Food servings

To use these tables correctly it is important to note that one serving is a portion of food that contributes a certain quantity of nutrients. One serving is equal to 10g of carbohydrates.

For example: one serving of white bread is 20 grams of bread, which contributes 10 grams of carbohydrates (CH), 2 to 4 grams of protein and 50 to 60 kilocalories (kcal). To obtain the same contribution of carbohydrates, protein and kilocalories by eating fresh peas, it is necessary to consume 60 grams.

Farinaceous foods

1 serving: 10g of CH, 2-4g of protein, 50-60 kcal

  • WHITE BREAD 20 g
  • BROWN BREAD 20 g
  • RICE (PEARL) 15 g
  • TOAST 15 g
  • PASTA 15 g
  • WHEAT FLOUR 15 g
  • DURUM WHEAT FLOUR 15 g
  • CORNFLOUR 15 g
  • TAPIOCA 15 g
  • MASHED POTATOES 15 g
  • POTATOES 50 g
  • SWEET POTATOES 50 g
  • DRIED LENTILS 15 g
  • DRIED CHICKPEAS 15 g
  • DRIED WHITE BEANS 15 g
  • DRIED BROAD BEANS 15 g
  • DRIED PEAS 15 g
  • FRESH PEAS 60 g
  • FROZEN PEAS 80 g
  • TINNED PEAS 80 g

Vegetables

1 serving: 10g de CH, 2-3g of protein, 50-60 kcal

  • CHARD 200 g
  • ARTICHOKES 100 g
  • CELERY 300 g
  • AUBERGINE 200 g
  • WATERCRESS 300 g
  • COURGETTE 200 g
  • MILK THISTLE 300 g
  • ONION 100 g
  • CABBAGE 250 g
  • BRUSSELS SPROUTS 100 g
  • CAULIFLOWER 200 g
  • MUSHROOM 250 g
  • ENDIVE 250 g
  • ASPARAGUS 300 g
  • SPINACH 300 g
  • CHICORY 300 g
  • TURNIP GREENS 250 g
  • GREEN BEANS 150 g
  • LETTUCE 300 g
  • TURNIP 200 g
  • CUCUMBER 300 g
  • RED/GREEN PEPPER 300 g
  • LEEK 150 g
  • RADISH 250 g
  • BEETROOT 100 g
  • SOYA BEANSPROUTS 300 g
  • TOMATO 250 g
  • CARROT 100 g

Fruit

1 serving: 10g of CH, 1-2g of protein, 40-50 kcal

  • AVOCADO 40 g
  • APRICOTS 100 g
  • CHERRIES 50 g
  • PLUMS 100 g
  • CUSTARD APPLE 50 g
  • STRAWBERRIES 150 g
  • FIGS 50 g
  • LEMONS 100 g
  • MANDARINES 100 g
  • APPLES 80 g
  • PEACHES 80 g
  • MELON 150 g
  • ORANGES 100 g
  • SHARON FRUIT 50 g
  • PEARS 80 g
  • PINEAPPLE 80 g
  • BANANA 50 g
  • GRAPEFRUIT 150 g
  • WATERMELON 150 g
  • BLACK/WHITE GRAPES 50 g
  • BLACKBERRIES 150 g

Nuts and sundry

1 serving: 10g of CH (variable quantities of energy and other nutrients)
  • OLIVES 100 g
  • GARLIC 30 g
  • ALMONDS 50 g
  • HAZEL NUTS 50 g
  • PEANUTS 50 g
  • CHESTNUTS 25 g
  • WALNUTS 50 g

Dairy products

1 serving: 10g of CH, 7 g of protein, variable quantities of fats, 70-80 kcal

  • WHILE MILK 200 g
  • SKIMMED MILK 200 g
  • SEMI-SKIMMED MILK 200 g
  • YOGHURT 200 g
  • LOW-FAT YOGURT 200 g
  • GOAT´S CHEESE 60-80 g
  • CURD 250 g

Meat, fish and eggs

1 serving: 10g of protein, 2 to 5g of fat, 60-70 kcal

  • VEAL FILLET 50 g
  • OX FILLET 50 g
  • CHICKEN OR RABBIT 50 g
  • VEAL LIVER 50 g
  • PORK LIVER 50 g
  • VEAL KIDNEY 50 g
  • PORK KIDNEY 50 g
  • QUAIL AND PARTRIDGE 50 g
  • VEAL SIRLOIN 50 g
  • OX SIRLOIN 50 g

1 serving: 10g of protein, 6 to 12g of fat, 120-150 kcal

  • FILLET STEAK, T-BONE STEAK 50 g
  • OX OR PORK TONGUE 50 g
  • VEAL SWEETBREADS 50 g
  • CURED BEEF 30 g
  • PORK FILLET 50 g
  • LAMB CHOPS 50 g
  • LEG OF LAMB 50 g
  • CHICKEN 50 g
  • SERRANO HAM 50 g
  • BOILED HAM 50 g

1 serving: 10 g of protein, 13-25g of fat, 150-160 kcal

  • PORK CHOP 50 g
  • FRESH HAM 50 g
  • DUCK 50 g
  • GOOSE 50 g
  • BLACKPUDDING 50 g
  • SAUSAGES 50 g
  • MORTADELLA 75 g
  • SALCHICHON 50 g

1 serving: 10g of protein, 1-3g of fat, 50 -60 kcal

  • POLLACK/COD 65 g
  • BLUE WHITING 65 g
  • RED BREAM 65 g
  • BROTA 65 g
  • CONGER EEL 65 g
  • WHITEBAIT 100 g
  • SEA BREAM 65 g
  • EGGS, FRESH 65 g
  • SOLE 65 g
  • MEGRIM 65 g
  • SEA BASS 65 g
  • HAKE 65 g
  • GROUPER 65 g
  • BONEFISH 65 g
  • WHITING 65 g
  • SWORDFISH 65 g
  • MONKFISH 65 g
  • SKATE 65 g
  • RED MULLET 65 g
  • TROUT 65 g
  • STURGEON 65 g
  • CLAMS/COCKLES 100 g
  • SQUID/CUTTLEFISH 65 g
  • NECORA 65 g
  • SNAILS 65 g
  • SPIDER CRAB/PRAWNS/LOBSTER 65 g
  • MUSSELS 65 g
  • OYSTERS 100 g
  • BARNACLES 65 g
  • SCALLOPS 65 g
  • FROG 65 g

1 serving: 10g of protein, 3-6g fat, 80-100 kcal

  • GLASS EELS 50 g
  • HERRING 50 g
  • TUNA 50 g
  • WHITE TUNA 50 g
  • ANCHOVY, FRESH 50 g
  • HORSE MACKEREL 50 g
  • SARDINE 50 g
  • ANCHOVY 50 g

1 serving: 10g of protein, 6 to 8g of fat, 100 kcal

  • EEL 65 g
  • SALMON 65 g
  • REO 65 g
  • CAVIAR 40 g
  • OCTOPUS 100 g

1 serving: 10g of protein, 12g of fat, 160 kcal

  • EGGS, 2

Fats

1 serving: 10g of fat, 90 kcal

  • OILS (olive, corn, sunflower) 10g (1 tablespoon)
  • MARGARINE 10g (1/2 dessertspoon)
  • BUTTER 10g (1/2 dessertspoon)
  • MAYONNAISE 10g (1/2 dessertspoon)
  • OLIVES 50g (15, small)
  • SINGLE CREAM 50 g (5 tablespoons)

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