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Tablica prehrambene vrijednosti namirnica

8

U tablici (tablica kalorija) pronađite kalorijsku vrijednost namirnica, usporedite što je zdravije i koliko pojedina namirnica ima proteina, ugljikohidrata i masti.

Svakako je preporuka da pomno promotrite cijelu tablicu kalorija kako bi bili sigurni da ste odabrali prave namirnice u svom jelovniku.


MLIJEKO I MLIJEČNI PROIZVODI

Namirnica (100 g)

Energija

UH

Bjelančevine

Masti

kJ

kcal

g

g

g

Mlijeko (0,9 % masti)

167

40

4,7

3,3

0,9

Mlijeko (3,2 % masti)

275

66

4,7

3,3

3,2

Jogurt (obični)

360

40

5

4

4

Kiselo vrhnje

800

192

3

3

18

Slatko vrhnje

1300

317

2

3

32

Puding od čokolade

560

134

21

3,5

4

Sirni namazi (23% masti)

480

115

6

13

5

Topljeni sir (45 % masti)

1275

385

6

14

24

Tvrdi sir (45% masti)

1555

372

3

25

28

Svježi kravlji sir

101

72

4

15

3

 

MESO I MESNE PRERAĐEVINE

Namirnica (100 g)

Energija

UH

Bjelančevine

Masti

kJ

kcal

g

g

g

Bubrezi (teleći)

505

121

1

15

6

Hrenovke (govedina + svinjetina)

1350

320

2

11

29

Hrenovke (pileće)

1080

258

7

13

20

Janjetina (srednje masna)

875

211

0

19

15

Jetra (teleća)

575

137

4

18

4

Jetrena pašteta

1860

440

1

12

40

Kobasica (prosječno)

1355

324

1

11

30

Konjetina

370

89

0

16

2

Krvavice

1780

424

0

13

39

Kunić

550

132

1

16

6

Mesni narezak (svinjsko meso)

1780

424

4

12

40

Mljeveno, miješano meso

1060

253

0

20

19

Ovčetina

1050

246

0

13

24

Piletina (bijelo meso bez kostiju)

600

144

0

21

3

Puretina (bijelo meso bez kostiju)

970

231

0

22

5

Salama parizer

2190

523

1

17

47

Salama, pileća, pureća

820

197

1

16

14

Slanina

2530

605

0

8

60

Srnetina

515

123

0

21

3

Svinjetina

1445

345

0

18

27

Šunka dimljena i pršut

1653

385

0

18

33

Šunka (kuhana)

1145

274

0

19

20

Šunka pureća/pileća

525

128

0

19

5

Teletina

390

105

0

21

3

 

RIBA

Namirnica (100 g)

Energija

UH

Bjelančevine

Masti

kJ

kcal

g

g

g

Bakalar

295

76

0

17

1

Dagnja

270

66

2

12

2

Grgeč

295

75

0

15

2

Haringa

650

155

0

13

10

Inćun

310

89

0

17

3

Jastog

305

86

1

16

2

Jegulja

875

209

1

9

18

Kamenica (ostriga)

225

49

4

6

1

Lignja

295

77

1

16

1

Losos

910

217

0

20

14

Pastrva

470

112

0

18

2

Sardine u ulju

1005

240

1

24

14

Skuša

820

195

0

19

12

Šaran

270

65

0

10

3

Škampi

310

91

0

17

2

Štuka

305

85

0

17

2

Tunj u ulju

1270

303

0

24

21

 

PROIZVODI OD ŽITARICA

Namirnica (100 g)

Energija

UH

Bjelančevine

Masti

kJ

kcal

g

g

g

Crni kruh

1046

250

51

6

1

Dvopek

1590

397

77

10

1

Griz

1550

370

75

10

1

Kolači od samog tijesta

1315

314

39

7

13

Kokice

1580

376

72

13

4

Kruh sa cijelim zrnima

1004

240

46

7

1

Kukuruzni kruh

915

220

31

5

9

Kukuruzne pahuljice

1625

388

83

6

1

Musli

1550

371

68

11

6

Polubijeli kruh

1055

252

52

3

1

Pšenično brašno

1550

370

71

12

2

Raženo brašno

1490

356

35

9

1

Riža ljuštena

1540

368

79

7

1

Riža neljuštena

1550

371

75

7

2

Soja u zrnu

1785

427

26

38

19

Sojin sir (tofu)

285

72

2

8

4

Tjestenina sa jajima

1630

390

72

13

3

Zobene pahuljice

1680

402

66

14

7

 

KRUMPIR I PROIZVODI OD KRUMPIRA

Namirnica (100 g)

Energija

UH

Bjelančevine

Masti

kJ

kcal

g

g

g

Čips od krumpira

2375

568

50

5

40

Krumpir

355

85

19

2

0

Kuhani valjušci od krumpirova tijesta

490

117

27

1

0

Pomfrit

1130

270

34

4

12

 

VOĆE

Namirnica (100 g)

Energija

UH

Bjelančevine

Masti

kJ

kcal

g

g

g

Ananas

230

56

13

0

0

Banane

410

99

23

1

0

Borovnice

260

62

14

1

1

Breskve

192

46

11

1

0

Dinje

100

24

5

1

0

Grožđe

295

70

16

1

0

Grejp

180

42

10

1

0

Jabuka

218

52

12

0

0

Jagode

150

36

7

1

0

Kivi

230

55

11

1

1

Kruške

230

55

12

0

0

Lubenica

100

24

5

1

0

Maline

170

40

8

1

0

Mandarine

200

48

11

1

0

Marelice

230

54

12

1

0

Naranče

226

54

9

1

0

Ribizl (crveni)

190

45

10

1

0

Ribizl (crni)

260

63

14

1

0

Šljive

245

58

14

1

0

Trešnje

240

57

13

1

0

 

POVRĆE

Namirnica (100 g)

Energija

UH

Bjelančevine

Masti

kJ

kcal

g

g

g

Artičoke

90

23

5

1

0

Brokula

140

33

4

3

0

Cikla

150

37

8

2

0

Cvjetača

117

28

4

2

0

Celer

159

38

7

2

0

Grah

480

110

21

7

1

Grašak

389

93

14

7

1

Kelj

190

46

5

4

1

Krastavci

42

10

2

1

0

Kupus (kiseli)

109

26

4

2

0

Kupus (slatki)

218

52

7

4

1

Luk

175

42

9

1

0

Mrkva

146

35

7

1

0

Paprika

117

28

5

1

0

Patlidžan

110

26

5

1

0

Poriluk

160

38

6

2

0

Rajčica

80

19

3

1

0

Šampinjoni

101

24

3

3

0

Šparoga

80

20

3

2

0

Špinat

96

23

2

2

0

Zelena salata

59

14

2

1

0

Zelje

100

25

4

1

0

 

MASNOĆE

Namirnica (100 g)

Energija

UH

Bjelančevine

Masti

kJ

kcal

g

g

g

Maslac

3190

755

0

1

83

Margarin

3040

720

0

0

81

Majoneza

3200

761

3

1

80

Majoneza light

1440

341

6

1

35

Svinjska mast

3800

900

0

0

100

Biljna mast

3150

753

9

14

74

Tartar umak

1975

480

2

1

52

Ulje maslinovo

3800

900

0

0

100

Ulje repino

3800

900

0

0

100

Ulje od suncokreta

3885

928

0

0

100

Ulje od kukuruznih klica

3891

930

0

0

100

 

JAJA

Namirnica (100 g)

Energija

UH

Bjelančevine

Masti

kJ

kcal

g

g

g

Cijelo jaje

700

167

1

13

11

Žutanjak

1580

377

0

16

32

Bjelanjak

230

54

1

11

0

 

SLATKIŠI

Namirnica (100 g)

Energija

UH

Bjelančevine

Masti

kJ

kcal

g

g

g

Biskvit masni

1945

462

52

5

26

Bomboni tvrdi obični

1630

390

91

0

0

Bomboni voćni

1220

292

73

0

0

Čokolada mliječna

2355

563

55

9

33

Čokolada za kuhanje

2355

564

63

14

28

Čokoladni bomboni

1985

490

68

5

22

Čokoladni namaz – nutella

2220

534

59

7

30

Guma za žvakanje

1170

280

70

0

0

Gumeni bomboni

1450

345

88

0

0

Kakao prah

970

232

55

20

14

Keks sa čokoladnim preljevom

2200

530

68

6

28

Marmelada

1090

261

66

0

0

Med

1275

303

81

0

0

Napolitanke

2305

550

62

4

32

Piškoti

1635

393

70

12

7

Plazma keks

1810

440

70

12

12

Puding u prahu

1600

380

95

0

0

Šećer kristal

1650

391

100

0

0

 

PIĆA

Namirnica (100 g)

Energija

UH

Bjelančevine

Masti

kJ

kcal

g

g

g

Limunada

210

49

12

0

0

Sok od jabuke

200

47

12

0

0

Sok od naranče

200

47

11

1

0

Sok od grejpa

170

40

9

1

0

Sok od ribiza

210

50

12

0

0

Sok od mrkve

120

28

6

1

0

Sok od grožđa

300

71

18

0

0

Svijetlo pivo

190

45

4

1

0

Crno vino

280

66

0

0

0

Bijelo vino

290

70

0

0

0

Rakija

770

185

0

0

0

Pjenušavo vino

350

84

3

0

0

Viski

1050

250

0

0

0

 

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