Nutritional value It is very important to eat a healthy and balanced diet, to prevent diseases, and to maintain body form. For this, a nutritional value plan that includes all food groups and meets the body’s need for macro and micronutrients should be created. While planning the diet, it is very important to have information about how much energy the food provides 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 …
Nutritional Value of Eggs
The egg is the only food that can be absorbed and used in the body at a rate of one hundred percent in terms of the protein it contains after breast milk. For this reason, it is the best quality protein source for all babies except for breastfed babies. 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 less than 1 gram and can be accepted in trace amounts. It is also an important source of vitamin A and minerals such as calcium and iron.
Nutritional Value of Banana
Banana is a type of fruit with 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. Having 358 mg of potassium in 100 grams, banana helps to lower blood pressure. It is also rich in vitamin A and magnesium minerals. A medium banana weighs about 170 grams, while small domestic bananas are about 100 grams.
Nutritional Value of Oats
Oats, which are the best source of beta-glucan, a type of soluble pulp with countless positive effects on health, is a type of cereal. 100 grams of oats; It provides 351-kilocalorie energy to the body and contains 57.3 grams of carbohydrate, 11.3 grams of protein, and 5.8 grams of fat. Oatmeal, which is widely consumed by the public, has 37-kilocalorie energy in 1 tablespoon. Thanks to its high soluble fiber content, oats, which have many positive effects such as lowering cholesterol, balancing blood sugar, and regulating the digestive system, are also rich in B group vitamins and potassium minerals.
Nutritional Value of Walnuts
Walnut, one of the dried nuts containing valuable oils, is an important herbal 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 carbohydrate, 15.2 grams of protein, and 65.2 grams of fat. Walnuts, which should be consumed in moderation to control weight due to their high-fat content, can be consumed in 2 pieces per day. It is a healthy and nutritious food since it is rich in minerals such as vegetable proteins, dietary fibers, vitamin E, B group vitamins, calcium, iron, magnesium, potassium, and zinc.
Nutritional Value of Dry Beans
Being a source of vegetable protein and carbohydrates, dried beans are one of the most consumed legumes. 100 grams contains 155 kilocalories of energy, 5 grams of fat, 6 grams of protein, 22 grams of protein. Rich in vitamins E, K, and B group, dried beans are also rich in minerals such as calcium, iron, phosphorus, magnesium, potassium, zinc, and manganese. It regulates the digestive system due to its high fiber content, and because of its high protein content, it is a good source of protein for all individuals, especially vegetarian and vegan diets.
Nutritional Value of Chickpeas
Chickpea, which is a good source of vegetable protein, is a type of food with high fiber content and regulating the digestive system. 100 grams contain 360 kcal of energy, 61 grams of carbohydrate, 19 grams of protein, and 6 grams of fat. It contains significant amounts of vitamins A, E, K, and B and minerals of iron, calcium, and magnesium. Due to its high protein content, it is one of the best protein sources after animal origin foods.
Potatoes Nutritional Value
Potatoes, which have a very high starch content, are a source of carbohydrates. 100 grams of potatoes contain 77 kcal of energy, 17 grams of carbohydrate, 2 grams of protein, and 0.1 grams of fat. A medium potato is 200 grams. It contains A, C, B group vitamins and calcium, potassium, phosphorus, and iron minerals. Due to its high glycemic index, it raises blood sugar rapidly, so it should be consumed carefully by diabetics.
Nutritional Value of Chicken Breast
Chicken breast, an important source of protein, is one of the frequently preferred foods in daily life and diets. 100 grams of skinless chicken breast contains 120 kcal of energy, 22.5 grams of protein, and 2.6 grams of fat. It does not contain carbohydrates and dietary fiber. It contains calcium, potassium, iron minerals as well as vitamin A and B group vitamins in significant amounts. It can be consumed 3-4 days a week in healthy eating plans.
Green Lentil Nutrition Value
Green lentils, a food belonging to the legume family, are a valuable source of protein. 100 grams contain 116 kcal of energy, 20 grams of carbohydrate, 9 grams of protein, and 0.4 grams of fat. At the same time, green lentils with 8 grams of dietary fiber are very effective in regulating 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 Nutrition Value
Yogurt, which is one of the important sources of calcium mineral, is one of the foods that should be consumed daily. 1 cup (200 grams) of yogurt; contains 114 kilocalories of energy, 9 grams of carbohydrates, 6 grams of protein, and 6 grams of fat. Yogurt, a probiotic food, regulates the digestive system, strengthens the immune system, helps balance cholesterol levels, thanks to the beneficial bacteria it contains. It is also rich in A, E, and B group vitamins and phosphorus, zinc, iodine, and potassium minerals.
Nutritional Value of Almonds
Almond, which is one of the healthy nuts with high protein and fat content, contains 570 kcal energy, 3.7 grams of carbohydrate, 18.7 grams of protein, and 54.1 grams of fat in 100 grams of unroasted and unsalted form. The amount of almond, which is a valuable source of vitamin E and the minerals phosphorus, calcium, magnesium, iron, zinc, and selenium, is approximately 25 grams.
Bulgur Nutritional Value
Bulgur, a fibrous grain product made from wheat, is an indispensable part of a healthy diet. In its cooked form, 100 grams of bulgur contains 83 kcal of energy, 18.6 grams of carbohydrate, 3.1 grams of protein, and 0.2 grams of fat. 1 cup of cooked bulgur corresponds to approximately 200 grams. Bulgur, a type of food rich in B group vitamins, magnesium, and dietary fibers, helps to regulate the digestive system.
Nutritional Value of Hazelnuts
Hazelnut, which is one of the healthy nuts that contain valuable nutrients, is an important source of vegetable protein. While 100 grams of hazelnut provides 628 kcal of energy to the body, it contains 17 grams of carbohydrate, 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.
Nutritional Value of Pasta
100 grams of cooked pasta, which is one of the most commonly consumed carbohydrate sources, provides 131 kcal of energy to the body. Containing 25 grams of carbohydrates, 5 grams of protein, and 1.1 grams of fat, pasta is a wheat product and is in the same group as cereals in nutrition planning. It is rich in vitamin A and B group vitamins, calcium, iron, potassium, and phosphorus minerals.
Nutritional Value of Mushrooms
Mushroom, which is a very healthy food type, has many types. Among these, the most commonly consumed white hat cultivated mushroom in our country is 22 kcal energy, 3.3 grams carbohydrate, 3.1 grams of protein, and 0.3 grams of fat in 100 grams in its raw form. In addition to containing valuable amino acids with antioxidant properties, it is an important source of minerals such as vitamins B and C, potassium, phosphorus, and copper.
Nutritional Value of Apple
One of the widely consumed fruits, apple is an important source of vitamin C like many other fruit types. One small apple weighs approximately 90 grams, and an apple of this size contains 47 kcal of energy, 12.4 grams of carbohydrate, 0.2 grams of protein, and 0.1 grams of fat. In addition to vitamin C, it is an important source of vitamins A and B, minerals such as sodium, potassium, iron, calcium, and magnesium. It regulates the digestive system due to its high fiber content and protects the body against diseases by strengthening the immune system due to its antioxidant vitamins.
Spinach Nutrition Value
100 grams of raw spinach, food in the group of dark green leafy vegetables; It has a low energy content of 17 kcal. When consumed as a vegetable meal, a 100-gram portion contains 76 kcal of energy, 5.7 grams of carbohydrate, 2.5 grams of protein, and 4.6 grams of fat. It is a valuable vegetable that is 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 with many health benefits. 100 grams of broccoli contains 33 kcal of energy, 7 grams of carbohydrate, 2.8 grams of protein, and 0.4 grams of fat. It is a fibrous food type and helps regulate the digestive system. It also contains vitamins A, K, and C and minerals such as potassium, phosphorus, iron, sulfur, selenium, and manganese.
Tomato Nutrition Value
Tomato, 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 tomatoes contain 3.9 grams of carbohydrate, 0.9 grams of protein, and 0.2 grams of fat, and contains a high proportion 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.