GRUPO ALIMENTICIO: Vegetales, hortalizas y legumbres

ALIMENT CALOR CARBOHIDRAT PROTEIN GRASA CALCI HIERR

O
AS
OS
AS
S
O
O
Acelga

25

4.6

2.4

0.3

100 mg 2.5 mg

Apio

21

3.3

1.1

50 mg

0.5 mg

Berenjena

25

5.6

1.2

0.2

20 mg

0.8 mg

Brcoli

32

5.9

3.6

0.3

Calabaza

26

6.5

0.1

18 mg

2.3 mg

Cebolla

38

8.7

1.5

0.1

35 mg

1 mg

Col de
Bruselas

45

8.3

4.9

0.4

Coliflor

27

5.2

2.7

0.2

25 mg

1 mg

Endibia

20

4.1

1.7

0.1

Escarola

20

4.1

1.7

0.1

80 mg

1,7 mg

Espinaca

26

4.3

3.2

0.3

80 mg

3 mg

Esprrago

26

2.5

0.2

20 mg

1 mg

Haba

118

20.3

9.3

0.4

30 mg

2 mg

Hinojo

28

5.1

2.8

0.4

Hongos

28

4.4

2.7

0.3

Lechuga

13

2.9

0.9

0.1

30 mg

0.8 mg

Palmito

26

5.2

2.2

0.2

Papa

76

17.1

2.1

0.1

Pepino

15

2.7

0.7

0.1

15 mg

0.3 mg

Rbanos

16

2.8

0.6

0.1

30 mg

1.2 mg

Remolacha 44

9.5

1.7

0.1

25 mg

1 mg

Soja, brotes
58
de

5.9

4.1

1.1

Tomate

22

4.7

1.1

0.2

11 mg

0.6 mg

Zanahoria

42

9.7

1.1

0.2

40 mg

0.7 mg

Guisantes

85

6.6

0.4

25 mg

2 mg

Garbanzos 360

61

20.5

4.8

130 mg 8 mg

Lentejas

340

60.1

24.7

1.1

60 mg

7 mg

Batatas

115

11.3

0.5

35 mg

1 mg

33.4

16.1

Soja, grano
306
entero

33.3

GRUPO ALIMENTICIO: Productos crnicos, huevos, pescados y

mariscos
ALIMENT CAL/10 CARBOHIDRAT PROTEINA GRASA CALCI HIERR
O
0 gr
OS
S
S
O
O
Clara de
huevo

53

11

0.2

Yema de
huevo

341

16

29.2

Huevo
160
entero (2ud)

12

12

60 mg

3 mg

Hamburgues
230
a

0.5

14

18.3

Bistec de
ternera

0.5

20.7

11 mg

2.5 mg

Carne de
146
cerdo magra

20

6.8

8 mg

1.7 mg

Conejo

120

21

16 mg

2.4

Cordero
lechal

105

21

2.4

Pierna de
cordero

98

17.1

3.3

Hgado de
cerdo

141

1.5

22.8

4.8

Hgado de
vacuno

130

1.5

21

10 mg

14 mg

Mollejas de
229
vaca

14.4

19

Rin de
vaca

124

1.8

16.8

20 mg

5.3 mg

Hamburgues
153
a de pollo

1.8

19.1

7.7

Pavo
pechuga

134

0.5

22

4.9

Pollo
pechuga

108

22.4

2.1

Pollo muslo 130

20

5.7

12 mg

1.5 mg

Pato

288

15.9

25

16 mg

2 mg

Chorizo

210

12.5

24

30 mg

3.5 mg

Jamn
cocido

126

20

Jamn crudo 296

25.8

20.6

14 mg

2 mg

Mortadela

190

20

17

15 mg

2 mg

Panceta
ahumada

558

58

31

Bacalao

122

29

0.7

Caballa

165

20

10

10 mg

1 mg

Mero

80

0.6

17.9

0.7

30 mg

1.5 mg

92

GRUPO ALIMENTICIO: Frutas frescas y frutas secas

ALIMENT CALORI CARBOHIDRAT PROTEIN GRASA CALCI HIERR
O
AS
OS
AS
S
O
O
Anan

52

13.7

0.4

0.2

20 mg

0.5 mg

Banana

85

22.2

1.1

0.2

10 mg

0.5 mg

Cereza

58

14.3

1.2

0.3

20 mg

0.4 mg

Ciruela

47

11.9

0.6

0.2

20 mg

0.5 mg

Coco fresco 296

13.7

3.5

27.2

13 mg

1.8 mg

Granada

67

16.2

0.8

0.7

Higo

62

15.6

1.2

0.2

53 mg

0.6 mg

Kiwi

53

10.8

0.8

0.6

Limn

29

8.1

0.6

0.6

40 mg

0.6 mg

Mandarina 43

10.9

0.7

0.2

33 mg

0.4 mg

Manzana

58

15.2

0.3

0.3

6 mg

0.3 mg

Meln

44

11.1

0.6

0.3

20 mg

0.5 mg

Naranja

42

10.5

0.8

0.2

33 mg

0.4 mg

Nspero

44

10.7

0.2

0.6

Pera

56

14.8

0.3

0.2

10 mg

0.3 mg

Pomelo

41

10.6

0.5

0.1

25 mg

0.5 mg

Sanda

22

5.3

0.5

0.1

6 mg

0.2 mg

Uva

68

16.7

0.6

0.7

Almendra

547

19.6

18.6

54.1

250 mg 4 mg

Avellana

647

19.8

10.8

63.2

250 mg 3 mg

Castaas
frescas

170

1.6

50 mg

1 mg

Man

560

17.5

26.7

47.3

50 mg

3 mg

Nuez

664

13.2

13.7

67.2

100 mg 3 mg

Pistacho

594

19

19.3

53.7

Dtil

274

72.9

2.2

0.5

Pasa de uva 289

77.4

2.5

0.2

GRUPO ALIMENTICIO: Cereales, pastas y masas

ALIMENT CALORI CARBOHIDRAT PROTEIN GRASA CALCI HIERR
O
AS
OS
AS
S
O
O
Arroz
Blanco

343

78.6

6.7

0.25

Arroz
integral

353

75.8

8.7

1.7

Harina de
Gluten

378

47.2

41.4

1.9

Harina de
trigo

345

74.5

10

Maz en
grano

355

88.2

Smola

346

Fideos

10 mg

1.1 mg

1.2

16 mg

1 mg

9.4

4.3

8 mg

2.5 mg

71

12

1.5

16 mg

1.5 mg

369

75.2

12.5

1.2

Fideos
soperos

343

72.2

11

1.1

oquis de
patata

246

40.2

6.3

6.6

Tallarines al
287
huevo

56.8

9.2

2.6

Fideos de
gluten

363

54

33

1.6

359

70

15.4

1.7

Fideos de
harina

integral
Pan de trigo
280
blanco

0.8

30 mg

1.4 mg

Pan de trigo
286
integral

9.4

1.5

50 mg

3.6 mg

38 mg

2.8 mg

Pan de
leche

256

52.4

7.6

1.7

Pan de
centeno

245

50.5

8.2

1.1

Churros

348

40

4.6

20

Doughnuts 391

51.4

4.6

18.6

Magdalena 391

48.4

5.3

18.4

Medialuna 318

55

9.1

6.9

Mil hojas

630

45

8.6

46.2

Palmeras

475

45

5.2

30.5

GRUPO ALIMENTICIO: Grasas animales y salsas

ALIMENT CALORIA CARBOHIDRAT PROTEINA GRASA CALCI HIERR
O
S
OS
S
S
O
O
Crema de
leche

422

2.5

1.7

45

Manteca de
744
cerdo

1.5

82

17 mg

0.1 mg

Margarina

730

0.4

0.6

81

3 mg

0.3 mg

Margarina
diet

333

1.8

0.2

36.1

Aceite de
girasol

860

100

Aceite de
oliva

860

100

Ketchup

150

3.5

Mayonesa

800

1.5

81.3

Mostaza

75

6.4

4.7

4.4

Salsa blanca 163

8.8

3.9

12.5

Salsa de
soja

8.3

8.8

61

GRUPO ALIMENTICIO: Dulces y azcares

ALIMENT CALORIA CARBOHIDRAT PROTEINA GRASA CALCI HIERR
O
S
OS
S
S
O
O
Azcar
blanco

385

99.5

Azcar
morena

373

96.4

Dulce de
leche

284

52

5.5

Dulce de
membrillo

278

86.8

0.98

0.44

Jaleas

261

65

0.2

Mermelada 272

70

0.6

0.1

Miel

294

79.5

0.3

5 mg

0.8 mg

Chocolate
blanco

563

52.2

7.1

36.2

Chocolate
con leche

542

54

33.5

Chocolate
amargo

570

18

5.5

52.9

Cacao en
polvo

590

10

50

110 mg 5 mg

GRUPO ALIMENTICIO: Productos lcteos