Tables contain a list of a variety of foods, separated into groups. For each food product, the amount of proteins, fats, carbohydrates and kilocalories in 100 grams of product, as well as its glycemic index (GI), are indicated.

Unless otherwise indicated, a raw and/or unprocessed food is meant.

The data in the tables is not absolutely accurate, since the exact values depend on a large number of additional parameters.

Quick navigation by groups

Vegetables

Berries and fruits

Mushrooms

Meat

Fish

Dairy

Cheese

Oils

Juices

Nuts, dried fruits

Alcohol

Other

Proteins (P) — the amount of proteins (g) in 100 grams of the product;
Fats (F) — the amount of fats (g) in 100 grams of the product;
Carbohydrates (C) — the amount of carbohydrates (g) in 100 grams of the product;
kcal — the number of kilocalories in 100 grams of the product;
GI — glycemic index of the product;

Vegetables 

Food    kcal GI 
Beet1,609,64430
Bulb onion1,408,64015
Bulgarian pepper1,205,32415
Cabbage Chinese1,202,51615
Cabbage Red1,906,33415
Cabbage White1,905,72715
Carrot1,30,16,63130
Cauliflower2,705,23015
Cucumber0,70.12,61515
Eggplant1,20,15,72315
Green pea50,213,77650
Potatoes20,216,57860
Radish1,303,82015
Tomato0,704,12030
White beans70,516,96735
Zucchini0,70,352515

Fruits and berries 

Food    kcal GI 
Apple0,30,310,54835
Apricot0,809,54230
Banana1,6021,59265
Cherry0,9010,84625
Garnet0,9011,95335
Gooseberry0,809,44240
Grapefruit0,807,53725
Grapes0,5016,87145
Lemon0,903,13020
Mandarin orange0,908,13740
Melon0,70,37,33460
Mulberry0,6012,65225
Orange0,808,33835
Peach0,909,74230
Pear0,5010,54330
Pineapple0,3011,74965
Plum0,809,74135
Quince0,609,24135
Raspberries0,708,74225
Strawberry0,60,47,53330
Sweet cherry1,2011,55225
Watermelon0,70,18,33575

Fresh Mushrooms 

Food    kcal GI 
Chanterelle1,511,72015
Common (field) mushroom4,30,91,23015
Oyster mushrooms2,80,26,13515
Penny bun3,51,61,83315
Shiitake2,20,54,33115
Slippery jack (sticky bun)2,50,71,61715

Meat, poultry 

Food    kcal GI 
Beef18,714,30204___
Chicken18,5120190___
Duck16,1490380___
Goose15,8360385___
Mutton16,215,30202___
Pork (fatty)11,649,20487___
Pork (low-fat)16,327,90317___
Rabbit25,410,60197___
Turkey20,3170234___
Veal19,81,5094___

Fish and seafood 

Food    kcal GI 
Alaska Pollock15,70,6067___
Atlantic cod17,70,5076___
Burbot18,60,8085___
Capelin13,111,70159___
Carp163,5095___
Common bream17,24,20109___
Crucian17,51,6084___
Flounder162,5086___
Halibut18,53,20106___
Herring17,319,90248___
Merluccius16,42,3084___
Northern pike18,20,8083___
Ostreidae14,46,2091___
Pacific saury18,320,50257___
Perch (common)18,30,7080___
Salmon pink21,27,10151___
Salmon19,213,80200___
Salmon atlantic20,915,30222___
Scomber189,50158___
Shrimp180,9085___
Smelt15,33,3093___
Sprat14,39,20142___
Squid18,20,2077___
Sterlet17,36,30126___
Sturgeon16,510,50161___
Tuna21,71,3095___
Trout19,62,1099___
Catfish16,78,40141___
Zander190,7081___

Dairy 

Food    kcal GI 
Cottage cheese 0%1501,97330
Cottage cheese 20%16201,523330
Cream 10%2,8104,212056
Cream 35%2,2353,329556
Goat milk3,14,24,67032
Kefir 0%2,903,92915
Kefir 3,2%33,24,15725
Milk 0%2,404,73130
Milk 5%2,854,67530
Sour cream 10%2,8103,411756
Sour cream 30%2,3303,129256
Yogurt 1%2,612,63035
Yogurt 6%563,58835

Cheeses 

Food    kcal GI 
Blue cheese213003540
Bryndza17,920,102530
Camembert202402960
Cheddar23,530,803710
Feta14,221,34,126555
Gorgonzola19,431,203580
Grana Padano332803840
Parmigiano-Reggiano332803560
Philadelphia5,4243,225045
Ricotta1113317330
Sulguni202302870
Tofu6,851,87515

Oils 

Food    kcal GI 
Butter 82,5%0,682,50,7736___
Clarified butter0,398,50,5888___
Margarine0,482,30,5745___
Vegetable oils099,5-99,90896-900___

 

Juices 

Food    kcal GI 
Apple0,50,39,94245
Apricot0,70114340
Carrot10,19,54440
Cherry0,60,1114940
Grape0,30,115,46255
Lemon0,803,51820
Orange0,80,110.84745
Peach0,50,112,85240
Pineapple0,20,111,64950
Pomegranate0,2014,15835

Nuts, dried fruits 

Food    kcal GI 
Almonds18,555,913,262625
Dried apricots5,50,25824940
Dried apples2,70,163,36035
Dried dates2,50,469,628470
Peanut26,245,39,955520
Pistachios2047,52757615
Raisins2,507533365
Sunflower seeds (dried)20,852,718,859525
Walnut14,861,110,866015

Alcohol 

Food    kcal GI 
Beer (light)0-0,802,5-530-4565
Beer (dark)0,304-635-5060
Brandy000,5-1225___
Cognac000,1-1,5240___
Gin000220___
Rum000217-231___
Vermouth0015,9155___
Vodka000,1-0,4235___
Whiskey000222___
Wine (dessert)0,502017530
Wine (dry)0,200,36545
Wine (medium)0,2058830
Wine (medium dry)0,302,57830

Other 

Food    kcal GI 
Bread7,71,25123865
Chicken egg12,7110,615550
Honey0-0,8074,8-80,5302-32985
Rye flour6,81,276,832175
Rye bread5,70,645,521050
Sugar0099,739970
Wheat Flour Extra Class10,6172,532985