Besinlerin Kalori Değerleri

Sağlıklı bir şekilde beslenebilmek ve günümüzün en önemli sağlık sorunlarından birisi olarak gösterilen obeziteden kaçınmak için artık bilinçli bir beslenme programına sahip olmamız gerekiyor. Bunun için de olmazsa olmaz şartlardan birisi besinlerin içeriğinde neler olduğunu ve ne kadar enerji sağladıklarını bilmek.

Balıklar

Alabalık (100 Gr)

• Enerji (K.Cal) : 168
• Protein (gr) : 18.3
• Yağ(gr) : 10.0
• Karbonhidrat (gr) : Yok

Kalkan (100 Gr)

• Enerji (K.Cal) : 193
• Protein (gr) : 14.3
• Yağ(gr) : 14.4
• Karbonhidrat (gr) : Yok

Levrek

• Enerji(K.Cal):93
• Protein (gr):19.2
• Yağ(gr):01.2
• Karbonhidrat (gr):Yok

Palamut

• Enerji(K.Cal):168
• Protein (gr):24.0
• Yağ(gr):07.3
• Karbonhidrat (gr):Yok

Uskumru

• Enerji(K.Cal):159
• Protein (gr):21.9
• Yağ(gr):07.3
• Karbonhidrat (gr):Yok

Tuzlanmış Balık

• Enerji(K.Cal):305
• Protein (gr):18.5
• Yağ(gr):25.1
• Karbonhidrat (gr):Yok

Sakatatlar        

Beyin 

• Enerji(K.Cal):125
• Protein (gr):10.4
• Yağ(gr):08.6
• Karbonhidrat (gr):0.8

Kuzu Böbrek

• Enerji(K.Cal):105
• Protein (gr):16.8
• Yağ(gr):03.3
• Karbonhidrat (gr):0.9

Dalak (Dana)

• Enerji(K.Cal):104
• Protein (gr):18.1
• Yağ(gr):3.0
• Karbonhidrat (gr):Yok

Dil

• Enerji(K.Cal):130
• Protein (gr):18.5
• Yağ(gr):05.3
• Karbonhidrat (gr):0.9

Karaciğer

• Enerji(K.Cal):140
• Protein (gr):19.2
• Yağ(gr):04.7
• Karbonhidrat (gr):04.1

Yürek

• Enerji(K.Cal):124
• Protein (gr):15.0
• Yağ(gr):05.7
• Karbonhidrat (gr):01.8

Kümes ve Av Hayvanları        

Tavuk

• Enerji(K.Cal):215
• Protein (gr):18.6
• Yağ(gr):15.1
• Karbonhidrat (gr):Yok

Hindi 

• Enerji(K.Cal):160
• Protein (gr):02.4
• Yağ(gr):8.0
• Karbonhidrat (gr):Yok

Tavşan

• Enerji(K.Cal):162
• Protein (gr):21.0
• Yağ(gr):08.1
• Karbonhidrat (gr):Yok

Sülün

• Enerji(K.Cal):181
• Protein (gr):22.7
• Yağ(gr):09.3
• Karbonhidrat (gr):Yok

Bıldırcın

• Enerji(K.Cal):192
• Protein (gr):19.8
• Yağ(gr):12.1
• Karbonhidrat (gr):Yok

Yumurta

• Enerji(K.Cal):158
• Protein (gr):12.1
• Yağ(gr):11.2
• Karbonhidrat (gr):Yok

Sebzeler ve Baklagiller        

Bakla 

• Enerji(K.Cal):72
• Protein (gr):05.2
• Yağ(gr):0.4
• Karbonhidrat (gr):09.8

Baya 

• Enerji(K.Cal):36
• Protein (gr):02.4
• Yağ(gr):0.3
• Karbonhidrat (gr):07.6

Bezelye 

• Enerji(K.Cal):84
• Protein (gr):06.3
• Yağ(gr):0.4
• Karbonhidrat (gr):14.4

Börülce

• Enerji(K.Cal):127
• Protein (gr):9.0
• Yağ(gr):0.8
• Karbonhidrat (gr):21.8

Asma Yaprağı

• Enerji(K.Cal):97
• Protein (gr):03.8
• Yağ(gr):01.1
• Karbonhidrat (gr):15.6

Yeşil Biber

• Enerji(K.Cal):22
• Protein (gr):01.2
• Yağ(gr):0.2
• Karbonhidrat (gr):04.8

Domates

• Enerji(K.Cal):22
• Protein (gr):01.1
• Yağ(gr):0.2
• Karbonhidrat (gr):04.8

Salatalık

• Enerji(K.Cal):14
• Protein (gr):0.6
• Yağ(gr):0.1
• Karbonhidrat (gr):03.2

Ebegümeci 

• Enerji(K.Cal):48
• Protein (gr):04.4
• Yağ(gr):0.6
• Karbonhidrat (gr):04.3

Enginar 

• Enerji(K.Cal):53
• Protein (gr):3.0
• Yağ(gr):0.2
• Karbonhidrat (gr):07.8

Fasulye    

• Enerji(K.Cal):32
• Protein (gr):01.8
• Yağ(gr):0.2
• Karbonhidrat (gr):7.0

Havuç      

• Enerji(K.Cal):42
• Protein (gr):01.1
• Yağ(gr):0.2
• Karbonhidrat (gr):10.0

Kabak

• Enerji(K.Cal):26
• Protein (gr):1.0
• Yağ(gr):0.1
• Karbonhidrat (gr):06.6

Karnabahar

• Enerji(K.Cal):27
• Protein (gr):02.7
• Yağ(gr):0.2
• Karbonhidrat (gr):05.2

Kereviz

• Enerji(K.Cal):40
• Protein (gr):01.8
• Yağ(gr):0.3
• Karbonhidrat (gr):08.5

Kıvırcık Salata

• Enerji(K.Cal):20
• Protein (gr):01.7
• Yağ(gr):0.1
• Karbonhidrat (gr):04.1

Beyaz Lahana

• Enerji(K.Cal):24
• Protein (gr):01.3
• Yağ(gr):0.2
• Karbonhidrat (gr):05.4

Ispanak

• Enerji(K.Cal):26
• Protein (gr):03.2
• Yağ(gr):0.3
• Karbonhidrat (gr):04.3

Marul  

• Enerji(K.Cal):14
• Protein (gr):01.2
• Yağ(gr):0.2
• Karbonhidrat (gr):02.5

Mantar   

• Enerji(K.Cal):28
• Protein (gr):02.7
• Yağ(gr):0.3
• Karbonhidrat (gr):04.4

Maydanoz

• Enerji(K.Cal):44
• Protein (gr):03.6
• Yağ(gr):0.6
• Karbonhidrat (gr):08.5

Nane          

• Enerji(K.Cal):65
• Protein (gr):5.0
• Yağ(gr):01.3
• Karbonhidrat (gr):07.9

Patlıcan

• Enerji(K.Cal):25
• Protein (gr):01.2
• Yağ(gr):0.2
• Karbonhidrat (gr):05.6

Patates    

• Enerji(K.Cal):76
• Protein (gr):02.1
• Yağ(gr):0.1
• Karbonhidrat (gr):17.0

Soğan (Kuru)

• Enerji(K.Cal):38
• Protein (gr):01.5
• Yağ(gr):0.1
• Karbonhidrat (gr):08.7

Pırasa  

• Enerji(K.Cal):52
• Protein (gr):02.2
• Yağ(gr):0.3
• Karbonhidrat (gr):11.2

Sarımsak  

• Enerji(K.Cal):137
• Protein (gr):06.2
• Yağ(gr):0.2
• Karbonhidrat (gr):30.0

Semizotu  

• Enerji(K.Cal):32
• Protein (gr):2.0
• Yağ(gr):0.5
• Karbonhidrat (gr):03.9

Yer Elması  

• Enerji(K.Cal):75
• Protein (gr):02.3
• Yağ(gr):0.1
• Karbonhidrat (gr):16.7

Turp

• Enerji(K.Cal):19
• Protein (gr):0.9
• Yağ(gr):0.1
• Karbonhidrat (gr):04.2

Kuru Fasulye 

• Enerji(K.Cal):340
• Protein (gr):22.3
• Yağ(gr):01.6
• Karbonhidrat (gr):61.3

Nohut

• Enerji(K.Cal):360
• Protein (gr):20.5
• Yağ(gr):04.8
• Karbonhidrat (gr):61.0

Mercimek 

• Enerji(K.Cal):340
• Protein (gr):24.7
• Yağ(gr):01.1
• Karbonhidrat (gr):60.1

Soya F.  

• Enerji(K.Cal):403
• Protein (gr):34.0
• Yağ(gr):17.8
• Karbonhidrat (gr):33.5

Bakla İçi  

• Enerji(K.Cal):338
• Protein (gr):25.1
• Yağ(gr):01.7
• Karbonhidrat (gr):58.2

Barbunya 

• Enerji(K.Cal):350
• Protein (gr):23.0
• Yağ(gr):01.2
• Karbonhidrat (gr):63.7

Meyveler        

Ayva 

• Enerji(K.Cal):57
• Protein (gr):0.7
• Yağ(gr):0.4
  • Karbonhidrat (gr):15.3

Armut   

• Enerji(K.Cal):61
• Protein (gr):0.7
• Yağ(gr):0.4
• Karbonhidrat (gr):15.3

Çilek    

• Enerji(K.Cal):37
• Protein (gr):0.7
• Yağ(gr):0.5
• Karbonhidrat (gr):08.4

Dut    

• Enerji(K.Cal):93
• Protein (gr):0.9
• Yağ(gr):01.1
• Karbonhidrat (gr):19.8

Elma  

• Enerji(K.Cal):58
• Protein (gr):0.2
• Yağ(gr):0.6
• Karbonhidrat (gr):15.0

Erik       

• Enerji(K.Cal):75
• Protein (gr):0.8
• Yağ(gr):0.2
• Karbonhidrat (gr):19.7

Greyfurt  

• Enerji(K.Cal):41
• Protein (gr):0.5
• Yağ(gr):0.1
• Karbonhidrat (gr):10.6

İncir         

• Enerji(K.Cal):80
• Protein (gr):01.2
• Yağ(gr):0.4
• Karbonhidrat (gr):20.4

Karpuz   

• Enerji(K.Cal):26
• Protein (gr):0.5
• Yağ(gr):0.2
• Karbonhidrat (gr):06.4

Kavun          

• Enerji(K.Cal):33
• Protein (gr):0.8
• Yağ(gr):0.3
• Karbonhidrat (gr):06.4

Kayısı    

• Enerji(K.Cal):51
• Protein (gr):1.0
• Yağ(gr):0.2
• Karbonhidrat (gr):12.9

Kiraz        

• Enerji(K.Cal):70
• Protein (gr):01.3
• Yağ(gr):0.3
• Karbonhidrat (gr):17.4

Limon   

• Enerji(K.Cal):27
• Protein (gr):01.1
• Yağ(gr):0.3
• Karbonhidrat (gr):08.2

Mandalina 

• Enerji(K.Cal):46
• Protein (gr):0.8
• Yağ(gr):0.2
• Karbonhidrat (gr):11.6

Muz       

• Enerji(K.Cal):85
• Protein (gr):01.1
• Yağ(gr):0.2
• Karbonhidrat (gr):11.6

Portakal       

• Enerji(K.Cal):50
• Protein (gr):1.0
• Yağ(gr):0.2
• Karbonhidrat (gr):12.3

Şeftali       

• Enerji(K.Cal):38
• Protein (gr):0.6
• Yağ(gr):0.1
• Karbonhidrat (gr):09.7

Üzüm   

• Enerji(K.Cal):67
• Protein (gr):0.6
• Yağ(gr):0.3
• Karbonhidrat (gr):17.3

Vişne      

• Enerji(K.Cal):60
• Protein (gr):01.2
• Yağ(gr):0.3
• Karbonhidrat (gr):14.4

Süt ve Süt Ürünleri 

Yağlı B. Peyniri

• Enerji(K.Cal):289
• Protein (gr):22.5
• Yağ(gr):21.6
• Karbonhidrat (gr):Yok

Kaşar Peyniri 

• Enerji(K.Cal):404
• Protein (gr):27.0
• Yağ(gr):31.8
• Karbonhidrat (gr):01.4

İnek Sütü   

• Enerji(K.Cal):61
• Protein (gr):03.3
• Yağ(gr):03.3
• Karbonhidrat (gr):04.6

Koyun Sütü   

• Enerji(K.Cal):108
• Protein (gr):6.0
• Yağ(gr):7.0
• Karbonhidrat (gr):05.4

Yoğurt 

• Enerji(K.Cal):63
• Protein (gr):05.3
• Yağ(gr):01.6
• Karbonhidrat (gr):7.0

Et ve Et Ürünleri        

Sığır eti

• Enerji(K.Cal):225
• Protein (gr):19.4
• Yağ(gr):15.8
• Karbonhidrat (gr):Yok

Dana eti      

• Enerji(K.Cal):156
• Protein (gr):19.7
• Yağ(gr):8.0
• Karbonhidrat (gr):Yok

Koyun eti    

• Enerji(K.Cal):247
• Protein (gr):16.8
• Yağ(gr):19.4
• Karbonhidrat (gr):Yok

Pastırma    

• Enerji(K.Cal):250
• Protein (gr):29.5
• Yağ(gr):13.9
• Karbonhidrat (gr):Yok

Salam     

• Enerji(K.Cal):450
• Protein (gr):23.8
• Yağ(gr):38.1
• Karbonhidrat (gr):01.2

Sucuk         

• Enerji(K.Cal):452
• Protein (gr):21.4
• Yağ(gr):40.8
• Karbonhidrat (gr):Yok

Baharat ve Tat Vericiler        

Defne Yaprağı

• Enerji(K.Cal):313
• Protein (gr):07.6
• Yağ(gr):08.4
• Karbonhidrat (gr):75.6

Dereotu(Kuru)

• Enerji(K.Cal):253
• Protein (gr):20.0
• Yağ(gr):04.4
• Karbonhidrat (gr):56.0

Hardal    

• Enerji(K.Cal):470
• Protein (gr):25.0
• Yağ(gr):29.0
• Karbonhidrat (gr):35.0

H. Cevizi

• Enerji(K.Cal):525
• Protein (gr):06.4
• Yağ(gr):36.3
• Karbonhidrat (gr):50.0

Karabiber 

• Enerji(K.Cal):255
• Protein (gr):11.0
• Yağ(gr):03.3
• Karbonhidrat (gr):65.0

Kırmız Biber  

• Enerji(K.Cal):318
• Protein (gr):12.0
• Yağ(gr):17.3
• Karbonhidrat (gr):57.0

Kekik           

• Enerji(K.Cal):275
• Protein (gr):09.1
• Yağ(gr):07.4
• Karbonhidrat (gr):64.3

Kimyon    

• Enerji(K.Cal):375
• Protein (gr):18.0
• Yağ(gr):22.3
• Karbonhidrat (gr):44.2

Tarçın           

• Enerji(K.Cal):260
• Protein (gr):4.0
• Yağ(gr):03.2
• Karbonhidrat (gr):80.0

Susam          

• Enerji(K.Cal):590
• Protein (gr):26.5
• Yağ(gr):55.0
• Karbonhidrat (gr):09.4

Zencefil  

• Enerji(K.Cal):350
• Protein (gr):09.1
• Yağ(gr):06.1
• Karbonhidrat (gr):71.1

Unlu Mamuller        

Bisküvi      

• Enerji(K.Cal):462
• Protein (gr):05.4
• Yağ(gr):16.0
• Karbonhidrat (gr):74.5

Buğday unu 

• Enerji(K.Cal):365
• Protein (gr):11.8
• Yağ(gr):01.1
• Karbonhidrat (gr):74.7

Bulgur     

• Enerji(K.Cal):357
• Protein (gr):10.3
• Yağ(gr):01.2
• Karbonhidrat (gr):78.1

İrmik           

• Enerji(K.Cal):371
• Protein (gr):11.4
• Yağ(gr):0.9
• Karbonhidrat (gr):77.0

Makarna

• Enerji(K.Cal):370
• Protein (gr):12.5
• Yağ(gr):01.2
• Karbonhidrat (gr):75.2

Pirinç           

• Enerji(K.Cal):363
• Protein (gr):06.7
• Yağ(gr):0.4
• Karbonhidrat (gr):80.4

Tatlılar        

Bal              

• Enerji(K.Cal):315
• Protein (gr):0.3
• Yağ(gr):Yok
• Karbonhidrat (gr):78.4

Dondurma     

• Enerji(K.Cal):193
• Protein (gr):04.5
• Yağ(gr):10.6
• Karbonhidrat (gr):20.8

Çikolata      

• Enerji(K.Cal):550
• Protein (gr):09.3
• Yağ(gr):36.0
• Karbonhidrat (gr):51.3

Reçel         

• Enerji(K.Cal):275
• Protein (gr):0.6
• Yağ(gr): 0.5
• Karbonhidrat (gr):70.0

Helva(Tahin)

• Enerji(K.Cal):516
• Protein (gr):10.5
• Yağ(gr):30.0
• Karbonhidrat (gr):53.5

İrmik Helvası 

• Enerji(K.Cal):302
• Protein (gr):03.8
• Yağ(gr):12.5
• Karbonhidrat (gr):43.6

Şeker         

• Enerji(K.Cal):384
• Protein (gr):Yok
• Yağ(gr):Yok
• Karbonhidrat (gr):99.5

Muhallebi   

• Enerji(K.Cal):173
• Protein (gr):05.1
• Yağ(gr):03.8
• Karbonhidrat (gr):29.8

Sütlaç       

• Enerji(K.Cal):140
• Protein (gr):03.4
• Yağ(gr):02.7
• Karbonhidrat (gr):38.0

Kadayıf    

• Enerji(K.Cal):290
• Protein (gr):04.3
• Yağ(gr):10.0
• Karbonhidrat (gr):47.0

Şöbiyet     

• Enerji(K.Cal):300
• Protein (gr):03.5
• Yağ(gr):08.5
• Karbonhidrat (gr):45.0

Çerez ve Kuru Yemişler        

A. Çekirdeği  

• Enerji(K.Cal):560
• Protein (gr):24.0
• Yağ(gr):47.3
• Karbonhidrat (gr):20.0

Badem     

• Enerji(K.Cal):600
• Protein (gr):18.6
• Yağ(gr):54.2
• Karbonhidrat (gr):19.8

Ceviz        

• Enerji(K.Cal):650
• Protein (gr):15.0
• Yağ(gr):64.0
• Karbonhidrat (gr):15.8

Fındık         

• Enerji(K.Cal):634
• Protein (gr):12.6
• Yağ(gr):62.4
• Karbonhidrat (gr):16.8

K. Çekirdeği

• Enerji(K.Cal):610
• Protein (gr):30.1
• Yağ(gr):50.0
• Karbonhidrat (gr):10.0

Kestane      

• Enerji(K.Cal):194
• Protein (gr):02.9
• Yağ(gr):01.5
• Karbonhidrat (gr):42.0

Kuru İncir      

• Enerji(K.Cal):274
• Protein (gr):04.3
• Yağ(gr):01.3
• Karbonhidrat (gr):70.0

Kuru Kayısı    

• Enerji(K.Cal):260
• Protein (gr):5.0
• Yağ(gr):0.5
• Karbonhidrat (gr):66.5

Kuru Üzüm  

• Enerji(K.Cal):290
• Protein (gr):02.5
• Yağ(gr):0.2
• Karbonhidrat (gr):77.5

Şam Fıstığı   

• Enerji(K.Cal):600
• Protein (gr):19.5
• Yağ(gr):54.0
• Karbonhidrat (gr):19.0

Diğer Besinler        

Et suyu Tableti

• Enerji(K.Cal):120
• Protein (gr):20.0
• Yağ(gr):3.0
• Karbonhidrat (gr):5.0

Ketçap      

• Enerji(K.Cal):106
• Protein (gr):2.0
• Yağ(gr):0.5
• Karbonhidrat (gr):25.0

Salata sosları

• Enerji(K.Cal):450
• Protein (gr):Yok
• Yağ(gr):50.1
• Karbonhidrat (gr):02.5

Salça               

• Enerji(K.Cal):98
• Protein (gr):02.7
• Yağ(gr):0.4
• Karbonhidrat (gr):21.4

Sirke              

• Enerji(K.Cal):13
• Protein (gr):Yok
• Yağ(gr):Yok
• Karbonhidrat (gr):6.0

Turşu          

• Enerji(K.Cal):10
• Protein (gr):0.6
• Yağ(gr):0.2
• Karbonhidrat (gr):2.0

Yeşil zeytin   

• Enerji(K.Cal):144
• Protein (gr):01.5
• Yağ(gr):13.5
• Karbonhidrat (gr):02.8

Siyah zeytin  

• Enerji(K.Cal):207
• Protein (gr):01.8
• Yağ(gr):0.2
• Karbonhidrat (gr):2.0

Zeytinyağı 

• Enerji(K.Cal):884
• Protein (gr):Yok
• Yağ(gr):100.0
• Karbonhidrat (gr):Yok