INSUMED Nahrungsmittelauswahltabelle

INSUMED
Ernährungskonzepte
Nahrungsmittel-Auswahltabelle
Brot/Backwaren
pro 100 g Nahrungsmittel*
KH E F BST kcal Portion kcal/ g Fett/
(g) (g) (g) (g) Portion Portion
Mischbrot/Graubrot 48,0 6,0 1,0 5,0 226 1 Scheibe = 50 g 113 1,0
Vollkornbrot 41,0 8,0 1,0 8,0 204 1 Scheibe = 50 g 102 1,0
Weizentoastbrot 48,0 7,0 5,0 4,0 260 1 Scheibe = 30 g 78 2,0
Vollkorntoastbrot 40,0 10,0 3,0 7,0 233 1 Scheibe = 30 g 70 1,0
Knäckebrot 66,0 10,0 2,0 14,0 318 1 Scheibe = 10 g 32 +
weiße Brötchen 56,0 8,0 2,0 3,0 272 1 Stück = 50 g 136 1,0
Vollkornbrötchen 48,0 10,0 4,0 4,0 270 1 Stück = 50 g 135 1,0
Croissants 30,0 7,0 30,0 + 420 1 Stück = 50 g 210 15,0
Getreideprodukte
Haferflocken 58,0 12,0 8,0 10,0 354 10 EL à10 g = 100 g 354 8,0
Früche-Müsli 60,0 10,0 6,0 8,0 340 10 EL à10 g = 100 g 340 6,0
Cornflakes 80,0 7,0 1,0 4,0 356 15 EL à 4 g = 60 g 214 1,0
Reis poliert 78,0 7,0 1,0 1,0 344 10 EL à10 g = 100 g 344 1,0
Naturreis 73,0 7,0 2,0 2,0 343 10 EL à10 g = 100 g 343 2,0
Hartweizennudeln 75,0 13,0 1,0 * 362 10 EL à10 g = 100 g 362 1,0
Eierteigwaren 70,0 13,0 3,0 3,0 347 10 EL à10 g = 100 g 347 3,0
Vollkornnudeln 64,0 15,0 3,0 8,0 343 10 EL à10 g = 100 g 343 3,0
Hirse 69,0 11,0 4,0 4,0 354 10 EL à10 g = 100 g 354 4,0
Kartoffelprodukte
Kartoffeln gekocht 15,0 2,0 0 2,0 70 1 Stück = 70 g 49 0
Pommes Frites (fritiert) 36,0 4,0 15,0 4,0 290 1 Portion = 150 g 435 23,0
Pommes Frites (Backofen) 28,0 3,0 6,0 + 174 1 Portion = 150 g 261 9,0
Kartoffelknödel 25,0 2,0 + + 108 1 Knödel = 90 g 97 +
Kartoffelpüree 13,0 2,0 3,0 + 92 1 Portion = 200 g 184 6,0
Hülsenfrüchte
Bohnen 40,0 22,0 2,0 17,0 262 1 Portion roh = 100 g 262 2,0
Erbsen 41,0 23,0 1,0 17,0 269 1 Portion roh = 100 g 269 1,0
Linsen 52,0 24,0 1,0 11,0 315 1 Portion roh = 100 g 315 1,0
Gemüse/Rohkost
Blumenkohl 2,0 2,0 + 2,0 18 200 g 36 +
Brokkoli 2,0 3,0 + 3,0 22 200 g 44 +
Eisbergsalat 4,0 3,0 + 2,0 40 50 g 20 +
Grünkohl 3,0 4,0 1,0 4,0 37 200 g 74 2,0
Gurke 2,0 1,0 + 1,0 12 1 Stück = 200 g 24 +
Kohlrabi 4,0 2,0 + 1,0 24 1 Stück = 100 g 24 +
Möhre 3,0 1,0 + 3,0 18 1 kl. Stück = 50 g 9 +
Paprika 3,0 1,0 + 2,0 19 1 Stück = 150 g 29 +
Rotkohl 3,0 2,0 + 3,0 21 200 g 42 +
Spargel 1,0 2,0 + 1,0 13 200 g 26 +
Spinat 1,0 2,0 + 2,0 14 200 g 28 +
Tomate 2,0 2,0 + 1,0 19 1 Stück = 50 g 8 +
Zucchini 2,0 2,0 + 1,0 19 1 Stück = 125 g 24 +

Früchte
pro 100 g Nahrungsmittel*
KH E F BST kcal Portion kcal/ g Fett/
(g) (g) (g) (g) Portion Portion
Apfel 11,0 + + 2,0 54 1 Stück = 150 g 81 +
Avocado + 2,0 24,0 6,0 221 1 Stück = 200 g 442 48,0
Banane 21,0 1,0 + 2,0 94 1 Stück = 125 g 118 +
Birne 12,0 1,0 + 3,0 55 1 Stück = 125 g 69 +
Erdbeere 6,0 1,0 + 2,0 32 125 g 40 +
Kirsche 13,0 1,0 + 1,0 63 125 g 79 +
Kiwi 10,0 1,0 + 2,0 50 1 gr. Stück = 100 g 50 +
Orange 8,0 1,0 + 2,0 42 1 Stück = 125 g 53 +
Pfirsich 10,0 1,0 + 2,0 43 1 Stück = 125 g 54 +
Weintraube 15,0 1,0 + 2,0 68 125 g 85 +
Fertig-Suppen
Tomatensuppe 2,0 1,0

Milchprodukte
pro 100 g Nahrungsmittel*
KH E F BST kcal Portion kcal/ g Fett/
(g) (g) (g) (g) Portion Portion
Kuhmilch 3,5% 5,0 3,3 3,5 0 64 1 Tasse = 150 ml 96 5,0
Kuhmilch 1,5% Fett 5,0 3,0 1,5 0 47 1 Tasse = 150 ml 71 2,0
Joghurt 3,5% Fett 4,0 3,0 3,5 0 81 1 kl. Becher = 150 g 92 5,0
Joghurt 1,5% Fett 5,0 3,0 1,5 0 47 1 kl. Becher = 150 g 71 2,0
Fruchtjoghurt 1,5% Fett 14,0 3,0 1,3 0 78 1 kl. Becher = 150 g 117 2,0
Buttermilch 4,0 4,0 0,5 0 35 1 Tasse = 150 ml 53 1,0
saure Sahne 10% Fett 4,0 3,0 10,0 0 17 1 kl. Becher = 150 g 176 15,0
Schlagsahne 30% Fett 3,0 2,0 32,0 0 309 1 Becher = 200 g 618 64,0
Crème fraiche 40 % Fett 3,0 2,0 40,0 0 378 1 Becher = 100 g 378 40,0
Käse
Doppelrahmfrischkäse 4,0 5,0 32,0 0 318 30 g 95 10,0
Camembert 60% F. i. Tr. + 17,0 33,0 0 366 30 g 110 10,0
Camembert 30 % F i. Tr. + 23,0 13,0 0 206 30 g 62 4,0
Gouda 48% F i. Tr. + 23,0 28,0 0 343 1 Scheibe = 30 g 103 8,0
Mozzarella 45 % F i. Tr. + 19,0 20,0 0 255 30 g 77 6,0
Schafskäse 45% F i. Tr. + 17,0 19,0 0 236 30 g 71 6,0
Frischkäse 20 % F i. Tr. 3,0 13,0 8,0 0 134 1 EL = 30 g 40 2,0
Speisequark, mager 4,0 14,0 0,3 0 73 1 EL = 30 g 22 +
Harzer, Korbkäse + 30,0 1,0 0 126 30 g 38 0
Fleisch
Brathuhn mit Haut + 20,0 10,0 0 166 125 g 208 13,0
Ente + 18,0 17,0 0 227 125 g 284 21,0
Putenbrust + 24,0 1,0 0 105 125 g 131 1,0
Rinderfilet + 21,0 4,0 0 121 125 g 151 5,0
Schweineschnitzel + 22,0 2,0 0 106 125 g 133 3,0
Kasseler + 21,0 17,0 0 237 125 g 296 21,0
Eisbein (Haxe) + 19,0 12,0 0 186 125 g 233 15,0
Lammkotelett + 15,0 32,0 0 348 125 g 435 40,0
Hackfleisch (halb/halb) + 20,0 20,0 0 260 125 g 325 25,0
Tatar + 21,0 3,0 0 112 125 g 140 4,0
Fleischwaren
Bockwurst + 12,0 25,0 0 277 1 Stück = 100 g 277 25,0
Bratwurst + 10,0 29,0 0 298 1 Stück = 150 g 447 44,0
Bierschinken + 17,0 11,0 0 170 1 Scheibe = 30 g 51 3,0
Fleischwurst + 10,0 29,0 0 296 1 Scheibe = 30 g 89 9,0
Geflügelwurst, mager + 16,0 5,0 0 108 1 Scheibe = 30 g 32 2,0
Leberwurst + 16,0 29,0 0 326 30 g 98 9,0
Streichmettwurst + 14,0 37,0 0 390 30 g 117 11,0
Salami + 19,0 33,0 0 371 1 Scheibe = 30 g 111 10,0
Schinken gekocht, mager + 30,0 3,0 0 145 1 Scheibe = 30 g 44 1,0
Schinken roh, geräuchert + 17,0 35,0 0 383 1 Scheibe = 30 g 115 11,0
Speck, durchwachsen + 9,0 65,0 0 621 1 Scheibe = 30 g 186 20,0
Hühnerei + 13,0 12,0 0 160 1 Stück = 60 g 96 7,0
Nüsse und Samen
Haselnuss 11,0 13,0 61,0 7,0 647 10 Kerne = 15 g 97 9,0
Macadamianuss * 8,0 73,0 16,0 687 1 EL = 20 g 137 15,0
Mandel 4,0 19,0 54,0 15,0 577 10 Kerne = 15 g 87 8,0
Kokosraspeln 6,0 6,0 62,0 24,0 606 1 EL = 15 g 91 9,0
Sonnenblumenkerne 12,0 22,0 49,0 6,0 580 1 EL = 25 g 145 12,0

Fisch
pro 100 g Nahrungsmittel*
KH E F BST kcal Portion kcal/ g Fett/
(g) (g) (g) (g) Portion Portion
Kabeljaufilet (Dorsch) + 17,0 0,6 0 75 150 ml 113 1,0
Forelle + 20,0 3,0 0 102 1 Stück = 180 g 184 5,0
Lachs + 20,0 14,0 0 202 150 g 303 21,0
Makrele, geräuchert + 21,0 16,0 0 222 1 Stück = 250 g 555 40,0
Brathering + 17,0 15,0 0 204 1 Stück = 180 ml 367 27,0
Ölsardinen + 24,0 14,0 0 222 1 Dose = 125 g 278 18,0
Thunfisch in Öl + 24,0 21,0 0 283 1 Dose = 185 g 524 39,0
Heringsfilets in Tom.soße 2,0 15,0 15,0 0 204 1 Dose = 200 g 408 30,0
Fischstäbchen 17,0 13,0 7,0 0 180 5 Stück = 150 g 270 1,0
Fette und Öle
Butter 1,0 1,0 83,0 0 754 1 TL = 5 g 38 4,0
Margarine + + 80,0 0 722 1 TL = 5 g 36 4,0
Halbfettbutter + 6,0 41,0 0 385 1 TL = 5 g 20 2,0
Halbfettmargarine + 2,0 40,0 0 368 1 TL = 5 g 18 2,0
Pflanzenöl 0 0 99,8 0 899 1 EL = 10 g 90 10,0
Mayonnaise 80 % Fett 3,0 1,0 80,0 0 727 1 TL = 5 g 36 4,0
Süßwaren/Knabbereien
Gummibärchen 76,0 6,0 0 0 328 4 Stück = 10 g 33 0
Schokolade, Pralinen 56,0 8,0 30,0 0 526 4 Stück = 20 g 105 6,0
lLöffelbiskuits 82,0 9,0 5,0 + 407 4 Stück = 20 g 81 1,0
Butterkekse 78,0 8,0 11,0 3,0 443 4 Stück = 24 g 106 2,6
Schokoladenriegel (Mars) 68,0 5,0 18,0 + 451 1 Stück = 60 g 271 11,0
Müsli-Riegel 60,0 8,0 16,0 4,0 420 1 Stück = 25 g 105 4,0
Obstkuchen (Hefeteig) 32,0 4,0 4,0 3,0 176 1 Stück = 100 g 176 4,0
Marmorkuchen 48,0 7,0 17,0 + 383 1 Stück = 70 g 268 12,0
Käsekuchen 30,0 9,0 8,0 0 230 1 Stück = 100 g 230 8,0
Sahnetorte 30,0 5,0 25,0 + 365 1 Stück = 100 g 365 25,0
Kartoffelchips 41,0 6,0 39,0 + 539 1 Handvoll = 10 g 54 4,0
Salzstangen 75,0 9,0 1,0 + 365 20 Stück = 15 g 55 +
Erdnüsse 8,0 26,0 48,0 11,0 570 1 TL = 55 g 29 2,0
Getränke
Apfelsaft 12,0 + + + 57 1 Glas = 100 g 114 +
Orangensaft 9,0 1,0 + + 44 1 Glas = 150 g 88 +
Limonade 12,0 0 0 0 49 1 Glas = 30 g 98 0
Cola 11,0 0 0 0 57 1 Glas = 30 g 114 0
Cola light + 0 0 0