Gidalarin besin degerlerine ait ayrintili bir tablo her zaman elinizin alinda bulunmasi gereken dokümanlar arasinda olmalidir. Daha saglikli ve bilinçli beslenmenize büyük katkisi olacak yazimizi mutlaka okuyun.

Deniz Ürünleri
	Miktar	Kalori	Yağ	Doy. Y.	Koles.	Prot.	Pot.	Sod.
Alabalık	238 gr	247.5	8.5 gr	2.5 gr	197.5 mg	40 gr	811.5 mg	138 mg
Dil Balığı	163 gr	148.5	2 gr	0.5 gr	78 mg	30.5 gr	588.5 mg	132 mg
Istakoz	150 gr	135	1.5 gr	0.5 gr	142.5 mg	28 gr	412.5 mg	444 mg
Karides	4 Adet	29.5	0.5 gr	0	42.5 mg	5.5 gr	52 mg	41.5 mg
Kılıç Balığı	136 gr	164.5	5.5 gr	1.5 gr	53 mg	27 gr	391.5 mg	122.5 mg
Mezgit	193 gr	168	1.5 gr	0.5 gr	110 mg	36.5 gr	600.5 mg	131 mg
Midye	1 Tane	17	0.5 gr	0	5.5 mg	2.5 gr	64 mg	57 mg
Ringa	184 gr	290.5	16.5 gr	4 gr	110.5 mg	33 gr	601.5 mg	165.5 mg
Sazan	218 gr	277	12 gr	2.5 gr	144 mg	39 gr	726 mg	107 mg
Som Balığı	198 gr	281	12.5 gr	2 gr	109 mg	39.5 gr	970 mg	87 mg
Ton Balığı	85 gr	87.5	1 gr	0.5 gr	40 mg	18.5 gr	346 mg	31.5 mg
Uskumru	112 gr	229.5	15.5 gr	3.5 gr	78.5 mg	21 gr	351.5 mg	101 mg
Yılan Balığı	204 gr	375.5	24 gr	5 gr	257 mg	37.5 gr	555 mg	104 mg

 

Meyvalar
	Miktar	Kalori	Yağ	Lif	Protein	Carb.	Sod.	C Vit.
Armut	1 Adet	100	0.5 gr	4 gr	0.5 gr	25 gr	0	6.5 mg
Avokado	1 Adet	323.5	31 gr	10 gr	4 gr	15 gr	20 mg	16 mg
Çilek	1 Kase	45.5	0.5 gr	3.5 gr	1 gr	10.5 gr	1.5 mg	86 mg
Elma	1 Adet	81	0.5 gr	3.5 gr	0	21 gr	0	8 mg
Erik	1 Adet	100	0.5 gr	4 gr	0.5 gr	25 gr	0	6.5 mg
Greyfurt	1/2 Adet	41	0	1.5 gr	1 gr	10 gr	0	44 mg
Karpuz	1 Kase	48.5	0.5 gr	1 gr	1 gr	11 gr	3 mg	12 mg
Kiraz	1 Kase	104	1.5 gr	3.5 gr	1.5 gr	24 gr	0	10 mg
Kivi	1 Adet	46.5	0.5 gr	2.5 gr	1 gr	11.5 gr	4 mg	74.5 mg
Limon	1 Adet	21.5	0.5 gr	5 gr	1.5 gr	11.5 gr	3 mg	83 mg
Mandalina	1 Adet	37	0	2 gr	0.5 gr	9.5 gr	1 mg	12 mg
Muz	1 Adet	108.5	0.5 gr	3 gr	1 gr	27.5 gr	1 mg	10.5 mg
Nektarin	1 Adet	66.5	0.5 gr	2 gr	1.5 gr	16 gr	0	7.5 mg
Portakal	1 Adet	61.5	0	3 gr	1 gr	15.5 gr	0	69.5 mg
Şeftali	1 Adet	42	0	2 gr	0.5 gr	11 gr	0	6.5 mg
Üzüm	1 Kase	58	0.5 gr	1 gr	0.5 gr	16 gr	2 mg	3.6 mg

 

Sebzeler
	Miktar	Kalori	Yağ	Lif	Prot.	Carb.	Sod.	Demir
Brokoli	1 Demet	170	2 gr	18 gr	18 gr	32 gr	164 mg	5 mg
Domates	1 Adet	26	0.5 gr	1.5 gr	1 gr	5.5 gr	11 mg	0.5 mg
Havuç	1 Adet	26	0	2 gr	0.5 gr	6 gr	21 mg	0
Ispanak	1 Demet	75	1	9 gr	9.5 gr	12 gr	268.5 mg	9 mg
Karnıbahar	1 Adet	144	1 gr	14 gr	11 gr	30 gr	172.5 mg	2.5 mg
Mantar	1 Kase	17	0	1 gr	1.5 gr	3.2 gr	2.8 mg	1 mg
Marul	1 Adet	64	1 gr	7.5 gr	5.5 gr	11 gr	49 mg	2.5 mg
Mısır	1 Adet	77	1 gr	2.5 gr	3 gr	17 gr	13.5 mg	0.5 mg
Patates	1 Adet	96	0	2 gr	2.5 gr	22 gr	7 mg	1 mg
Salatalık	1 Adet	39	0	2 gr	2 gr	8 gr	6 mg	1 mg
Sarımsak	1 Diş	4.5	0	0	0	1 gr	0.5 mg	0
Soğan	1 Adet	41	0	2 gr	1 gr	9.5 gr	3 mg	0

 

Alkollü İçecekler
	Miktar	Kalori	Yağ	Alkol	Potas.	Sodyum
Bira	1 Şişe	146	0	13 gr	89 mg	18 mg
Bloody Mary	1 Kokteyl	115.5	0	14 gr	216 mg	10.5 mg
Cin	1 Duble	73	0	10.5 gr	0	0
Cin Tonik	1 Kokteyl	171	0	16 gr	11.5 mg	4.5 mg
Manhattan	1 Kokteyl	127.5	0	17.5 gr	15 mg	1 mg
Martini	1 Kokteyl	156	0	22.5 gr	12.5 mg	2 mg
Pina Colada	1 Kokteyl	262.5	2.5 gr	14 gr	100 mg	11.5 mg
Şarap, beyaz	1 Kadeh	70	0	9.5 gr	82.5 mg	9.5 mg
Şarap, kırmızı	1 Kadeh	74	0	9.5 gr	115.5 mg	8 mg
Tekila	1 Kokteyl	189	0	18.5 gr	179 mg	10.5 mg
Viski	1 Duble	69.5	0	10 gr	0.5 mg	0
Votka	1 Duble	64	0	9.5 gr	0.5 mg	0