Body Weight kg Η2Ο Κcal Pr F C Ca P Fe Na K Mg A B1 B2 B3 B6 B9 B12 C D E
RDA         1100 1000 15 2000 2200 400 4000 1.4 1.6 18 2.0 400 600 60 200 10

Nutrition - Food Contents [Instructions]
























Cucumber 95 15 0.9 0 3 25 27 1 6 160 13 250 0.03 0.04 0.02 0.04 6.7 0 11 0 3
Artichokes 85 44 2 0 9 51 69 1 30 301 43 150 0.07 0.04 0.7 0.02 21 0 2 0 0.2
Almonds 4 598 18 51 19 234 504 4.7 4 773 77 800 0.24 0.26 3.5 0.03 48 0 0.01 0 2.1
Curled 93 20 1 0 4 81 54 1.7 14 294 5 3300 0.07 0.14 0.5 0.02 63.7 0 10 0 2
Maize 72 96 3 1 18 3 89 0.6 2 165 37 360 0.11 0.1 0 0.3 0 0 0 0 1.7
Peas raw 78 84 6 0 14 26 116 1.9 2 316 35 640 0.35 0.14 2.9 0.16 36 0 27 0 2.1
Lamb 45 424 13 40 0 8 108 1.6 70 295 10 400 0.11 0.27 1.3 0.3 3.3 3 7 0 0
Egg 73 163 12 11 0 54 205 2.3 122 129 10 1180 0.11 0.3 0.1 0.06 32 2 0 70 2
Pears 83 61 0 0 15 8 11 0.3 2 130 25 20 0.02 0.04 0.1 0.02 2.3 0 4 0 0.5
Blackberries 84 58 1 0 12 32 19 0.9 1 170 20 200 0.03 0.04 0.4 0.1 5 0 25 0 4.5
Apricots 85 51 1 0 12 17 23 0.5 1 281 8 2700 0.03 0.04 0.6 0.07 2.5 0 10 0 0.5
Beef 50 370 15 33 0 8 140 3.5 65 355 40 30 0.1 0.31 5 0.3 7 2 0 0 0.3
Vrouves 92 23 2 0 4 138 32 1.8 18 220 85 360 0.07 0.14 0.5 0.02 0 0 0 0 2
Porridge Oats 8 350 11 9 58 70 380 4 8 400 40 0 0.9 0.15 1 0.33 87 0 0 0 1.5
Plums 83 58 2 0 14 22 19 0.4 2 191 22 100 0.04 0.05 0.4 0.03 0 0 9 0 0
Milk Pasteur 87 65 3 3 4 118 93 0.1 50 144 13 140 0.03 0.4 0.1 0.1 0 85 1 4 0
Turkey 64 218 20 15 0 8 212 1.5 66 315 25 520 0.1 0.2 11 0.7 16 2 1.6 0 2.5
Shrimp 78 91 18 0 1 63 166 1.6 140 220 42 80 0.05 0.03 2.4 0.13 8 2 1.9 20 4
Yogurt 88 62 3 3 4 111 87 0.1 47 132 30 140 0.03 0.16 0.1 0.01 0 42 1 3 0
Grapefruit 88 41 0 0 10 16 16 0.4 2 135 72 480 0.05 0.02 0.24 0.03 15 0 44 0 0.3
Turnips boiled R. 91 30 1 0 6 39 30 0.5 49 268 20 400 0.04 0.05 0.3 0 0 0 20 0 0
Turnip leaves raw 90 31 2.5 0.3 5 217 42 2 34 0 58 7600 0.2 0.4 0.8 0 0 0 140 0 0
Olive oil 0 884 0 100 0 0 0 0.6 1 0 0 160 0 0 0 0 0 0 0 0 14
Olives 80 129 1 13 2 84 16 3.3 813 34 50 300 0.03 0.07 0.4 0.01 0.03 0 0 0 10
Sunflower seeds 5 700 18 50 26 840 110 4.1 30 920 350 200 2 0.28 5.6 1 100 0 0 90 31
Squid 78 84 16 0 1 12 119 0.5 140 0 63 120 0.07 0.05 2.6 0.4 10 4 0 2.3 2.4
Scampi 81 72 14 0 1 60 150 2.9 130 200 17 70 0.05 0.03 2.4 0.13 8 1 1.9 20 4
Carrots 88 42 1 0 9 37 36 0.7 47 341 23 11000 0.02 0.02 0.3 0.02 2.8 0 8 0 0.5
Watermelon 92 26 0 0 6 7 10 0.5 1 100 20 590 0.03 0.02 0.18 0.05 0 0 7 0 0.05
Nuts 3 651 14 64 15 99 380 3 2 450 130 30 0.33 0.13 0 0.7 0.02 0 2 0 0
Chestnuts 8 377 6 4 78 52 162 3 12 875 42 160 0.2 0.2 1 0.35 70 0 10 0 1.2
Kid 65 166 20 9 0 11 200 2 73 37 37 1400 0.15 0.28 4.9 0.3 5 3 0 0 1
Cherries Sweet 80 70 1 0 17 22 19 0.4 2 191 15 110 0.05 0.06 0.4 0.03 0 0 10 0 0
Cherries 80 63 1.2 0.3 16 20 17 0.3 2 180 15 100 0.04 0.05 0.4 0.03 0 0 9 0 0
beetroot boil. 90 32 1 0 7 14 23 0.5 43 208 0 70 0.03 0.04 0.3 0 0 0 6 0 0
Zucchini vr. 90 33 1 0 7 25 26 0.4 2 240 0 300 0.05 0.08 0.8 0 0 0 9 0 0
Damson 81 66 0 0 17 18 17 0.5 2 299 0 300 0.02 0.02 0.3 0.04 0 0 2 0 0.3
Roast chicken 73 117 23 1 0 11 218 1 50 320 30 420 0.08 0.14 8.2 0.7 3.1 1 0 0 0.3
Rabbit 70 162 21 8 0 20 352 1 43 385 0 12 0.11 0.07 8.6 0.3 5 1 3 0 1
Cauliflower boiled 91 27 2 0 5 25 56 1 13 295 9 60 0.09 0.08 0.6 0.2 0 0 55 0 0.07
Onions 4 35 8 1 82 166 273 2 88 1383 4 40 0.03 0.04 0.2 0.1 10 0 10 0 0.3
Onion fresh 89 38 1 0 8 27 36 0.5 10 157 4 40 0.03 0.04 0.2 0.1 10 0 32 0 0.3
Quince 83 57 0 0 15 11 17 0.7 4 197 0 800 0.02 0.03 0.23 0.05 7 0 16 0 0.8
Hare raw 73 135 21 5 0 12 157 3 40 0 0 12 0.1 0.06 0 0.3 5 1 3 0 1
Sprouts Done 90 46 4.4 0.5 9 34 78 1.3 290 15 18 400 0.08 0.16 0.7 0.3 100 0 95 0 0
Cabbage raw 92 24 1 0 5 49 29 0.4 20 233 13 130 0.05 0.05 0.3 0.16 40 0 47 0 0.1
Lemon juice-100g 90 27 1 0 8 26 16 0.6 2 138 7 20 0.02 0.01 0.1 0.06 7 0 50 0 0
Leptokarydo 5 634 12 62 16 209 337 3 2 704 0 0 0 0 0 0 0 0 0 0 0
Parsley RAW 85 44 3 0 8 203 53 6 45 727 0 8500 0 0.25 0 0 0 0 170 0 0
Macaroni 10 369 12 1 75 27 162 2 2 197 0 60 0.1 0.07 0.4 0 11 0.1 0 0.03 0.2
Mushrooms 91 28 2 0 4 6 116 0.8 15 414 68 500 0 0.33 4.2 0 0 0 0 150 0
Mandarin 87 50 0 0 12 7 10 0.2 1 141 0 720 0.1 0.5 4.2 0.07 7 0 31 0 0
Whitebait 78 98 18 2 0 0 122 0.2 60 0 0 200 0 0 0 0 0 1 0 0 0
Lettuce 95 14 1 0 2 35 26 2 9 264 0 330 0.06 0.06 0.3 0.01 10 0 18 0 0.5
Honey uncooked 17 304 0 0 82 5 5 0.5 5 51 0 0 0 0.05 0.2 0.02 0 0 0 0 0
Eggplant boil. 92 25 1 0 5 12 26 0.7 2 214 0 10 0.05 0.04 0.5 0.08 0 0 3 0 0
Apples (+ skin) 84 58 0 0 14 7 10 0.3 1 110 5 40 0.03 0.02 0.1 0.03 0.5 0 2 0 0.7
Beef 70 173 19 10 1 11 199 2 90 320 40 30 0 0 4.2 0 0 2 0 0 0
Medlars 86 48 0 0 12 12 18 0.5 1 170 0 240 0.02 0.02 0.3 0.04 6 0 2 0 0.6
Cod 81 78 17 0 0 10 194 0.6 70 382 0 150 0 0 0 0 0 2 0 50 0
Boiled Okra 88 36 2 0 7 92 51 0.6 3 249 0 490 0.13 0.2 0 0.07 0 0 20 0 0
Bananas 75 85 1 0 22 8 26 0.7 1 370 33 190 0.05 0.06 0.7 0.5 11 0 10 0 0.4
Mullets 72 146 19 6 0 26 220 1 81 292 0 100 0.06 0.2 3 0.4 5 2 0.4 14 0.5
Peas 78 84 6 0 14 26 116 1 2 316 0 40 0.15 0.09 0.9 0.7 0 0 0 0 0
Broccoli 91 26 3 0 4 88 62 0.8 10 267 0 2500 0.09 0.2 0.8 0 0 0 90 0 2
Myzithra 79 86 17 10 2 90 175 0.3 229 85 0 1000 0.03 0.3 0.1 0.1 13 3 0 15 0.4
Nectarines 82 60 0.5 0 16 3.7 28 0.5 5 130 0 1500 0.1 0.5 4 0.07 6 0 12 0 0
Tomato 93 22 1 0 4 13 27 0.5 3 244 0 900 0.06 0.04 0.7 0.1 6.4 0 23 0 0.04
Swordfish 76 118 19 4 0 58 350 0.6 170 450 30 140 0.2 0.2 9 0.55 0 5 0.01 120 0
Beetroot 87 43 1.6 0 9 16 33 0.7 60 335 25 70 0.03 0.04 0.3 0 0 0 6 0 0
Duck  54 326 16 28 0 10 176 1 1 0 0 160 0.3 0.2 3.5 0.36 23 0.4 7 0 0.56
Potato 79 76 2 0 17 7 53 0.6 3 400 23 7400 0.1 0.02 1.7 0.2 15 20 20 0 0.06
Melon 90 33 0.8 0 7 14 16 0.4 12 251 0 3400 0.04 0.03 0.6 0.86 8.4 0 33 0 0.1
Fruits 93 22 1.2 0 4 9 22 0.7 13 213 0 420 0.08 0.08 0.5 0.26 9.8 0 130 0 0.7
Orange 86 49 1 0 12 41 20 0.3 1 200 0 200 0.1 0.04 0.4 0.03 5 0 50 0 0.2
Leeks 85 52 2.2 0.3 11 52 50 1.1 5 347 23 40 0.11 0.06 0.5 0 0 0 17 0 0
Chicory 85 45 2.7 0 9 30 31 1 18 322 0 14000 0.19 0.17 0.8 0.2 40 0 30 0 2.5
Radishes 94 16 0.8 0 3 9 16 0.5 9 149 0 10 0.03 0.03 0.3 0.1 10 0 26 0 0
Chickpeas 10 360 21 4 61 150 221 6 7 291 0 500 0.3 0.15 2 0 200 0 0 0 0
Peaches 89 38 6 0 9 9 19 0.5 1 202 0 1330 0.02 0.05 1 0.03 2.3 0 7 0 0
Pomegranate 81 63 0 0 16 3 8 0.3 3 259 0 20 0.03 0.03 0 0 0 0 4 0 0
Rice 72 109 2 0 24 10 28 2.9 374 28 120 0 0.09 0.02 1.4 0 0 0 0 0 1.2
Rice Raw 12 363 6 0 80 24 94 2 5 92 120 0 0.41 0.09 5.2 0.28 16 0 0 0 0.74
Celery Raw 95 14 0 0.1 3 31 22 0.2 88 239 22 240 0.03 0.03 0.3 0.06 8.5 0 9 0 0.5
Wheat 6 330 10 2 74 40 400 4.2 3 380 160 120 0.53 0.12 15 0.27 87 0 0 0 4.5
Garlic 61 137 6 0.2 30 29 202 1.9 19 620 36 5 0.25 0.08 0.3 0.38 0 0 17 0 0.01
Salmon 63 217 12 13 0 70 186 0.9 1 0 0 240 0.09 0.35 4 0.33 10 3.5 0 540 0
Sesame 5 563 18 49 21 1160 616 11 60 725 181 30 0.5 6.3 5.4 0 0 0 28 0 0
Spinach 90 26 3 0 4 93 51 3 71 470 38 8100 0.07 0.14 0.5 0.3 0 0 28 0 2.9
Asparagus 91 26 2 0 5 22 62 1 2 278 20 900 0.16 0.18 1.4 0 0 0 26 0 0
Raisins 18 289 2 0 77 62 101 3 27 763 35 20 0.11 0.08 0.5 0.2 11 0 1 0 0
Grapes 81 69 1 1 15 16 12 0.4 3 100 6 100 0.05 0.03 0.3 0.08 5.5 0 4 0 0.7
Roasted chick peas 11 360 20 4 61 150 331 3 26 797 0 12 0.4 0 5 0.1 0 0 0 0 5
Oysters 84 66 8 1 3 94 143 5 73 121 0 3600 0 0 0 0 0 15 0 360 0
Dried Figs 23 274 4 1 69 126 77 3 34 640 32 80 0.06 0.05 0.4 0.12 6.7 0 2 0 0
Fresh Figs 77 80 1 0 20 35 22 0.6 2 1942 20 80 0.06 0.05 0.4 0.12 6.7 0 2 0 0
Liver 70 136 21 3 2 10 349 10 52 202 0 20000 0 0 16 0 0 85 0 0 0.6
Grouper 78 93 19 1 0 0 0 1 50 0 30 560 0.05 0.2 4.5 0.2 5 2 0.7 160 2.5
Bream 45 112 19 34 0 54 250 0.5 287 63 32 700 0.05 0.3 3.5 0.1 4 2 0.8 120 1.5
Gruyere Cheese 38 411 28 32 1 1099 821 1 900 0 45 1100 0.01 0.4 0.1 0.07 14 3 0 10 0.4
Cheese cheese 39 398 25 32 2 750 478 1 700 82 45 1000 0.03 0.4 0.1 0.08 18 3 0 8 0
Dutch Cheese 47 311 27 20 3 803 415 0.7 700 0 45 1300 0.03 0.4 0.1 0.07 14 3 0 9 0
Parmesan Cheese 35 393 35 26 2 1142 282 9 732 150 45 1200 0.03 0.4 0.1 0.07 12 3 0 10 0
Roquefort Cheese 40 368 21 30 2 235 535 1 900 0 45 1200 0.03 0.5 0.1 0.07 15 3 0 11 0
Feta Cheese 52 300 17 24 1 105 184 0.5 900 111 45 1300 0.03 0.4 0.1 0.07 14 3 0 12 0
Lentils 11 340 24 1 60 79 377 6 30 790 80 20 0.37 0.22 2 1.7 34 0 0 0 0
Green beans 88 35 3 0 6 19 64 1 5 223 15 240 0.06 0.09 1 0 24 0 11 0 1.4
Dried Beans 10 349 22 1 61 144 425 7 19 1196 60 600 0.14 0.07 0.7 0 0 0 0 0 0.2
Hazelnuts 4 710 13 66 14 60 96 3.1 12 280 185 200 0.46 0 8.9 0.16 18 0 0 0 8
Strawberries 89 37 0 0 8 21 21 1 1 164 13 60 0.03 0.07 0.6 0.06 4.6 0 59 0 0.2
Pistachios 0 564 26 47 18 131 500 7 11 972 160 12 0.32 0.13 17 0.16 18 0 0 0 8
Pork 45 362 24 28 0 11 256 3 65 390 45 1200 1 0.2 4 0.4 5 1 0 0 0.2
Octopus 82 73 15 0 0 29 173 0 90 0 20 45 0.05 0.03 2 0.1 5 3 2 50 2
White Bread 35 269 8 3 50 70 87 2 507 85 70 5 0.28 0.22 2.5 0 5 0.02 0 0 0.05
Bran bread 36 243 10 3 47 99 228 2 527 273 90 5 0.3 0.1 2.8 0.1 10 0.03 0 1 0.1
Nutrition photo

Instructions

Clarifications

Abbreviations


Last Update: 12 June, 2011
Copyright©1999 Dimitrios E. Mourmouras