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.
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
- 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)