7

Tables of Foods and Nutrients

The following tables are meant to help you develop a feeling for your own nutritional habits and to recognize recurring tendencies. If necessary, these tables can also be used to detect the nutrients missing from your diet and help you determine the necessary amounts for your needs. The selection of foods is based on the recommendations given in the main text of this book. The values given were taken from the GU Tables of Nutrition and Calories (Elmadfa et al., 2011).

To make these lists easy to use in everyday life, the individual foods and products are not just listed in grams and kilo calories, but also according to normal portion sizes. The exception to these are products normally bought according to weight or in pre-prepared units (for example, meats or yoghurts), or those whose ‘normal’ intake varies from person to person, such as fruit, vegetables, or herbs. For a better comparison, here, the values are given per 100 g.

Abbreviations:
Tbsp

Hdfl

Sl.

Pckt

 Tablespoon

Handful

Slice

Packet

Table 7.1:Carbohydrates

Portion in g (amount) Carbohydrates in g/portion Carbohydrates in g/100 g kcal/100 g
Grains
Rice 60 (6 tbsp) 47 78 349
Buckwheat 60 (6 tbsp) 44 73 337
Barley 60 (6 tbsp) 43 71 338
Millet 60 (6 tbsp) 41 69 350
Corn 60 (6 tbsp) 38 64 323
Spelt 60 (6 tbsp) 38 63 324
Rye 60 (6 tbsp) 37 61 293
Wheat 60 (6 tbsp) 36 60 297
Oats 60 (6 tbsp) 35 59 348
Quinoa 60 (6 tbsp) 35 59 335
Amaranth 60 (6 tbsp) 34 57 370
Pulses
Chickpeas 70 (7 tbsp) 31 44 306
Peas 70 (7 tbsp) 29 41 271
Lentils 70 (7 tbsp) 29 41 270
Beans 70 (7 tbsp) 23 33 287
Tofu 100 2 85
Vegetables
Sweet potatoes 100 24 108
Potatoes 100 15 68
Parsnips 100 12 59
Beetroot 100 8 41
Pumpkin 100 5 25
Carrots 100 5 25
Cabbage 100 4 25
Fruits
Banana 100 20 88
Pomegranate 100 17 74
Grapes 100 15 67
Figs 100 13 61
Cherries 100 13 63
Pear 100 12 55
Honeydew melon 100 12 54
Nectarine 100 12 53
Apple 100 11 54
Mandarin 100 10 46
Plum 100 10 49
Kiwi 100 9 50
Orange 100 8 42
Grapefruit 100 7 38

Table 7.2a:Plant protein

Portion in g (amount) Protein in g/portion Protein in g/100 g kcal/100 g
Pulses
Beans 70 (7 tbsp) 18 26 287
Lentils 70 (7 tbsp) 17 24 270
Peas 70 (7 tbsp) 16 23 271
Chickpeas 70 (7 tbsp) 13 19 306
Tofu 100 9 9 85
Grains
Amaranth 60 (6 tbsp) 9 15 370
Quinoa 60 (6 tbsp) 8 14 335
Oats 60 (6 tbsp) 8 13 348
Spelt 60 (6 tbsp) 7 12 324
Wheat 60 (6 tbsp) 7 11 297
Barley 60 (6 tbsp) 6 10 338
Millet 60 (6 tbsp) 6 10 350
Corn 60 (6 tbsp) 5 9 323
Rye 60 (6 tbsp) 5 9 293
Buckwheat 60 (6 tbsp) 5 8 337
Rice 60 (6 tbsp) 4 7 349
Nuts/Seeds
Peanuts 20 (1 hdfl or 2 tbsp) 5 25 564
Pumpkin seeds 20 (1 hdfl or 2 tbsp) 5 24 565
Linseeds 20 (1 hdfl or 2 tbsp) 5 24 376
Sunflower seeds 20 (1 hdfl or 2 tbsp) 5 23 580
Pistachios 20 (1 hdfl or 2 tbsp) 4 21 594
Poppy 20 (1 hdfl or 2 tbsp) 4 20 477
Sesame 20 (1 hdfl or 2 tbsp) 4 18 565
Cashews 20 (1 hdfl or 2 tbsp) 3 17 571
Walnuts 20 (1 hdfl or 2 tbsp) 3 14 663
Vegetables
Kale 100 4 37
Brussels sprouts 100 4 36
Broccoli 100 3 26
Spinach 100 3 16
Potatoes 100 2 68
Mushrooms
Porcini 100 5 27
Button 100 3 16

Table 7.2b:Animal protein

Portion in g (amount) Protein in g/portion Protein in g/100 g Kcal/100 g
Meats/Poultry/Game
Turkey breast 100 24 105
Ham 100 23 125
Deer 100 22 122
Beef fillet 100 21 121
Chicken 100 20 166
Fish
Tuna 100 22 226
Trout 100 20 103
Salmon 100 20 202
Mackerel 100 19 182
Sardine 100 19 118
Zander 100 19 83
Herring 100 18 233
Carp 100 18 115
Plaice 100 17 86
Dairy products
Mozzarella 125 (1 ball) 24 19 253
Emmental cheese 60 (2 sl.) 17 29 398
Sheep’s cheese 75 (1/2 pckt) 14 18 218
Cottage cheese 50 (5 tbsp) 7 14 81
Quark 50 (5 tbsp) 7 13 109
Parmesan 20 (2 tbsp) 7 36 375
Sheep’s milk 150 (1 glass) 8 5 97
Goat’s milk 150 (1 glass) 6 4 69
Cow’s milk 150 (1 glass) 5 3 64
Yoghurt 150 (1 container) 5 3 64
Eggs
Chicken eggs 60 (1 egg) 4 7 81

Table 7.3a:Plant fats

Portion in g (amount) Fat in g/portion Fat in g/ 100 g kcal/100 g
Nuts/Seeds
All oils 20 (2 tbsp) 20 100 900
Pecans 20 (1 hdfl or 2 tbsp) 14 72 703
Walnuts 20 (1 hdfl or 2 tbsp) 13 63 663
Hazelnuts 20 (1 hdfl or 2 tbsp) 12 63 644
Pistachios 20 (1 hdfl or 2 tbsp) 10 52 594
Sesame seeds 20 (1 hdfl or 2 tbsp) 10 50 565
Sunflower seeds 20 (1 hdfl or 2 tbsp) 10 49 580
Peanuts 20 (1 hdfl or 2 tbsp) 10 48 564
Pumpkin seeds 20 (1 hdfl or 2 tbsp) 9 46 565
Cashews 20 (1 hdfl or 2 tbsp) 8 42 571
Poppy seeds 20 (1 hdfl or 2 tbsp) 8 42 477
Linseeds 20 (1 hdfl or 2 tbsp) 6 31 376
Vegetables
Avocado 100 24 221
Olives 20 (1 hdfl or 2 tbsp) 3 14 138

Table 7.3b:Animal fats

Portion in g (amount) Fat in g/portion Fat in g/100 g kcal/100 g
Meats/Poultry/Game
Duck 100 17 227
Minced beef 100 14 216
Ham 100 4 125
Deer 100 4 122
Beef fillet 100 4 121
Turkey breast 100 1 105
Fish
Herring 100 18 233
Tuna 100 16 226
Salmon 100 14 202
Mackerel 100 12 182
Sardine 100 5 118
Carp 100 5 115
Trout 100 3 103
Plaice 100 2 86
Zander 100 1 83
Dairy products
Mozzarella 125 25 20 253
Emmental cheese 60 (2 sl.) 19 31 398
Sheep’s cheese 75 (1/2 pckt) 12 16 218
Sheep’s milk 150 (1 glass) 9 6 97
Goat’s milk 150 (1 glass) 6 4 69
Cow’s milk/Yoghurt 3.5% fat 150 (1 glass) 6 4 64
Parmesan 20 (2 tbsp) 5 26 375
Butter 10 (1 tbsp) 4 40 388
Quark 20% fat (drained) 50 (5 tbsp) 3 5 109
Cottage cheese 50 (5 tbsp) 2 3 81
Eggs
Chicken eggs 60 (1 egg) 4 6 81

Table 7.3c:Fatty foods rich in unhealthy fats

Portion in g (amount) Fat in g/portion
Sausage (pork) 100 (1 piece) 29
French fries 150 (1 portion) 22
Salami 60 (4 small sl.) 20
Croissants 75 (1 piece) 18
Processed cheese 60 (2 sl.) 14
Potato chips 25 (1 hdfl) 10
Milk chocolate 20 (1 bar) 6
Mayonnaise, 50% fat 1 tbsp 5

The following foods are listed in descending order in relation to their recommended daily consumption.

The general recommendations for daily requirements are valid for adults, 18 years and older.

Table 7.4:Vitamins

Vitamin B1
Recommended daily requirement: females 1.0 mg/d, males 1.3 mg/d
mg/100 g food mg/100 g food
Wheatgerm 2.0 Cashews 0.6
Sunflower seeds 1.9 Ham 0.6
Pine nuts 1.3 Oats 0.6
Soy beans 1.0 Chickpeas 0.5
Peanuts 0.9 Lentils 0.5
Poppy 0.9 Millet 0.4
Amaranth 0.8 Brown rice 0.4
Peas 0.8
Vitamin B2
Recommended daily requirement: females 1.2 mg/d, males 1.5 mg/d
mg/100 g food mg/100 g food
Wheatgerm 0.7 Mackerel 0.4
Camembert 0.7 Pumpkin seeds 0.3
Parmesan 0.6 Sheep’s cheese 0.3
Almonds 0.6 Cream cheese 0.3
Soy beans 0.5 Peas 0.3
Gorgonzola 0.4 Ham 0.3
Chicken eggs 0.4 Lentils 0.3
Mozzarella 0.4
Vitamin B6
Recommended daily requirement: females 1.2 mg/d, males 1.5 mg/d
mg/100 g food mg/100 g food
Soy beans 1.0 Lentils 0.6
Salmon 1.0 Chickpeas 0.6
Sardines 1.0 Millet 0.5
Pumpkin seeds 0.9 Chicken 0.5
Walnuts 0.9 Beef fillet 0.5
Sesame 0.8 Tuna 0.5
Mackerel 0.6 Turkey breast 0.5
Sunflower seeds 0.6
Vitamin B12
Recommended daily requirement: 3 µg/d
µg/100 g food µg/100 g food
Mackerel 9.0 Camembert 2.4
Herring 8.5 Beef fillet 2.0
Tuna 4.3 Cream cheese 2.0
Emmental cheese 3.1 Chicken egg 1.9
Salmon 2.9
Folic acid
Recommended daily requirement: 400 µg/d
µg/100 g food µg/100 g food
Wheatgerm 520 Spinach 145
Beans 200–550 Lamb’s lettuce 145
Kale 187 Rye 143
Lentils 170 Broccoli 114
Peanuts 169 Asparagus 108
Soy sprouts 160 Leek 103
Peas 150 Savoy cabbage 90
Vitamin C
Recommended daily requirement: 100 mg/d
mg/100 g food mg/100 g food
Rosehip 1250 Fennel 93
Sea buckthorn 450 Cauliflower 69
Blackcurrants 177 Strawberries 62
Parsley 159 Spinach 51
Paprika 120 Orange 50
Broccoli 115 Kiwi 46
Horseradish 114 Honeydew melon 32
Kale 105
Vitamin E
Recommended daily requirement: females 12 mg/d, males 15 mg/d
mg/100 g food mg/100 g food
Wheatgerm oil 185 Hazelnuts 27
Sunflower oil 50 Peanut oil 26
Thistle oil 48 Almonds 25
Grapeseed oil 37 Sunflower seeds 22
Corn oil 31 Pine nuts 14
Canola oil 30 Olive oil 13
Soy oil 29 Peanuts 10
Sesame oil 28

Table 7.5:Minerals

Calcium
Recommended daily requirement: 1000 mg/d
mg/100 g food mg/100 g food
Hard cheeses >1000 Linseeds 198
Sesame 783 Dried figs 190
Sheep’s cheese 500 Arugula 160
Mozzarella 450 Beans (various) 100–200
Hazelnuts 225 Chickpeas 124
Amaranth 214 Cow’s milk 120
Cress 214 Spinach 117
Kale 212
Magnesium
Recommended daily requirement: females 310 mg/d, males 400 mg/d
mg/100 g food mg/100 g food
Sunflower seeds 420 Buckwheat 142
Pumpkin seeds 402 Oats 140
Sesame 347 Lentils 129
Amaranth 308 Millet 123
Wheatgerm 285 Rice 119
Quinoa 276 Barley 114
Beans (various) 140–220 Wheat 97
Nuts (various) 135–270
Potassium
Recommended daily requirement: 2000 mg/d
mg/100 g food mg/100 g food
Beans (various) 1337–1799 Raisins 782
Dried apricots 1370 Chickpeas 756
Pistachios 1020 Basil 600
Peas 941 Spinach 554
Lentils 837 Kale 490
Almonds 835 Potatoes 411
Pumpkin seeds 814 Banana 382
Quinoa 804
Iron
Recommended daily requirement: females 15 mg/d, males 10 mg/d
mg/100 g food mg/100 g food
Pumpkin seeds 13 Millet 7
Sesame/poppy 10 Chanterelle mushrooms 7
Amaranth 9 Sunflower seeds 6
Wheatgerm 9 Beans (various) 6
Linseeds 8 Chickpeas 6
Quinoa 8 Oats 6
Lentils 8 Spinach 4
Pistachios 7
Zinc
Recommended daily requirement: females 7 mg/d, males 10 mg/d
mg/100 g food mg/100 g food
Poppy seeds 8 Peas 3
Pumpkin seeds 7 Parmesan 3
Linseeds 6 Sheep’s cheese 3
Emmental cheese 5 Peanuts 3
Beef fillet 4 Walnuts 3
Oat flakes 4 Chickpeas 2
Beans (various) 3–4 Turkey breast 2
Lentils 3 Chicken egg 1
Selenium
Recommended daily requirement: females 60 µg/d, males 70 µg/ d
µg/100 g food µg/100 g food
Tuna 82 Emmental cheese 11
Sardines 58 Oat flakes 10
Herring 43 Chicken eggs 10
Mackerel 39 Lentils 10
Plaice 32 Chicken 10
Salmon 29 Chickpeas 9
Beans (various) 14–19 Buckwheat 8
Corn 12
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