A healthy and balanced diet is very important in terms of protection from diseases and maintaining the body form. For this, a nutrition plan should be created that includes all food groups and fully meets the body’s need for macro and micronutrients.
When planning a diet, it is very important to have information about which food supplies how much energy to the body and the nutrients contained in the foods consumed. Here are the nutritional values of some foods that are frequently consumed in daily life …
Egg Nutritional Values
Eggs are the only food that can be used by absorbing one hundred percent in terms of protein in the body after breast milk. For this reason, it is the best source of protein for all babies, except babies who are breastfed.
One small egg (50 grams) contains about 70 kilocalories of energy and 6 grams of protein and 5 grams of fat. The carbohydrate content is below 1 gram and is acceptable in traces. It is also an important source of vitamin A and minerals such as calcium and iron.
Banana Nutritional Value
Banana is a type of fruit with a high fiber content. A 100-gram serving contains approximately 77 kilocalories of energy. The same amount of banana contains 1.1 grams of protein and 0.3 grams of fat, plus 23 grams of carbohydrates. Banana, which contains 358 mg of potassium in 100 grams, helps to lower blood pressure. It is also rich in vitamin A and magnesium mineral. A medium-sized banana is about 170 grams, while small-sized local bananas are about 100 grams.
Oat Nutritional Value
Oat, the best source of beta-glucan, a type of soluble pulp that does not stop counting its positive health effects, is a type of grain. 100 grams of oats; While it provides 351 kilocalories of energy to the body, it contains 57.3 grams of carbohydrates, 11.3 grams of protein and 5.8 grams of fat. Oatmeal, which is widely consumed by the public, has 37 kilocalories of energy in 1 tablespoon. Thanks to its high soluble fiber content, oat has many positive effects such as lowering cholesterol, balancing blood sugar and regulating the digestive system, and is also rich in B group vitamins and potassium minerals.
Walnut Nutritional Value
Walnuts, one of the nuts containing valuable oils, is an important vegetable food containing omega 3 fatty acids. 100 grams of walnuts provide 654 kilocalories, and a handful (25 grams) of walnuts provide 164 kilocalories of energy. 100 grams of walnuts contain 13.7 grams of carbohydrates, 15.2 grams of protein and 65.2 grams of fat. Walnuts, which should be consumed in moderation in order to provide weight control due to their high fat content, can be consumed 2 times daily. It is a healthy and nutritious food since it is rich in vegetable proteins, dietary fibers, vitamin E, group B vitamins, minerals such as calcium, iron, magnesium, potassium, zinc.
Dried Beans Nutritional Value
Being a source of vegetable protein and carbohydrates, dry beans are one of the most consumed dried legumes. It contains 155 kilocalories of energy, 5 grams of fat, 6 grams of protein, 22 grams of protein. Beans, rich in vitamins E, K and B, are also rich in minerals such as calcium, iron, phosphorus, magnesium, potassium, zinc and manganese. Due to its high fiber content, it regulates the digestive system, and because of its high protein content, it is a good source of protein for all individuals, especially those who are vegetarian and vegan.
Chickpea Nutritional Value
Chickpea, a good source of vegetable protein, is a type of nutrient with a high fiber content and regulating the digestive system. It contains 100 grams of 360 kcal energy, 61 grams of carbohydrates, 19 grams of protein and 6 grams of fat. It contains significant amounts of vitamins A, E, K and B, as well as iron, calcium and magnesium minerals. Due to its high protein content, it is one of the best protein sources after foods of animal origin.
Potato Nutritional Value
Potatoes with a very high starch content are a source of carbohydrates. 100 grams of potato contains 77 kcal energy, 17 grams of carbohydrates, 2 grams of protein and 0.1 grams of fat in a trace amount. A medium-sized potato is 200 grams. It includes vitamins A, C, B and calcium, potassium, phosphorus and iron minerals. Due to its high glycemic index, it raises blood sugar fast, so it should be consumed with caution by diabetics.
Chicken Breast Nutritional Value
Chicken breast, an important source of protein, is one of the foods frequently preferred in daily life and diets. A 100 gram skinned chicken breast contains 120 kcal energy, 22.5 grams of protein and 2.6 grams of fat.
It does not contain carbohydrates and dietary fiber. It contains significant amounts of calcium, potassium, iron minerals, as well as vitamin A and group B vitamins. It can be consumed 3-4 days a week in healthy eating plans.
Green Lentil Nutritional Value
Green lentils, a food belonging to the legume family, are a valuable source of protein. 100 grams contain 116 kcal energy, 20 grams carbohydrates, 9 grams protein and 0.4 grams fat.
At the same time, green lentils with 8 grams of dietary fiber in this amount are very effective in the regulation of the digestive system. It is a source of vitamins A, B and K and minerals such as calcium, sodium, potassium, zinc, iodine and phosphorus.
Yogurt Nutritional Value
Yogurt, one of the important sources of calcium mineral, is one of the foods that should be consumed daily. 1 cup (200 grams) of yogurt; It contains 114 kilocalories of energy, 9 grams of carbohydrates, 6 grams of protein and 6 grams of fat.
Yogurt, a probiotic nutrient, regulates the digestive system, strengthens the immune system, and helps balance cholesterol levels thanks to the beneficial bacteria it contains. It is also rich in vitamins A, E and B and phosphorus, zinc, iodine, potassium minerals.
Almond Nutritional Value
Almond, which is one of the healthy nuts with high protein and fat content, contains 570 kcal energy, 3.7 grams carbohydrates, 18.7 grams protein and 54.1 grams of fat in 100 grams of unroasted and unsalted form.
Almond, a valuable source of vitamin E and phosphorus, calcium, magnesium, iron, zinc and selenium minerals, is about 25 grams per palm.
Bulgur Nutritional Value
Bulgur, a fiber product made of wheat, is one of the indispensable parts of healthy nutrition. In baked form, 100 grams of bulgur contains 83 kcal energy, 18.6 grams of carbohydrates, 3.1 grams of protein and 0.2 grams of fat.
1 cup of cooked bulgur is about 200 grams. Bulgur, a type of food rich in vitamins B, magnesium and dietary fiber, helps regulate the digestive system.
Hazelnut Nutritional Value
Hazelnut, one of the healthy nuts that contain valuable nutrients, is an important source of vegetable protein. While 100 grams of nuts provide 628 kcal energy to the body, it contains 17 grams of carbohydrates, 15 grams of protein and 61 grams of fat.
It is also an important source of vitamin E with many minerals such as calcium, potassium, phosphorus, magnesium, zinc, manganese, sodium and copper. It is effective in protecting skin health and strengthening the immune system.
Pasta Nutritional Value
100 grams of cooked pasta, which is one of the commonly consumed carbohydrate sources, provides 131 kcal energy to the body.
Pasta with 25 grams of carbohydrates, 5 grams of protein and 1.1 grams of fat is a wheat product and is in the same group as cereals in nutrition planning. It is rich in vitamin A and group B vitamins, calcium, iron, potassium and phosphorus minerals.
Mushroom Nutritional Value
Mushroom, which is a very healthy type of food, has many types. The most widely consumed of these is the white-capped mushroom mushroom in our country, and in its raw form, it contains 22 kcal energy per 100 grams, 3.3 grams of carbohydrates, 3.1 grams of protein and 0.3 grams of fat.
In addition to containing valuable amino acids with antioxidant properties, B and C vitamins are an important source of minerals such as potassium, phosphorus and copper.
Apple Nutritional Value
Apple, which is one of the commonly consumed fruits, is an important source of vitamin C like many other fruit types. One small apple is approximately 90 grams, and an apple of this size contains 47 kcal energy, 12.4 grams of carbohydrates, 0.2 grams of protein and 0.1 grams of fat.
In addition to vitamin C, vitamins A and B are an important source of minerals such as sodium, potassium, iron, calcium and magnesium. While it regulates the digestive system due to its high fiber content, it contains antioxidant vitamins, strengthens the immune system and protects the body against diseases.
Spinach Nutritional Value
100 grams of raw spinach, a nutrient in the dark green leafy group of vegetables; It has a low energy content of 17 kcal.
When consumed as a vegetable dish, a 100-gram serving contains 76 kcal energy, 5.7 grams of carbohydrates, 2.5 grams of protein and 4.6 grams of fat. It is a valuable vegetable type rich in vitamins A and K as well as iron, calcium and potassium minerals.
Broccoli Nutritional Value
Broccoli, which is among the Brassica group vegetables such as cauliflower and cabbage, is a valuable plant that has many health benefits. 100 grams of broccoli contains 33 kcal energy, 7 grams of carbohydrates, 2.8 grams of protein and 0.4 grams of fat.
It is a fiber type of food and helps regulate the digestive system. It also contains vitamins A, K and C, as well as minerals such as potassium, phosphorus, iron, sulfur, selenium, manganese.
Tomato Nutritional Value
Tomato, which is one of the most widely consumed vegetables in our country and in the world, is a healthy food with 17 kcal energy per 100 grams. 100 grams of tomato contains 3.9 grams of carbohydrates, 0.9 grams of protein and 0.2 grams of fat, it contains high levels of water and dietary fiber. It is an important source of vitamins A and C.
It is also rich in vitamins E, K and B, and minerals such as magnesium, manganese, copper, and phosphorus. Thanks to the antioxidant vitamins it contains, it provides protection against many diseases, especially cancer, cardiovascular diseases and infectious diseases.
