A continuación vamos a mostrar las tablas básicas de valores nutricionales de los distintos alimentos frescos para la referencia de los lectores del libro. Todos los valores son para 100gr de producto.
Las tablas de valores nutricionales están divididas en 3 grandes grupos:
Frutas y Frutos Secos
ALIMENTO | CALORIAS | HIDRATOS | PROTEINAS | GRASAS |
Piña | 52 | 13.7 | 0.4 | 0.2 |
Plátano | 85 | 22.2 | 1.1 | 0.2 |
Cereza | 58 | 14.3 | 1.2 | 0.3 |
Ciruela | 47 | 11.9 | 0.6 | 0.2 |
Coco fresco | 296 | 13.7 | 3.5 | 27.2 |
Granada | 67 | 16.2 | 0.8 | 0.7 |
Higo | 62 | 15.6 | 1.2 | 0.2 |
Kiwi | 53 | 10.8 | 0.8 | 0.6 |
Limón | 29 | 8.1 | 0.6 | 0.6 |
Mandarina | 43 | 10.9 | 0.7 | 0.2 |
Manzana | 58 | 15.2 | 0.3 | 0.3 |
Melón | 44 | 11.1 | 0.6 | 0.3 |
Naranja | 42 | 10.5 | 0.8 | 0.2 |
Níspero | 44 | 10.7 | 0.2 | 0.6 |
Pera | 56 | 14.8 | 0.3 | 0.2 |
Pomelo | 41 | 10.6 | 0.5 | 0.1 |
Sandía | 22 | 5.3 | 0.5 | 0.1 |
Uva | 68 | 16.7 | 0.6 | 0.7 |
Almendra | 547 | 19.6 | 18.6 | 54.1 |
Avellana | 647 | 19.8 | 10.8 | 63.2 |
Castaña | 170 | 40.5 | 2 | 1.6 |
Cacahuete | 560 | 17.5 | 26.7 | 47.3 |
Nuez | 664 | 13.2 | 13.7 | 67.2 |
Pistacho | 594 | 19 | 19.3 | 53.7 |
Dátil | 274 | 72.9 | 2.2 | 0.5 |
Pasa de uva | 289 | 77.4 | 2.5 | 0.2 |
Arriba ↑
Carnes, Pescados y Huevos
ALIMENTO | CALORIAS | HIDRATOS | PROTEINAS | GRASAS |
Clara de huevo | 53 | 0.1 | 11 | 0.2 |
Yema de huevo | 341 | 0.3 | 16 | 33 |
Huevo entero (2ud) | 160 | 0.2 | 13,2 | 11.6 |
Hamburguesa | 230 | 0.5 | 14 | 18.3 |
Bistec de ternera | 92 | 0.5 | 20.7 | 1 |
Carne de cerdo magra | 146 | 0 | 20 | 6.8 |
Conejo | 120 | 0 | 21 | 7 |
Cordero lechal | 105 | 0 | 21 | 2.4 |
Pierna de cordero | 98 | 0 | 17.1 | 3.3 |
Hígado de cerdo | 141 | 1.5 | 22.8 | 4.8 |
Hígado de vacuno | 130 | 1.5 | 21 | 4 |
Mollejas de vaca | 229 | 0 | 14.4 | 19 |
Riñón de vaca | 124 | 1.8 | 16.8 | 5 |
Hamburguesa de pollo | 153 | 1.8 | 19.1 | 7.7 |
Pavo pechuga | 134 | 0.5 | 22 | 4.9 |
Pollo pechuga | 108 | 0 | 22.4 | 2.1 |
Pollo muslo | 130 | 0 | 20 | 5.7 |
Pato | 288 | 0 | 15.9 | 25 |
Chorizo | 210 | 2 | 12.5 | 24 |
Jamón cocido | 126 | 3 | 20 | 4 |
Jamón crudo | 296 | 0 | 25.8 | 20.6 |
Mortadela | 190 | 4 | 20 | 17 |
Panceta ahumada | 558 | 9 | 58 | 31 |
Bacalao | 122 | 0 | 29 | 0.7 |
Caballa | 165 | 0 | 20 | 10 |
Mero | 80 | 0.6 | 17.9 | 0.7 |
Lubina | 82 | 0.6 | 16.6 | 1.5 |
Dorada | 80 | 0 | 19.8 | 1.2 |
Pez espada | 109 | 1 | 16.9 | 4.2 |
Lenguado | 87 | 0 | 19 | 0.5 |
Merluza | 80 | 0 | 18 | 0.5 |
Salmón | 176 | 0 | 18.4 | 12 |
Anchoas | 175 | 0 | 11.7 | 10 |
Atún fresco | 158 | 0 | 21.5 | 8 |
Atún en aceite | 288 | 0 | 24.2 | 20.5 |
Sardina | 124 | 1 | 15 | 4.4 |
Almeja | 76 | 2 | 12.6 | 1.6 |
Sepia | 73 | 0.7 | 14 | 1.5 |
Calamar | 78 | 0 | 16.4 | 0.9 |
Gamba | 65 | 2.9 | 13.6 | 0.6 |
Langosta | 88 | 0.5 | 16.2 | 1.9 |
Langostino | 115 | 0 | 17.9 | 4.3 |
Mejillón | 95 | 3.2 | 14.4 | 2.1 |
Ostra | 44 | 3.5 | 5.8 | 0.5 |
Pulpo | 56 | 0 | 12.6 | 0.3 |
Vieira | 78 | 3.4 | 14.8 | 0.1 |
Arriba ↑
Verduras y Hortalizas
ALIMENTO | CALORÍAS | HIDRATOS | PROTEINAS | GRASAS |
Acelga | 25 | 4.6 | 2.4 | 0.3 |
Apio | 21 | 3.3 | 1.1 | 0 |
Berenjena | 25 | 5.6 | 1.2 | 0.2 |
Brócoli | 32 | 5.9 | 3.6 | 0.3 |
Calabaza | 26 | 6.5 | 1 | 0.1 |
Cebolla | 38 | 8.7 | 1.5 | 0.1 |
Col de Bruselas | 45 | 8.3 | 4.9 | 0.4 |
Coliflor | 27 | 5.2 | 2.7 | 0.2 |
Endibia | 20 | 4.1 | 1.7 | 0.1 |
Escarola | 20 | 4.1 | 1.7 | 0.1 |
Espinaca | 26 | 4.3 | 3.2 | 0.3 |
Espárrago | 26 | 5 | 2.5 | 0.2 |
Haba | 118 | 20.3 | 9.3 | 0.4 |
Hinojo | 28 | 5.1 | 2.8 | 0.4 |
Hongos | 28 | 4.4 | 2.7 | 0.3 |
Lechuga | 13 | 2.9 | 0.9 | 0.1 |
Palmito | 26 | 5.2 | 2.2 | 0.2 |
Papa | 76 | 17.1 | 2.1 | 0.1 |
Pepino | 15 | 2.7 | 0.7 | 0.1 |
Rábanos | 16 | 2.8 | 0.6 | 0.1 |
Remolacha | 44 | 9.5 | 1.7 | 0.1 |
Soja, brotes de | 58 | 5.9 | 4.1 | 1.1 |
Tomate | 22 | 4.7 | 1.1 | 0.2 |
Zanahoria | 42 | 9.7 | 1.1 | 0.2 |
Guisantes | 85 | 14.5 | 6.6 | 0.4 |
Garbanzos | 360 | 61 | 20.5 | 4.8 |
Lentejas | 340 | 60.1 | 24.7 | 1.1 |
Batatas | 115 | 27 | 1.7 | 0.5 |
Soja, grano entero | 306 | 33.3 | 33.4 | 16.1 |