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By looking at this table you can easily see which food contains less calories, carbohydrates, protein and fat. For example; Would it ever occur to you that light beer and a double whiskey would contain the same calories? Isn't it too bad that alcohol contains energy without nutritional values?
Is it new information for you that meat does not contain carbohydrates? Dried legumes contain as much protein as meat How lucky is our country? Did you know that when you look at the fish, the lowest calorie contains sea bass?
Or do you think that calorie bomb fastfood foods contain such high fat and energy?
Who said fruits and vegetables do not contain energy lest you can eat unlimited. 1 apple and 1 egg are almost the same calories. But they have different nutrients. Therefore, individuals need to consult with nutritionists about how much food they can eat.
| Alcoholic and Non-Alcoholic Beverages | |||||
| Food Name | Quantity (g) | Energy (calories) | Carbohydrate (g) | Protein (g) | Oil (g) |
| Beer (normal) | 1 bottle | 150 | 13 | 1 | 0 |
| Beer (light) | 1 bottle | 95 | 5 | 1 | 0 |
| Vodka, whiskey | 1 double | 95 | 0 | 0 | 0 |
| Red wine | 1 glass | 75 | 3 | 0 | 0 |
| White wine | 1 glass | 80 | 3 | 0 | 0 |
| Soda | 1 bottle | 0 | 0 | 0 | 0 |
| Coke (normal) | 1 box | 160 | 41 | 0 | 0 |
| Coke (diet) | 1 box | 1 | 0 | 0 | 0 |
| Coffee, tea (simple) | 1 trophy | 0 | 0 | 0 | 0 |
| Prepared fruit juice | 1 box | 85 | 22 | 0 | 0 |
| Milk and milk products | |||||
| Food Name | Quantity (g) | Energy (calories) | Carbohydrate (g) | Protein (g) | Oil (g) |
| Edirne cheese | Up to 1 karper | 71 | 0.2 | 4.5 | 5.5 |
| Urfa cheese | Up to 1 karper | 94 | 0.06 | 4.5 | 7.9 |
| Oily white p. | Up to 1 karper | 85 | 0 | 6.7 | 6.5 |
| Lean white p | Up to 1 karper | 30 | 1.1 | 5.7 | 2.5 |
| Cheddar cheese | Up to 1 karper | 121 | 0.5 | 8.1 | 9.6 |
| Cream Cheese | 1 teaspoon | 105 | 0.8 | 2.3 | 10.5 |
| Herby cheese | Up to 1 karper | 98 | 0.1 | 6 | 8.2 |
| Cheddar | Up to 1 karper | 115 | 0 | 7 | 9 |
| mozzarella | Up to 1 karper | 80 | 1 | 6 | 6 |
| parmesan | Up to 1 karper | 130 | 1 | 12 | 9 |
| Milk fat | 1 cup | 150 | 11 | 8 | 8 |
| Milk low fat | 1 cup | 120 | 12 | 8 | 5 |
| Skim milk | 1 cup | 90 | 12 | 8 | 3 |
| Ice cream (normal) | 2 balls | 100 | 12.5 | 2 | 6 |
| Ice cream (low fat) | 2 balls | 90 | 12 | 2 | 5 |
| Yogurt (normal) | 1 cup | 150 | 11 | 8 | 8 |
| Meat Group, Eggs and Legumes | |||||
| Food Name | Quantity (g) | Energy (calories) | Carbohydrate (g) | Protein (g) | Oil (g) |
| Eggs 1 piece | 1 piece | 80 | 1 | 6 | 6 |
| Egg whites | 1 piece | 15 | 0.5 | 3 | 0 |
| Egg yolk | 1 piece | 65 | 0.5 | 3 | 6 |
| Shrimp | 3 tablespoons | 100 | 1 | 21 | 1 |
| Sardinia | 5 pieces | 175 | 0 | 20 | 9 |
| Shield | Up to 3 meatballs | 193 | 0 | 14.5 | 14.5 |
| Sword | Up to 3 meatballs | 165 | 0 | 26.3 | 5.6 |
| Perch | Up to 3 meatballs | 93 | 0 | 19 | 2 |
| Bonito | Up to 3 meatballs | 168 | 0 | 24 | 7.5 |
| Mackerel | Up to 3 meatballs | 160 | 0 | 22 | 7.5 |
| Beef lean | Up to 3 meatballs | 170 | 0 | 19 | 9 |
| Beef fat | Up to 3 meatballs | 325 | 0 | 22 | 26 |
| Lamb meat low fat | Up to 3 meatballs | 205 | 0 | 22 | 13 |
| Sausage | 2 pieces | 180 | 2 | 7 | 16 |
| Salami | 2 slices | 145 | 1 | 8 | 11 |
| Chicken Breast | Up to 4 meatballs | 220 | 2 | 31 | 9 |
| Turkey black meat | Up to 4 meatballs | 160 | 0 | 24 | 6 |
| Lentil | 1 bowl full | 215 | 38 | 16 | 1 |
| Haricot bean | 1 bowl full | 230 | 42 | 16 | 1 |
| Soy Beans | 1 bowl full | 235 | 19 | 20 | 10 |
| Fruits | |||||
| Food Name | Quantity (g) | Energy (calories) | Carbohydrate (g) | Protein (g) | Oil (g) |
| Apple | 1 medium size | 80 | 21 | 0 | 0 |
| Fresh apricots | 3 pieces | 50 | 12 | 1 | 0 |
| the nectar | 2 small size | 140 | 36 | 1 | 0 |
| Avocado | 1 piece | 305 | 12 | 4 | 30 |
| Banana | 1 piece | 105 | 27 | 1 | 1 |
| Blackberry | 1 bowl | 75 | 18 | 1 | 1 |
| Raspberry | 1 bowl | 80 | 20 | 1 | 1 |
| Melon | 1 bowl | 90 | 22 | 2 | 0 |
| Dried figs | 10 units | 475 | 122 | 6 | 2 |
| Grapefruit | 1 piece | 80 | 20 | 2 | 0 |
| Grape | 10 units | 35 | 9 | 0 | 0 |
| Kiwi | 1 piece | 45 | 11 | 1 | 0 |
| Lemon | 1 piece | 15 | 5 | 1 | 0 |
| Mango | 1 bowl | 135 | 35 | 1 | 1 |
| Watermelon | 1 slice | 155 | 35 | 3 | 2 |
| Orange | 1 piece | 110 | 26 | 31 | 9 |
| Peach | 1 piece | 35 | 10 | 1 | 0 |
| Pear | 1 piece | 100 | 25 | 1 | 1 |
| Pineapple | 1 bowl | 75 | 19 | 1 | 1 |
| Strawberry | 1 bowl | 45 | 10 | 1 | 1 |
| Mandarin | 1 piece | 35 | 9 | 1 | 0 |
| Cereals | |||||
| Food Name | Quantity (g) | Energy (calories) | Carbohydrate (g) | Protein (g) | Oil (g) |
| White bread | 1 thin slice | 65 | 12 | 2 | 1 |
| Mixed grain | 1 thin slice | 65 | 12 | 2 | 1 |
| Oat bread | 1 thin slice | 65 | 12 | 2 | 1 |
| Household biscuits | 1 piece | 100 | 13 | 2 | 5 |
| French Bread | 1 thin slice | 100 | 18 | 3 | 1 |
| Italian bread | 1 thin slice | 85 | 17 | 3 | 0 |
| Pita bread | 1 piece | 165 | 33 | 6 | 1 |
| Bread with raisins | 1 thin slice | 70 | 13 | 2 | 2 |
| Wheat bread | 1 thin slice | 70 | 13 | 3 | 1 |
| Bulgur rice | 2 tablespoons | 110 | 15 | 2 | 5 |
| Rice | 2 tablespoons | 110 | 15 | 2 | 5 |
| House cake (plain) | 1 thin slice | 215 | 30 | 3 | 10 |
| Crackers with cheese | 10 units | 50 | 60 | 1 | 3 |
| Unsalted popcorn | 1 bowl | 30 | 6 | 1 | 0 |
| Chestnut | 3 pieces | 65 | 12 | 2 | 1 |
| Nuts | |||||
| Food Name | Quantity (g) | Energy (calories) | Carbohydrate (g) | Protein (g) | Oil (g) |
| Almond | 1 bowl | 795 | 28 | 27 | 70 |
| Hazelnut | 1 bowl | 740 | 16 | 16 | 76 |
| Peanut | 1 bowl | 840 | 27 | 39 | 71 |
| Sunflower seeds | 1 cup of tea | 560 | 20 | 24 | 47 |
| Walnut | ½ bowl | 651 | 16 | 14 | 64 |
| pistachio | ½ bowl | 594 | 19 | 19 | 54 |
| Vegetables (cooked amounts) | |||||
| Food Name | Quantity (g) | Energy (calories) | Carbohydrate (g) | Protein (g) | Oil (g) |
| Artichoke | 1 piece | 55 | 12 | 3 | 0 |
| Asparagus | 1 bowl | 45 | 8 | 5 | 1 |
| Green beans | 1 bowl | 45 | 10 | 0 | 2 |
| Broccoli | 1 bowl | 50 | 10 | 4 | 1 |
| Carrot | 1 piece | 30 | 7 | 1 | 0 |
| Cabbage | 1 bowl | 20 | 4 | 1 | 0 |
| Cauliflower | 1 bowl | 30 | 6 | 2 | 0 |
| Cucumber | 6 pieces | 5 | 1 | 0 | 0 |
| Eggplant | 1 bowl | 25 | 6 | 1 | 0 |
| Lettuce | 1 bowl | 20 | 4 | 2 | 0 |
| Mushroom | 1 bowl | 20 | 3 | 1 | 0 |
| Onion | 1 bowl | 20 | 3 | 1 | 0 |
| Chard | 10 sheets | 5 | 1 | 1 | 0 |
| Potato | 1 medium size | 220 | 51 | 5 | 0 |
| Spinach | 1 bowl | 40 | 7 | 5 | 0 |
| Tomato | 1 large size | 25 | 5 | 1 | 0 |
| broad bean | 1 bowl | 25 | 6 | 2 | 0 |
| Brussels sprouts | 1 bowl | 60 | 13 | 4 | 1 |
| Fast Food | |||||
| Food Name | Energy (calories) | Carbohydrate (g) | Protein (g) | Oil (g) | |
| Meat Burger Sandwich | 760 | 52 | 35 | 46 | |
| Burger sandwich with double meat | 1060 | 52 | 59 | 69 | |
| Fish burger sandwich | 710 | 66 | 24 | 39 | |
| Chicken burger sandwich | 580 | 48 | 39 | 26 | |
| Large French Fries | 500 | 63 | 6 | 25 | |
| Fried medium size onion folk. | 480 | 60 | 7 | 23 | |
| Fried dough with apples | 340 | 52 | 2 | 14 | |
| Medium Vanilla Shake | 720 | 73 | 15 | 41 | |
| Medium Coke | 230 | 82 | 0 | 0 | |
| 6 pieces fried chicken wing | 471 | 18 | 27 | 33 | |
