 36 56 mg 0 3 75 0
91 boiled bean sprouts 2 gr 4 gr 0 1 gr 21 10 mg 0 2 73 25
92 boiled bamboo sprout with salt 2 gr 2 gr 0 1 gr 11 240 mg 0 1 72 20
93 boiled bamboo sprout withot salt 2 gr 2 gr 0 1 gr 12 4 mg 0 1 72 20
94 salty canned vegetables 1 gr 5 gr 0 3 gr 19 661 mg 0 1 58 NA
95 mature celery 1 gr 4 gr 0 2 gr 18 91 mg 0 1 58 NA
96 Salad (home prepared) 1 gr 12 gr 3 gr 1 gr 78 23 mg 8 mg 5 105 0
97 eggplant cooked without salt 1 gr 9 gr 0 3 gr 35 1 mg 0 2 63 15
98 eggplant cooked with salt 1 gr 8 gr 0 3 gr 33 239 mg 0 2 63 15
99 raw red tomato 1 gr 4 gr 0 1 gr 18 5 mg 0 1 52 0
100 raw yellow tomato 1 gr 3 gr 0 1 gr 15 23 mg 0 1 67 0
101 raw carrots 1 gr 10 gr 0 3 gr 41 69 mg 0 2 NA 16
102 carrot juice 1 gr 9 gr 0 1 gr 40 29 gr 0 2 NA 43
103 dry roasted almond 22 gr 19 gr 53 gr 12 gr 597 1 mg 0 0 55 0
104 roasted oil almonds 21 gr 18 gr 55 gr 11 gr 607 1 mg 0 0 55 NA
105 dry roasted cashews 15 gr 33 gr 46 gr 3 gr 574 16 mg 0 2 105 22
106 roasted oil cashew 17 gr 30 gr 48 gr 3 gr 580 13 mg 0 1 100 25
107 dry roasted peanuts 24 gr 22 gr 50 gr 8 gr 585 6 mg 0 0 70 14
108 roasted oil peanuts 26 gr 19 gr 49 gr 7 gr 581 6 mg 0 0 70 14
109 boiled salted peanuts 13 gr 21 gr 22 gr 9 gr 318 751 mg 0 4 70 14
110 fried chicken chest 33 gr 1 gr 5 gr 0 187 79 mg 91 mg 1 136 NA
111 roasted chicken chest 31 gr 0 4 gr 0 165 74 mg 85 mg 0 136 NA
112 boiled chicken chest 29 gr 0 3 gr 0 151 63 mg 77 mg 0 136 NA
113 fried chicken thighs 28 gr 1 gr 10 gr 0 218 95 mg 102 mg 1 136 NA
114 roasted chicken thighs 26 gr 0 11 gr 0 209 88 mg 95 mg 0 136 NA
115 fried chicken wings 30 gr 0 9 gr 0 211 91 mg 84 mg 0 136 NA
116 roasted chicken wings 30 gr 0 8 gr 0 203 92 mg 85 mg 0 136 NA
117 boiled chicken wings 27 gr 0 7 gr 0 181 73 mg 74 mg 0 136 NA
118 milkfish 26 gr 0 9 gr 0 190 92 mg 67 mg 0 148 NA
119 pomfret 26 gr 0 3 gr 0 128 56 mg 57 mg 0 124 NA
120 eel 24 gr 0 15 gr 0 236 65 mg 161 mg 0 148 NA
121 atlantic cod 23 gr 0 1 gr 0 105 78 mg 55 mg 0 148 NA
122 pacific cod 23 gr 0 1 gr 0 105 91 mg 47 mg 0 148 NA
123 fried squid 18 gr 8 gr 7 gr 0 175 306 mg 260 mg 5 108 NA
124 carp 23 gr 0 7 gr 0 162 63 mg 84 mg 0 148 NA
125 octopus 30 gr 4 gr 2 gr 0 164 460 mg 96 mg 4 107 NA
126 atlantic herring 33 gr 0 17 gr 0 290 164 mg 110 mg 0 148 NA
127 pacific herring 21 gr 0 18 gr 0 250 95 mg 99 mg 0 148 NA
128 salted mackerel fish 18 gr 0 25 gr 0 305 4450 mg 95 mg 0 NA NA
129 snapper fish 26 gr 0 2 gr 0 128 57 mg 47 mg 0 148 NA
130 whelk snails 48 gr 16 gr 1 gr 0 275 412 mg 130 mg 8 114 NA
131 roasted conch snails 26 gr 2 gr 1 gr 0 130 153 mg 65 mg 2 NA NA
132 mussel 24 gr 7 gr 4 gr 0 172 369 mg 56 mg 5 107 NA
133 crap (blue) 20 gr 0 2 gr 0 102 279 mg 100 mg 0 113 NA
134 clam 26 gr 5 gr 2 gr 0 148 112 mg 67 mg 4 107 NA
135 catfish 19 gr 0 8 gr 0 152 80 mg 64 mg 0 148 NA
136 Lobster 26 gr 3 gr 2 gr 0 143 227 mg 90 mg 3 113 NA
137 atlantic mackerel 24 gr 0 18 gr 0 262 83 mg 75 mg 0 148 NA
138 pacific mackerel 26 gr 0 10 gr 0 201 110 mg 60 mg 0 148 NA
139 mussel 23 gr 0 1 gr 0 112 265 mg 53 mg 0 NA NA
140 Salmon 25 gr 0 8 gr 0 182 56 mg 71 mg 0 148 NA
141 canned atlantic sardines 25 gr 0 11 gr 0 208 505 mg 142 mg 0 148 NA
142 canned sardines in tomato sauce 21 gr 1 gr 10 gr 0 186 414 mg 61 mg 1 108 NA
143 cuttlefish 32 gr 2 gr 1 gr 0 158 744 mg 224 mg 2 107 NA
144 fried anchovy 29 gr 0 10 gr 0 210 3667 mg 85 mg 0 148 NA
145 fried abalone oysters 20 gr 11 gr 7 gr 0 189 591 mg 94 mg 6 107 NA
146 eastern oyster 14 mg 8 gr 5 gr 0 137 422 mg 105 mg 5 107 NA
147 pacific oyster 19 gr 10 gr 5 gr 0 163 212 mg 100 mg 6 107 NA
148 Trout 27 gr 0 8 gr 0 190 67 mg 74 mg 0 148 NA
149 tuna 30 gr 0 6 gr 0 184 50 mg 49 mg 0 148 NA
150 shrimp 21 gr 0 1 gr 0 99 224 mg 195 mg 0 113 NA
151 hard-boiled egg (with shell) 13 gr 1 gr 11 gr 0 155 124 mg 424 mg 1 132 NA
152 poached egg 13 gr 1 gr 10 gr 0 142 294 mg 422 mg 1 137 NA
153 omelette 11 gr 1 gr 12 gr 0 157 161 mg 356 mg 1 136 NA
154 egg sunny side up 14 gr 1 gr 15 gr 0 196 204 mg 457 mg 1 136 NA
155 scrambled eggs 11 gr 2 gr 12 gr 0 167 280 mg 352 mg 2 132 NA
156 Eggnog 4 gr 14 gr 7 gr 0 135 54 mg 59 mg 7 131 NA
157 fresh raw white egg 11 gr 1 gr 0 0 48 166 mg 0 1 145 NA
158 fresh raw yolk 16 gr 4 gr 27 gr 0 317 48 mg 1234 mg 2 146 NA
159 fresh raw whole egg 13 gr 1 gr 10 gr 0 143 140 mg 423 mg 1 136 NA
160 fresh raw whole duck eggs 13 gr 1 gr 14 gr 0 185 146 mg 884 mg 1 139 NA
161 fresh raw whole goose egg 14 gr 1 gr 13 gr 0 185 138 mg 852 mg 1 139 NA
162 fresh raw whole quail eggs 13 gr 0 11 gr 0 158 141 mg 844 mg 0 132 NA
163 fresh raw whole turkey eggs 14 gr 1 gr 12 gr 0 171 151 mg 933 mg 1 132 NA
164 whole-wheat bread 13 gr 41 gr 3 gr 7 gr 247 472 mg 0 19 22 62*
165 toasted whole-wheat bread 16 gr 41 gr 4 gr 9 gr 306 583 mg 0 25 22 NA
166 white bread, low sodium no salt 8 gr 51 gr 3 gr 2.4 gr 267 27 mg 0 29 53 76
167 white bread, low sodium no salt, toasted 9 gr 54 gr 4 gr 0 293 30 mg 1 mg 35 53 NA
168 toasted white bread 9 gr 54 gr 4 gr 3 gr 293 592 mg 1 mg 32 53 NA
169 egg bagel 11 gr 53 gr 2 gr 2 gr 278 505 mg 24 mg 32 48 72
170 wheat bagel 11 gr 53 gr 1 gr 4 gr 255 507 mg 0 30 53 NA
171 Hamburger (McD) 12 gr 31 gr 9 gr 1 gr 252 507 mg 27 mg 16 NA 76
172 Hamburger (King) 14 gr 28 gr 12 gr 2 gr 275 455 mg 35 mg 14 69 76
173 boiled tempeh (fermented soybean) 18 gr 9 gr 11 gr 0 196 14 mg 0 5 79 3
174 fried tofu 17 gr 10 gr 20 gr 4 gr 271 16 mg 0 4 107 2
175 roast beef(no fat) 26 gr 0 7 gr 0 171 74 mg 64 mg 0 154 NA
176 roast beef sirloin(no fat) 26 gr 0 10 gr 0 193 54 mg 83 mg 0 94 NA
177 roast beef tenderloin(no fat) 28 gr 0 13 gr 0 231 72 mg 83 mg 0 144 NA
178 oast beef rib(no fat) 28 gr 0 15 gr 0 253 73 mg 81 mg 0 144 NA
179 smoked beef (sliced) 19 gr 1 gr 6 gr 0 139 1431 mg 67 mg 1 NA NA
180 roast mutton 27 gr 0 3 gr 0 143 86 mg 75 mg 0 116 NA
181 grilled buffalo meat 27 gr 0 2 gr 0 131 56 mg 61 mg 0 155 NA
182 cooked beef sausage 18 gr 0 28 gr 0 332 652 mg 82 mg 0 93 NA
183 Corned beef (canned) 19 gr 1 gr 7 gr 0 142 1342 mg 65 mg 1 NA NA
184 instant oatmeal,fruit,hot water 1 gr 14 gr 1 gr 1 gr 72 94 mg 0 6 NA 59
185 instant oatmeal,french Vanilla,hot water 2 gr 20 gr 1 gr 2 gr 102 154 mg 0 9 NA 59
186 instant oatmeal,honey nut,hot water 2 gr 19 gr 2 gr 2 gr 107 147 mg 0 9 NA 59
187 Donut(+ chocolate/sugar) 5 gr 57 gr 20 gr 2 gr 417 340 mg 57 mg 33 102 108
188 sponge cake 5 gr 61 gr 3 gr 0 289 244 mg 102 mg 39 108 73
189 brownies 5 gr 64 gr 16 gr 2 gr 405 312 mg 17 mg 38 106 42
190 roasted muffin+raisins 5 gr 56 gr 9 gr 8 gr 313 527 mg 9 mg 29 89 60
191 cheese croissant 9 gr 47 gr 21 gr 3 gr 414 555 mg 57 mg 27 79 67
192 roasted waffle 7 gr 49 gr 10 gr 2 gr 312 730 mg 15 mg 28 85 76
193 plain biscuits 6 gr 48 gr 17 gr 1 gr 365 1052 mg 1 mg 28 53 59
194 chocolate wafer 7 gr 72 gr 14 gr 3 gr 433 580 mg 2 mg 45 83 78
195 cracker meal 9 gr 81 2 gr 3 gr 383 28 mg 0 57 38 65
196 fruid pie (dried) 3 gr 43 gr 16 gr 3 gr 316 374 mg 374 mg 21 79 NA
197 apple pie 2 gr 34 gr 11 gr 2 gr 237 266 mg 0 17 72 60
198 sweet chocolate pudding 2 gr 23 gr 5 gr 0 142 152 mg 1 mg 12 NA 47
199 bright moon cake 10 gr 71 gr 5 gr 3 gr 376 1215 mg 21 mg 46 79 NA
200 fruit pastry 5 gr 69 gr 11 gr 1 gr 391 334 mg 0 46 45 59
201 banana chip 2 gr 58 gr 34 gr 8 gr 519 6 mg 0 27 91 NA
202 potato chips (no salt) 7 gr 53 gr 35 gr 5 gr 536 8 mg 0 27 109 54
203 potato chips 7 gr 50 gr 37 gr 4 gr 547 525 mg 0 24 116 54
204 soy snacks with salt 27 gr 53 gr 7 gr 4 gr 376 842 mg 0 30 122 18
205 milk powder 26 gr 38 gr 27 gr 0 496 371 mg 97 mg 20 137 45
206 Liquid chocolate milk 3 gr 10 gr 3 gr 1 gr 83 60 mg 12 mg 5 136 34
207 liquid milk low salt 3 gr 4 gr 3 gr 0 61 3 mg 14 mg 3 138 NA
208 sweetened condensed milk 8 gr 54 gr 9 gr 0 321 127 mg 34 mg 33 137 61
209 mozarella cheese (whole milk) 22 gr 2 gr 22 gr 0 300 627 79 mg 2 85 NA
210 fontina cheese 26 gr 2 gr 31 gr 0 389 800 mg 116 mg 1 135 NA
211 cream cheese 8 gr 3 gr 35 gr 0 349 296 mg 110 mg 1 127 NA
212 swiss cheese 27 gr 5 gr 28 gr 0 380 192 mg 92 mg 2 143 NA
213 parmesan cheese 38 gr 4 gr 29 gr 0 431 1529 mg 88 mg 2 118 NA
214 gouda cheese 25 gr 2 gr 27 gr 0 356 819 mg 114 mg 2 138 NA
215 cheddar cheese 25 gr 1 gr 33 gr 0 403 621 mg 105 mg 1 125 NA
216 cream powder 5 gr 55 35 gr 0 545 181 mg 0 31 139 NA
217 yoghurt plain (skim milk) 6 gr 8 gr 0 0 56 77 mg 2 mg 5 80 20
218 yoghurt plain (whole milk) 3 gr 5 gr 3 gr 0 61 46 mg 13 mg 3 82 NA
219 chocolate yoghurt (no fat) 4 gr 24 gr 0 1 gr 108 135 mg 1 mg 12 NA NA
220 fruit yoghurt(low fat) 4 gr 19 gr 1 gr 0 102 58 mg 4 mg 9 82 47
221 butter with salt 1 gr 0 81 gr 0 717 576 mg 215 mg 0 136 NA
222 butter, no salt 1 gr 0 81 gr 0 717 11 mg 215 mg 0 136 NA
223 soft drink 0 0 0 0 0 21 mg 0 0 0 0
224 Cola, no caffein 0 11 gr 0 0 41 4 mg 0 2 0 53
225 chocolate mix + milk 3 gr 12 gr 3 gr 0 85 58 mg 9 mg 6 85 41
226 strawberry mix + milk 3 gr 12 gr 3 gr 0 88 48 mg 12 mg 6 139 32
227 instant coffee 0 0 0 0 2 4 mg 0 0 NA 0
228 instan orange juice 0 13 gr 0 0 54 2 mg 0 4 NA 46
229 black tea 0 0 0 0 1 0 0 0 0 0
230 herbal tea 0 0 0 0 1 0 0 0 0 0


source from : DuniaFitnes.com
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