1. LÁCTEOS
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Leche entera
|
57
|
4.5
|
3
|
3
|
|
Leche descremada
|
45
|
4.7
|
3.1
|
1.5
|
|
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Yogur descremado
|
32
|
4.3
|
3.6
|
0.1
|
|
Yogur entero
|
89
|
14
|
3.5
|
2.2
|
|
Yogur con fibras y frutas
|
71
|
12.5
|
4.7
|
0.2
|
|
Yogur descremado sabores
|
34.5
|
4.4
|
3.6
|
0.05
|
|
Yogur descremado con frutas
|
48
|
9
|
2.8
|
0.03
|
|
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Queso ¨Philadelphia¨ ligth
|
200
|
6.6
|
10
|
16.6
|
|
Queso blanco diet
|
100
|
7.4
|
9.9
|
3.5
|
|
Queso Camembert-brie
|
527
|
-
|
26.7
|
29.7
|
|
Queso Cheddar
|
374
|
-
|
26
|
30
|
|
Queso crema
|
245
|
3.7
|
8.2
|
22
|
|
Queso de cabra
|
173
|
3.7
|
16
|
10.3
|
|
Queso Edam
|
345
|
26
|
22
|
27
|
|
Queso Edam diet
|
268
|
1
|
30
|
16
|
|
Queso Emmenthal
|
403
|
0.5
|
27.8
|
28.2
|
|
Queso fresco
|
307
|
1
|
24
|
23
|
|
Queso fresco diet
|
230
|
1
|
24
|
15
|
|
Queso fundido untable
|
285
|
2.9
|
10
|
25.9
|
|
Queso Gruyere
|
357
|
10
|
28
|
26
|
|
Queso Holanda
|
360
|
-
|
24
|
28
|
|
Queso mozzarella
|
334
|
-
|
24
|
26
|
|
Queso parmesano
|
393
|
2.9
|
36
|
26
|
|
Queso Petit Suisse
|
165
|
3.5
|
7.5
|
13
|
|
Queso rallado
|
427
|
-
|
42.5
|
28.5
|
|
Queso roquefort
|
364
|
-
|
20
|
31
|
|
Queso tofu
|
134
|
1
|
13
|
9
|
|
|
|
|
|
|
2. HUEVOS
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Clara de huevo
|
53
|
1
|
11
|
0.2
|
|
Huevo de codorniz
|
179
|
3.6
|
11.6
|
13.1
|
|
Yema de huevo
|
341
|
2
|
16
|
29.2
|
|
|
|
|
|
|
3. CARNES
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Hamburguesa de ternera
|
230
|
0.5
|
14
|
18.3
|
|
Lomo magro de ternera
|
148
|
-
|
20.7
|
6.5
|
|
Carne de cerdo grasa
|
346
|
-
|
14.6
|
31.4
|
|
Carne de cerdo magra
|
276
|
-
|
16.7
|
22.7
|
|
Ciervo
|
120
|
-
|
22.9
|
2.4
|
|
Liebre
|
135
|
-
|
21
|
5
|
|
Conejo
|
156
|
-
|
20.3
|
7.7
|
|
Visceras
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Hígado de vaca
|
134
|
3.6
|
19.8
|
3.9
|
|
Lengua de vaca
|
191
|
0.9
|
16
|
13.2
|
|
Mollejas de vaca
|
229
|
-
|
14.4
|
19
|
|
Riñón de vaca
|
124
|
1.8
|
16.8
|
5
|
|
Fiambres y Embutidos
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Chorizo
|
373
|
2
|
12.5
|
31
|
|
Jamón cocido
|
126
|
3
|
20
|
4
|
|
Jamón país o serrano
|
296
|
-
|
25.8
|
20.6
|
|
Lomo
|
153
|
3
|
23
|
5
|
|
Mortadela
|
309
|
4
|
17
|
25
|
|
Panceta ahumada
|
558
|
9
|
58
|
31
|
|
Salchicha de Viena
|
269
|
4.6
|
12
|
22.5
|
|
Salchicha de Viena dietética
|
150
|
-
|
13.9
|
10.5
|
|
Carne de Ave
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Pavo
|
268
|
0.5
|
20
|
20.1
|
|
Pava
|
163
|
-
|
21.7
|
6.5
|
|
Pollo
|
170
|
-
|
18.2
|
10.2
|
|
|
|
|
|
|
4. PESCADOS
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Bacalao
|
77
|
-
|
17.5
|
0.3
|
|
Caballa
|
165
|
-
|
21.3
|
8.2
|
|
Lenguado
|
87
|
-
|
19
|
0.5
|
|
Merluza
|
90
|
-
|
19.3
|
0.8
|
|
Salmón rosado
|
99
|
-
|
16.95
|
2.93
|
|
Pescados en Conserva
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Anchoas
|
175
|
-
|
11.7
|
10
|
|
Arenque en salmuera
|
219
|
-
|
21
|
15
|
|
Atún en aceite
|
288
|
-
|
24.2
|
20.5
|
|
Atún en agua
|
127
|
-
|
28
|
0.8
|
|
Caviar
|
262
|
3.3
|
26.9
|
15
|
|
Sardinas en aceite
|
238
|
-
|
23.4
|
13.2
|
|
Mariscos
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Almeja
|
76
|
2
|
12.6
|
1.6
|
|
Calamar
|
78
|
-
|
16.4
|
0.9
|
|
Langosta
|
88
|
0.5
|
16.2
|
1.9
|
|
Langostino
|
115
|
-
|
17.9
|
4.3
|
|
Mejillón
|
95
|
3.2
|
14.4
|
2.1
|
|
Ostra
|
44
|
3.5
|
5.8
|
0.5
|
|
Pulpo
|
56
|
-
|
12.6
|
0.3
|
|
Vieira
|
78
|
3.4
|
14.8
|
0.1
|
|
|
|
|
|
|
5. VEGETALES, HORTALIZAS y LEGUMBRES
|
CAL/100 gr
|
HC
|
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
|
|
Berro
|
19
|
3
|
2.2
|
0.3
|
|
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
|
|
Patata
|
76
|
17.1
|
2.1
|
0.1
|
|
Pepino
|
15
|
2.7
|
0.7
|
0.1
|
|
Rabano
|
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
|
|
Garbanzos
|
360
|
61
|
20.5
|
4.8
|
|
Lentejas
|
340
|
60.1
|
24.7
|
1.1
|
|
Alubias
|
340
|
61.3
|
22.3
|
1.6
|
|
Soja, grano entero
|
306
|
33.3
|
33.4
|
16.1
|
|
|
|
|
|
|
5. FRUTAS
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Piña
|
52
|
13.7
|
0.4
|
0.2
|
|
Banana
|
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
|
|
Damasco
|
57
|
13.8
|
0.8
|
0.6
|
|
Melocotón
|
52
|
13.3
|
0.8
|
0.2
|
|
Frutilla
|
36
|
8.5
|
0.8
|
0.3
|
|
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
|
|
Frutas Secas
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Almendra
|
547
|
19.6
|
18.6
|
54.1
|
|
Avellana
|
647
|
19.8
|
10.8
|
63.2
|
|
Castaña
|
640
|
20.5
|
13.2
|
60.3
|
|
Maíz
|
560
|
17.5
|
26.7
|
47.3
|
|
Nuez
|
664
|
13.2
|
13.7
|
67.2
|
|
Pistacho
|
594
|
19
|
19.3
|
53.7
|
|
Frutas Escarchadas
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Ciruela
|
255
|
67.4
|
21
|
0.6
|
|
Melocotón
|
262
|
68.3
|
3.1
|
0.7
|
|
Dátil
|
274
|
72.9
|
2.2
|
0.5
|
|
Higo
|
274
|
69.1
|
4.3
|
1.3
|
|
Uva Pasa
|
289
|
77.4
|
2.5
|
0.2
|
|
|
6. CEREALES, PAN, PASTAS, GALLETAS
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
All Bran
|
233
|
73.3
|
13.3
|
3.3
|
|
Arroz Blanco
|
343
|
78.6
|
6.7
|
0.25
|
|
Arroz integral
|
353
|
75.8
|
8.7
|
1.7
|
|
Choco cereal
|
400
|
86.7
|
6.7
|
3.3
|
|
Copos de Maíz
|
367
|
83
|
6.6
|
0
|
|
Maíz, harina
|
374
|
81.4
|
7.2
|
1.2
|
|
Maíz, almidón de
|
355
|
88.2
|
0.3
|
0.1
|
|
Sémola
|
346
|
71
|
12
|
1.5
|
|
Trigo, harina
|
345
|
74.5
|
9.5
|
1.1
|
|
Trigo, harina integral
|
333
|
71
|
13.3
|
2
|
|
Trigo, salvado de
|
353
|
61.9
|
16
|
4.6
|
|
Fideos
|
369
|
75.2
|
12.5
|
1.2
|
|
Fideos soperos
|
343
|
72.2
|
11
|
1.1
|
|
Masa de empanadas
|
385
|
43.5
|
5
|
21.2
|
|
Masa de pizza de molde
|
246
|
46.9
|
6.6
|
3.4
|
|
Ñoquis de patata
|
246
|
40.2
|
6.3
|
6.6
|
|
Ravioles de carne y jamón
|
253
|
44.4
|
9.1
|
4.4
|
|
Tallarines al huevo
|
287
|
56.8
|
9.2
|
2.6
|
|
Pan
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Pan
|
269
|
57.4
|
9.3
|
0.2
|
|
Pan de centeno
|
245
|
50.5
|
8.2
|
1.1
|
|
Pan de salvado
|
228
|
36.8
|
13.5
|
3
|
|
Facturas y Masas
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Churros
|
348
|
40
|
4.6
|
20
|
|
Donuts
|
391
|
51.4
|
4.6
|
18.6
|
|
Magdalena
|
391
|
48.4
|
5.3
|
18.4
|
|
Mil hojas
|
630
|
45
|
8.6
|
46.2
|
|
Palmeras
|
475
|
45
|
5.2
|
30.5
|
|
Galletas
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Galletas dulces
|
457
|
73.4
|
7
|
15.1
|
|
Galletas dulces rellenas
|
496
|
70.7
|
3.5
|
22.1
|
|
Grisines
|
342
|
72.6
|
12.5
|
0.2
|
|
|
7. GRASAS ANIMALES y VEGETALES
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Crema de leche
|
422
|
2.5
|
1.7
|
45
|
|
Manteca
|
744
|
0
|
1.5
|
82
|
|
Manteca de cacao
|
925
|
0
|
0
|
94.5
|
|
Manteca de cacahuete
|
581
|
17.2
|
27.8
|
49.4
|
|
Margarina
|
730
|
0.4
|
0.6
|
81
|
|
Margarina diet
|
333
|
1.8
|
0.2
|
36.1
|
|
Aceite de girasol
|
860
|
0
|
0
|
100
|
|
Aceite de oliva
|
860
|
0
|
0
|
100
|
|
Ketchup
|
150
|
3.5
|
2
|
0
|
|
Mayonesa
|
800
|
1.5
|
1
|
81.3
|
|
Mostaza
|
75
|
6.4
|
4.7
|
4.4
|
|
Salsa de soja
|
61
|
8.3
|
8.8
|
0
|
|
Mayonesa ligth
|
374
|
7.5
|
0.5
|
38
|
|
|
8. AZÚCAR, DULCES
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Azúcar blanco
|
385
|
99.5
|
0
|
0
|
|
Azúcar moreno
|
373
|
96.4
|
0
|
0
|
|
Dulce de leche
|
284
|
52
|
5.5
|
6
|
|
Dulce de membrillo
|
278
|
86.8
|
0.98
|
0.44
|
|
Jaleas
|
261
|
65
|
0.2
|
0
|
|
Mermelada
|
272
|
70
|
0.6
|
0.1
|
|
Miel
|
294
|
79.5
|
0.3
|
0
|
|
Mermelada diet
|
110
|
26.8
|
0.4
|
0.007
|
|
|
9. BEBIDAS
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Agua tónica
|
34
|
8.5
|
0
|
0
|
|
Bebida gaseosa azucarada
|
48
|
12
|
0
|
0
|
|
Vermut
|
112
|
0
|
0
|
0
|
|
Cerveza
|
48
|
3.8
|
0.6
|
0
|
|
Cerveza ligth
|
28
|
1.3
|
0.2
|
0
|
|
Cava o Champagne Brut
|
85
|
1.2
|
0
|
0
|
|
Sidra
|
72
|
9.1
|
0
|
0
|
|
Anís
|
385
|
35
|
0
|
0
|
|
Licor (promedio)
|
285
|
33.8
|
0
|
0
|
|
Coñac
|
280
|
‘
|
‘
|
‘
|
|
Ginebra
|
245
|
‘
|
‘
|
‘
|
|
Ron
|
305
|
‘
|
‘
|
‘
|
|
Vodka
|
315
|
‘
|
‘
|
‘
|
|
Jerez
|
153
|
11.4
|
‘
|
‘
|
|
Vino (promedio)
|
53
|
‘
|
‘
|
‘
|
|
Oporto
|
130
|
6
|
0.3
|
‘
|
|
Whisky (promedio)
|
264
|
‘
|
‘
|
‘
|
|
Daiquiri (Cóctel)
|
122
|
5.2
|
0.1
|
0.1
|
|
GinTonic (Cóctel)
|
76
|
7
|
‘
|
‘
|
|
Martini (Cóctel)
|
140
|
0.3
|
0.1
|
0.1
|
|
|
10. CHOCOLATES, CACAO
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Chocolate blanco
|
563
|
52.2
|
7.1
|
36.2
|
|
Chocolate con leche
|
542
|
54
|
6
|
33.5
|
|
Chocolate amargo
|
570
|
18
|
5.5
|
52.9
|
|
Chocolate c/almendras
|
583
|
51
|
8
|
38.6
|
|
Chocolate en polvo
|
471
|
58.9
|
5.4
|
32.1
|
|
|
11. APERITIVOS
|
CAL/100 gr
|
HC
|
PROTEINAS
|
GRASAS
|
|
Almendras tostadas
|
627
|
19.5
|
18.6
|
57.7
|
|
Maíz tostado y salado
|
600
|
20
|
32
|
44
|
|
Palitos salados
|
591
|
53.9
|
7.3
|
38.5
|
|
Patatas fritas
|
540
|
48
|
8
|
36
|