|
Zöldfélék, zöldségek
(100 gramm)
|
Víz
(%)
|
Energia
(kcal)
|
Fehérje
(gramm)
|
C-vitamin
(mg)
|
Ca
(mg)
|
P
(mg)
|
Mg
(mg)
|
Ca:P
arány
|
|
articsóka (Artichoke)
Cynara scolymus
|
84.94
|
47
|
3.27
|
11.7
|
44
|
90
|
60
|
0.5:1
|
|
arugula, borsmustár, rucola (Arugula lettuce, rocket)
Eruca sativa
|
91.71
|
25
|
2.58
|
15.0
|
160
|
52
|
47
|
3.1:1
|
|
bazsalikom, a zsenge levele (Basil)
Ocimum basilicum
|
90.96
|
27
|
2.54
|
18.0
|
154
|
69
|
81
|
2.2:1
|
|
borágó levele (Borage)
Borago officinalis
|
93.00
|
21
|
1.80
|
35.0
|
93
|
53
|
52
|
1.8:1
|
|
cikória, Witloof (Witloof )
Cichorium intybus
|
94.52
|
17
|
0.90
|
2.8
|
19
|
26
|
10
|
0.7:1
|
|
cikória/katángkóró levele (Chicory Greens)
Cichorium intybus
|
92.00
|
23
|
1.70
|
24.0
|
100
|
47
|
30
|
2.1:1
|
|
csicsóka (Jerusalem Artichokes)
Helianthus tuberosus
|
78.01
|
76
|
2.00
|
4.0
|
14
|
78
|
17
|
0.2:1
|
|
édesburgonya/batáta levele (Sweet Potato Leaves)
Ipomoea batatas
|
87.96
|
35
|
4.00
|
11.0
|
37
|
94
|
61
|
0.4:1
|
|
édesburgonya/batáta (Sweet Potato)
Ipomoea batatas
|
72.84
|
105
|
1.65
|
22.7
|
22
|
28
|
10
|
0.8:1
|
|
édes pirospaprika (Sweet Red Peppers)
Capsicum annuum
|
92.19
|
27
|
0.89
|
190.0
|
9
|
19
|
10
|
0.5:1
|
|
édes sárgapaprika (Sweet Yellow Peppers)
Capsicum annuum
|
92.02
|
27
|
1.00
|
183.5
|
11
|
24
|
12
|
0.5:1
|
|
édesrépa (Rutabaga)
Brassica napus (Napobrassica Group)
|
89.66
|
36
|
1.20
|
25.0
|
47
|
58
|
23
|
0.8:1
|
|
endívia, széles levelű (Endive, Escarole)
Cichorium endivia
|
93.79
|
17
|
1.25
|
6.5
|
52
|
28
|
15
|
1.9:1
|
|
fehér libatop/fehér libaparéj (Lambs quarters)
Chenopodium album
|
84.30
|
43
|
4.20
|
80.0
|
309
|
72
|
34
|
4.3:1
|
|
fejeskáposzta (Cabbage, common)
Brassica oleracea (Capitata Group)
|
92.52
|
24
|
1.21
|
51.0
|
47
|
23
|
15
|
2:1
|
|
francia sóska (Dock)
Rumex spp.
|
93.00
|
22
|
2.00
|
48.0
|
44
|
63
|
103
|
0.7:1
|
|
gyermekláncfű (Dandelion Greens)
Taraxacum officinale
|
85.60
|
45
|
2.70
|
35.5
|
187
|
66
|
36
|
2.8:1
|
|
kapor zöldje (Dill Weed)
Anethum graveolens
|
85.95
|
43
|
3.46
|
85.0
|
208
|
66
|
55
|
3.2:1
|
|
karalábé (Kohlrabi)
Brassica oleracea (Gongylodes Group)
|
91.00
|
27
|
1.70
|
62.0
|
24
|
46
|
19
|
0.5:1
|
|
karfiol (Cauliflower)
Brassica oleracea (Botrytis group)
|
91.91
|
25
|
1.98
|
46.4
|
22
|
44
|
15
|
0.5:1
|
|
karfiol levele (Cauliflower, green)
Brassica oleracea (Botrytis Group)
|
89.79
|
31
|
2.95
|
88.1
|
33
|
62
|
20
|
0.5:1
|
|
kelbimbó (Brussels Sprouts)
Brassica oleracea (Gemmifera Group)
|
86.00
|
43
|
3.38
|
85.0
|
42
|
69
|
23
|
0.6:1
|
|
Zöldfélék, zöldségek
(100 gramm)
|
Víz
(%)
|
Energia
(kcal)
|
Fehérje
(gramm)
|
C-vitamin
(mg)
|
Ca
(mg)
|
P
(mg)
|
Mg
(mg)
|
Ca:P
arány
|
|
kelkáposzta, savoyai (Savoy cabbage)
Brassica oleracea (Capitata Group)
|
91.00
|
27
|
2.00
|
31.0
|
35
|
42
|
28
|
0.8:1
|
|
kerti zsázsa (Cress, Garden)
Lepidium sativum
|
89.40
|
32
|
2.60
|
69.0
|
81
|
76
|
38
|
1.1:1
|
|
kínai kel, Pakchoi bordáskel (Pak-choi cabbage)
Brassica rapa (Chinensis Group)
|
95.32
|
13
|
1.50
|
45.0
|
105
|
37
|
19
|
2.8:1
|
|
kínai kel, Petsai (Pe-Tsai cabbage)
Brassica rapa (Pekinensis Group)
|
94.39
|
16
|
1.20
|
27.0
|
77
|
29
|
13
|
2.7:1
|
|
koriander zöldje, kínai petrezselyem (Cilantro)
Coriandrum sativum
|
92.21
|
23
|
2.13
|
27.0
|
67
|
48
|
26
|
1.4:1
|
|
kukorica, fehér/zsenge (Corn, White)
Zea mays
|
75.96
|
86
|
3.22
|
6.8
|
2
|
89
|
37
|
0.02:1
|
|
leveles kel (Collards)
Brassica oleracea (Acephala Group)
|
90.55
|
30
|
2.45
|
35.3
|
145
|
10
|
9
|
14.5:1
|
|
leveles kel, fodros (Kale)
Brassica oleracea (Acephala Group)
|
84.46
|
50
|
3.30
|
120.0
|
135
|
56
|
34
|
2.4:1
|
|
lucerna, zsenge (Alfalfa Sprouts)
Medicago sativa
|
91.14
|
29
|
3.99
|
8.2
|
32
|
70
|
27
|
0.5:1
|
|
mángold (Chard, Swiss)
Beta vulgaris (Cicla Group)
|
92.66
|
19
|
1.80
|
30.0
|
51
|
46
|
81
|
1.1:1
|
|
mustár zöldje (Mustard Greens)
Brassica juncea
|
90.80
|
26
|
2.70
|
70.0
|
103
|
43
|
32
|
2.4:1
|
|
okra/bámia/gyombó (Okra)
Abelmoschus esculentus
|
89.58
|
33
|
2.00
|
21.1
|
81
|
63
|
57
|
1.3:1
|
|
paradicsom * (Tomato, year round average)
Lycopersicum esculentum*
|
93.76
|
21
|
0.85
|
19.1
|
5
|
24
|
11
|
0.2:1
|
|
pasztinák (Parsnips)
Pastinaca sativa
|
79.53
|
75
|
1.20
|
17.0
|
36
|
71
|
29
|
0.5:1
|
|
petrezselyem (Parsley)
Petroselinum crispum
|
87.71
|
36
|
2.97
|
133.0
|
138
|
58
|
50
|
2.4:1
|
|
porcsin, porcfű (Purslane)
Portulaca oleracea
|
93.92
|
16
|
1.30
|
21.0
|
65
|
44
|
68
|
1.5:1
|
|
répa/cékla (Beet)
Beta vulgaris
|
87.58
|
43
|
1.61
|
4.9
|
16
|
40
|
23
|
0.4:1
|
|
répa/cékla levele (Beet Greens)
Beta vulgaris
|
92.15
|
19
|
1.82
|
30.0
|
119
|
40
|
72
|
3:1
|
|
retek (Radish)
Raphanus sativus
|
94.84
|
20
|
0.60
|
22.8
|
21
|
18
|
9
|
1.2:1
|
|
római saláta (Romaine lettuce)
Lactuca sativa
|
94.91
|
14
|
1.62
|
24.0
|
36
|
45
|
6
|
0.8:1
|
|
Zöldfélék, zöldségek
(100 gramm)
|
Víz
(%)
|
Energia
(kcal)
|
Fehérje
(gramm)
|
C-vitamin
(mg)
|
Ca
(mg)
|
P
(mg)
|
Mg
(mg)
|
Ca:P
arány
|
|
sárgarépa (Carrot)
Daucus carota
|
87.79
|
43
|
1.03
|
9.3
|
27
|
44
|
15
|
0.6:1
|
|
spárga (Asparagus)
Asparagus officinalis
|
92.40
|
23
|
2.28
|
13.2
|
21
|
56
|
18
|
0.4:1
|
|
spárgakel (Broccoli)
Brassica oleracea (Botrytis Group)
|
90.69
|
28
|
2.98
|
93.2
|
48
|
66
|
25
|
0.7:1
|
|
spenót (Spinach)
Spinacia oleracea
|
91.58
|
22
|
2.86
|
28.1
|
99
|
49
|
79
|
2:1
|
|
sütőtök (Pumpkin)
Cucurbita spp
|
91.60
|
26
|
1.00
|
9.0
|
21
|
44
|
12
|
0.5:1
|
|
tarlórépa (Turnip)
Brassica rapa (Rapifera group)
|
91.87
|
27
|
0.90
|
21.0
|
30
|
27
|
11
|
1.1:1
|
|
tarlórépa levele (Turnip Greens)
Brassica rapa (Rapifera group)
|
91.07
|
27
|
1.50
|
60.0
|
190
|
42
|
31
|
4.5:1
|
|
tatsoi/kanalas káposzta (Spinach mustard)
Brassica rapa (Perviridis Group)
|
92.20
|
22
|
2.20
|
130.0
|
210
|
28
|
11
|
7.5:1
|
|
tépősaláta (LooseLeaf lettuce)
Lactuca sativa
|
94.00
|
18
|
1.30
|
18.0
|
68
|
25
|
11
|
2.7:1
|
|
tök, nyári fajták (Squash, summer, all varieties)
Cucurbita spp.
|
93.68
|
20
|
1.18
|
14.8
|
20
|
35
|
23
|
0.6:1
|
|
tök, téli fajták (Squash, winter, all varieties)
Cucurbita spp.
|
88.72
|
37
|
1.45
|
12.3
|
31
|
32
|
21
|
1:1
|
|
uborka, hámozatlan (Cucumber with peel)
Cucumis sativus
|
96.01
|
13
|
0.69
|
5.3
|
14
|
20
|
11
|
0.7:1
|
|
uborka, hámozott (Cucumber, peeled)
Cucumis sativus
|
96.49
|
12
|
0.57
|
2.8
|
14
|
21
|
12
|
0.7:1
|
|
útifű (Plantain)
Plantago spp.
|
65.28
|
122
|
1.30
|
18.4
|
3
|
34
|
37
|
0.1:1
|
|
vajfejsaláta (Butterhead lettuce)
Lactuca sativa
|
95.58
|
13
|
1.29
|
8.0
|
32
|
23
|
13
|
1.4:1
|
|
vízitorma (Watercress)
Nasturtium officinale
|
95.11
|
11
|
2.30
|
43.0
|
120
|
60
|
21
|
2:1
|
|
vöröskáposzta (Red cabbage)
Brassica oleracea (Capitata Group)
|
91.55
|
27
|
1.39
|
57.0
|
51
|
42
|
15
|
1.2:1
|
|
zeller (Celery)
Apium graveolens
|
94.64
|
16
|
0.75
|
7.0
|
40
|
25
|
11
|
1.6:1
|
|
zöldborsó (Peas)
Pisum sativum
|
78.86
|
81
|
5.42
|
40.0
|
25
|
108
|
33
|
0.2:1
|
|
zöldborsó, hüvelyestől (Peas, edible-podded)
Pisum sativum
|
88.89
|
42
|
2.80
|
60.0
|
43
|
53
|
24
|
0.8:1
|
|
zöldpaprika (Sweet Green Pepper)
Capsicum annuum
|
92.19
|
27
|
0.89
|
89.3
|
9
|
19
|
10
|
0.5:1
|
|
Gyümölcsök
(100 gramm)
|
Víz
(%)
|
Energia
(kcal)
|
Fehérje
(gramm)
|
C-vitamin
(mg)
|
Ca
(mg)
|
P
(mg)
|
Mg
(mg)
|
Ca:P
arány
|
|
áfonya, fekete (Blueberries)
Vaccinium spp.
|
84.61
|
56
|
0.67
|
13.0
|
6
|
10
|
5
|
0.6:1
|
|
áfonya, vörös (Cranberries)
Vaccinium macrocarpon
|
86.54
|
49
|
0.39
|
13.5
|
7
|
9
|
5
|
0.8:1
|
|
alma, hámozatlan (Apple with skin)
Malus sylvestris
|
83.93
|
59
|
0.19
|
5.7
|
7
|
7
|
5
|
1:1
|
|
alma, hámozott (Apple without skin)
Malus sylvestris
|
84.46
|
57
|
0.15
|
4.0
|
4
|
7
|
3
|
0.6:1
|
|
ananász (Pineapple)
Ananus comosus
|
86.50
|
49
|
0.39
|
15.4
|
7
|
7
|
14
|
1:1
|
|
banán (Banana)
Musa X paradisiaca
|
74.26
|
92
|
1.03
|
9.1
|
6
|
20
|
29
|
0.3:1
|
|
barack (Apricots)
Prunus armeniaca
|
86.35
|
48
|
1.40
|
10.0
|
14
|
19
|
8
|
0.7:1
|
|
birsalma (Quince)
Cydonia oblonga
|
83.80
|
57
|
0.40
|
15.0
|
11
|
17
|
8
|
0.6:1
|
|
citrancs, sárga (Grapefruit, White)
Citrus paradisi
|
90.48
|
33
|
0.69
|
33.3
|
12
|
8
|
9
|
1.5:1
|
|
citrancs, vörös (Grapefruit, Pink/Red)
Citrus paradisi
|
91.38
|
30
|
0.55
|
38.1
|
11
|
9
|
8
|
1.2:1
|
|
citrom, héj nélkül (Lemon without peel)
Citrus limon
|
88.98
|
29
|
1.10
|
53.0
|
26
|
16
|
8
|
1.6:1
|
|
cseresznye (Cherries, Sweet)
Prunus avium
|
80.76
|
72
|
1.20
|
7.0
|
15
|
19
|
11
|
0.8:1
|
|
datolyaszilva (Persimmon, Japanese)
Diospyros kaki
|
80.32
|
70
|
0.58
|
7.5
|
8
|
17
|
9
|
0.5:1
|
|
földieper (Strawberries)
Fragaria X ananassa
|
91.57
|
30
|
0.61
|
56.7
|
14
|
19
|
10
|
0.7:1
|
|
görögdinnye (Watermelon)
Citrullus lanatus
|
91.51
|
32
|
0.62
|
9.6
|
8
|
9
|
11
|
0.9:1
|
|
guajáva (Guava)
Psidium guajava
|
86.10
|
51
|
0.82
|
183.5
|
20
|
25
|
10
|
0.8:1
|
|
kaszaba dinnye (Casaba Melon)
Cucumis melo
|
92.00
|
26
|
0.90
|
16.0
|
5
|
7
|
8
|
0.7:1
|
|
kivi (Kiwi)
Actinidia chinensis
|
83.05
|
61
|
0.99
|
98.0
|
26
|
40
|
30
|
0.65:1
|
|
körte (Pear)
Pyrus communis
|
83.81
|
59
|
0.39
|
4.0
|
11
|
11
|
6
|
1:1
|
|
málna (Raspberries)
Rubus spp.
|
86.57
|
49
|
0.91
|
25.0
|
22
|
12
|
18
|
1.8:1
|
|
mandarin (Tangerine)
Citrus reticulata
|
87.60
|
44
|
0.63
|
30.8
|
14
|
10
|
12
|
1.4:1
|
|
mangó (Mango)
Mangifera indica
|
81.71
|
65
|
0.51
|
27.7
|
10
|
11
|
9
|
0.9:1
|
|
narancs (Orange)
Citrus sinensis
|
86.75
|
47
|
0.94
|
53.2
|
40
|
14
|
10
|
2.9:1
|
|
nektarin (Nectarine)
Prunus persica var. nectarina
|
86.28
|
49
|
0.94
|
5.4
|
5
|
16
|
8
|
0.3:1
|
|
őszibarack (Peaches)
Prunus persica
|
87.66
|
43
|
0.70
|
6.6
|
5
|
12
|
7
|
0.4:1
|
|
papaya (Papaya)
Carica papaya
|
88.83
|
39
|
0.61
|
61.8
|
24
|
5
|
10
|
4.8:1
|
|
sárgadinnye, kantalup (Cantaloupe)
Cucumis melo
|
89.78
|
35
|
0.88
|
42.2
|
11
|
17
|
11
|
0.6:1
|
|
sárgadinnye, mézdinnye (Honeydew Melon)
Cucumis melo
|
89.66
|
35
|
0.46
|
24.8
|
6
|
10
|
7
|
0.6:1
|
|
szeder (Blackberries)
Rubus spp.
|
85.64
|
52
|
0.72
|
21.0
|
32
|
21
|
20
|
1.5:1
|
|
szilva (Plum)
Prunus spp.
|
85.20
|
55
|
0.79
|
9.5
|
4
|
10
|
7
|
0.4:1
|
|
szőlő (Grapes)
Vitis vinifera
|
80.56
|
71
|
0.66
|
10.8
|
11
|
13
|
6
|
0.8:1
|
|
zöld citrom (Lime)
Citrus aurantifolia
|
88.26
|
30
|
0.70
|
29.1
|
33
|
18
|
6
|
1.8:1
|
|
|
Víz
(%)
|
Energia
(kcal)
|
Fehérje
(gramm)
|
C-vitamin
(mg)
|
Ca
(mg)
|
P
(mg)
|
Mg
(mg)
|
Ca:P
arány
|
