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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