besin değerleri

[ALİen]

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

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