|
Malzeme
|
Birim
|
Kalori
|
|
1 dilim beyaz ekmek
|
28 gr
|
90
|
|
1 dilim kepekli ekmek
|
28 gr
|
60
|
|
1 dilim k�zarm�� ekmek
|
15 gr
|
35
|
|
1 adet kruasan
|
200 gr
|
200
|
|
bisk�vi
|
100 gr
|
470
|
|
mercimek (kuru)
|
100 gr
|
314
|
|
arpa (kuru)
|
100 gr
|
367
|
|
bulgur (kuru)
|
100 gr
|
371
|
|
kuskus (kuru)
|
100 gr
|
367
|
|
m�s�r (kuru)
|
100 gr
|
342
|
|
bu�day (kuru)
|
100 gr
|
364
|
|
susam
|
100 gr
|
589
|
|
makarna (kuru)
|
100 gr
|
339
|
|
makarna (ha�lanm��)
|
100 gr
|
85
|
|
pirin� (kuru)
|
100 gr
|
357
|
|
pirin� (ha�lanm��)
|
100 gr
|
125
|
| |
|
yo�urt (ya�l�)
|
100 gr
|
95
|
|
s�t (ya�l�)
|
100 gr
|
68
|
|
to�urt (ya�l�,meyveli)
|
100 gr
|
125
|
|
beyaz peynir (ya�l�)
|
100 gr
|
275
|
|
ka�ar peyniri (ya�l�)
|
100 gr
|
413
|
|
parmesan peyniri (ya�l�)
|
100 gr
|
440
|
|
yumurta
|
1 adet
|
80
|
|
yumurta ak�
|
1 adet
|
15
|
|
yumurta sar�s�
|
1 adet
|
65
|
| |
|
tereya�
|
28 gr
|
206
|
|
margarin
|
28 gr
|
204
|
|
s�v� ya�
|
28 gr
|
130
|
| |
|
biftek (�zgara)
|
100 gr
|
278
|
|
tavuk (�zgara)
|
100 gr
|
132
|
|
tavuk g��s� (ha�lanm��)
|
100 gr
|
150
|
|
kuzu (ya�l�, �zgara)
|
100 gr
|
282
|
|
kuzu ci�eri (yapda)
|
100 gr
|
232
|
|
salam
|
100 gr
|
446
|
|
sosis
|
100 gr
|
295
|
| |
|
midye
|
1 adet
|
9
|
|
istridye
|
1 adet
|
6
|
|
karides
|
1 adet
|
144
|
|
somon f�me
|
100 gr
|
171
|
|
ton bal���
|
100 gr
|
121
|
|
|
Malzeme
|
Birim
|
Kalori
|
|
domates
|
1 adet
|
14
|
|
enginar
|
1 adet
|
10
|
|
patl�can
|
1 adet
|
28
|
|
taze fasulye
|
100 gr
|
90
|
|
brokoli
|
100 gr
|
35
|
|
br�ksel lahanas�
|
100 gr
|
35
|
|
kabak
|
100 gr
|
25
|
|
havu�
|
100 gr
|
35
|
|
karnabahar
|
100 gr
|
32
|
|
kereviz
|
100 gr
|
18
|
|
salatal�k
|
1 adet
|
11
|
|
marul
|
100 gr
|
15
|
|
mantar
|
100 gr
|
14
|
|
so�an
|
100 gr
|
35
|
|
bezelye
|
100 gr
|
89
|
|
taze ye�il biber
|
120 gr
|
15
|
|
patates (ha�lama)
|
100 gr
|
100
|
|
�spanak
|
100 gr
|
26
|
|
lahana
|
100 gr
|
20
|
| |
|
badem
|
100 gr
|
600
|
|
hindistancevizi
|
100 gr
|
603
|
|
findik
|
100 gr
|
650
|
|
f�st�k
|
100 gr
|
560
|
|
�am f�st���
|
100 gr
|
600
|
|
ceviz
|
100 gr
|
549
|
|
patlam�� m�s�r
|
100 gr
|
478
|
|
kabak �ekirde�i
|
100 gr
|
571
|
|
ay�ekirde�i
|
100 gr
|
578
|
| |
|
elma
|
1 adet
|
60
|
|
kay�s�
|
1 adet
|
8
|
|
muz
|
1 adet
|
100
|
|
kiraz
|
100 gr
|
40
|
|
hurma
|
1 adet
|
15
|
|
incir
|
100 gr
|
41
|
|
incir (kuru)
|
100 gr
|
59
|
|
greyfurt
|
1 adet
|
60
|
|
portakal
|
1 adet
|
50
|
|
kivi
|
1 adet
|
34
|
|
mandalina
|
1 adet
|
50
|
|
karpuz
|
100 gr
|
19
|
|
kavun
|
100 gr
|
18
|
|
�eftali
|
1 adet
|
60
|
|
armut
|
1 adet
|
70
|
|
erik
|
1 adet
|
8
|
|
�z�m
|
100 gr
|
57
|
|
�ilek
|
100 gr
|
26
|
|