Knowing what’s in it
If you want or need to keep an eye on the scale, you should know approximately how much energy is in fried potatoes, cheese & Co. The table below shows the nutritional values of important foods and dishes. The data are average values. The energy sources proteins, carbohydrates and fats are abbreviated with E, KH and F. The “+” means that the energy content is higher. The “+” means that the corresponding nutrient is contained in the food only in small amounts.
| Energy | E | KH | F | ||
| kcal | kJ | g | g | g | |
| Buttermilk (0,2 l) | 75 | 315 | 7 | 8 | 1 |
| Fruit buttermilk (0,2 l) | 125 | 525 | 6 | 21 | 1 |
| Whole milk, 3,5% F. (0,2 l) | 128 | 536 | 7 | 9 | 7 |
| Skimmed milk, 0,3% F. (0,2 l) | 70 | 295 | 7 | 10 | + |
| Whey (0,2 l) | 50 | 215 | 2 | 9 | + |
| Whey fruit drink (0,2 l) | 105 | 440 | 1 | 24 | 0 |
| Whipped cream (Schlagobers), whipped (1 tbsp.) | 45 | 190 | + | + | 5 |
| Crème fraîche, 30% F. (1 tbsp.) | 45 | 185 | + | + | 4 |
| Sour cream (sour cream), 10% F. (1 tbsp.) | 20 | 75 | + | 1 | 2 |
| Mixed milk drink, e.g. banana (0,25 l) | 205 | 910 | 10 | 33 | 4 |
| Natural yogurt, 1,5% F. (150 g) | 66 | 276 | 5 | 6 | 2 |
| Natural yogurt, 3,5 % F. (150 g) | 108 | 453 | 6 | 7 | 5 |
| Drinking yogurt (150 g) | 130 | 555 | 5 | 17 | 5 |
| 215 | 900 | 4 | 19 | 13 | |
| Curd cheese (Speisetopfen), lean (100 g) | 70 | 305 | 13 | 3 | + |
| Curd cheese (curd cheese), 20% F. (100 g) | 110 | 455 | 13 | 3 | 5 |
| Edam cheese, 45% F.i.Tr. (30 g) | 105 | 440 | 7 | + | 9 |
| Butter cheese, 60% F.i.Tr. (30 g) | 115 | 485 | 5 | + | 10 |
| Gouda, 45% F.i.Tr. (30 g) | 110 | 455 | 8 | 1 | 9 |
| Toast slice, 45% F.i.Tr. (20 g) | 65 | 280 | 5 | + | 5 |
| Energy | E | KH | F | ||
| Fats and oils | kcal | kJ | g | g | g |
| Butter (1 tsp) | 40 | 155 | + | + | 4 |
| Margarine (1 tsp) | 35 | 150 | + | + | 4 |
| Half-fat margarine, 40% F. (1 tsp.) | 20 | 75 | + | + | 2 |
| Vegetable oils, e.g. olive, rapeseed, sunflower oil (1 tbsp.) | 110 | 445 | 0 | 0 | 12 |
| Energy | E | KH | F | ||
| Sauces, sweet and spicy | kcal | kJ | g | g | g |
| 32 | 133 | 1 | 6 | + | |
| Ketchup (100 g) | 107 | 450 | 0 | 25 | 0 |
| Mayonnaise, 80% F. (100 g) | 740 | 3100 | + | 0 | 80 |
| Tomato sauce (60 ml) | 270 | 1125 | 6 | 15 | 21 |
| Chocolate sauce (60 ml) | 80 | 335 | 3 | 9 | 3 |
| Vanilla sauce (60 ml) | 70 | 290 | 2 | 9 | 3 |
| Energy | E | KH | F | ||
| Meat and sausage | kcal | kJ | g | g | g |
| Veal escalope, raw (125 g) | 130 | 555 | 25 | + | 2 |
| Pork cutlet, raw (125 g) | 130 | 555 | 28 | + | 2 |
| Veal chop, raw (125 g) | 135 | 570 | 26 | + | 3 |
| Pork chop, raw (125 g) | 165 | 695 | 27 | + | 6 |
| Minced meat, mixed (100 g) | 290 | 1215 | 22 | + | 23 |
| Cordon bleu (150 g) | 315 | 1318 | 73 | 12 | 33 |
| Meatballs (150 g) | 280 | 1160 | 27 | 8 | 15 |
| Bacon, fat (30 g) | 230 | 970 | 1 | + | 24 |
| 405 | 1675 | 17 | 0 | 37 | |
| Bratwurst, pork (150 g) | 460 | 1830 | 17 | 0 | 43 |
| Wiener sausages (Frankfurter), 1 pair (100 g) | 250 | 880 | 22 | + | 7 |
| Yellow sausage (30 g) | 85 | 355 | 3 | + | 8 |
| Salami (30 g) | 115 | 475 | 6 | + | 10 |
| Ham, cooked (30 g) | 40 | 160 | 7 | + | 1 |
| Ham, raw, smoked (30 g) | 110 | 460 | 5 | + | 10 |
| Ham sausage (30 g) | 130 | 560 | 5 | + | 12 |
| Energy | E | KH | F | ||
| Poultry | kcal | kJ | g | g | g |
| Roast chicken (Brathendl), raw (125 g) | 205 | 865 | 25 | + | 12 |
| Chicken breast with skin, raw (125 g) | 180 | 760 | 28 | + | 8 |
| Turkey breast or turkey escalope, raw (125 g) | 130 | 560 | 30 | + | 1 |
| Turkey, raw (125 g) | 190 | 790 | 28 | + | 8 |
| Poultry burger (100 g) | 230 | 975 | 14 | 30 | 6 |
| 80 | 335 | 5 | + | 7 | |
| Energy | E | KH | F | ||
| Fish | kcal | kJ | g | g | g |
| Oil sardines, 1 can (95 g fish weight) | 290 | 1200 | 20 | 0 | 23 |
| Tuna in oil, 1 can (180 g fish weight) | 520 | 2185 | 42 | 0 | 36 |
| Fish sticks, 5 pieces (150 g) | 269 | 1125 | 18 | 24 | 12 |
| Energy | E | KH | F | ||
| Eggs and egg dishes | kcal | kJ | g | g | g |
| 1 egg (weight class 4), raw or cooked | 90 | 380 | 8 | + | 7 |
| 1 egg yolk (20 g) | 65 | 275 | 3 | + | 6 |
| 1 egg white (30 g) | 15 | 75 | 4 | + | + |
| Egg pancakes (pancakes) (2 pieces, without sugar) | 440 | 1840 | 15 | 46 | 21 |
| 1 fried or scrambled egg (fried with 5 g fat) | 120 | 495 | 8 | + | 9 |
| Waffles, sponge (200 g) | 570 | 2385 | 12 | 55 | 27 |
| Energy | E | KH | F | ||
| kcal | kJ | g | g | g | |
| Cornflakes (2 g) | 10 | 30 | + | 2 | + |
| Cornflakes with milk (220 g) | 160 | 675 | 7 | 17 | 5 |
| Semolina (20 g) | 65 | 275 | 2 | 14 | + |
| Rolled oats (10 g) | 35 | 155 | 1 | 6 | 1 |
| Honey pops, smacks (2 g) | 10 | 35 | + | 2 | + |
| Cheese spaetzle (250 g) | 650 | 2720 | 27 | 55 | 36 |
| Crispy oatmeal o. Chocolate oatmeal (5 g) | 20 | 80 | 1 | 4 | + |
| Corn semolina, polenta (20 g) | 70 | 295 | 2 | 15 | + |
| Mouth swapping (250 g) | 415 | 1735 | 16 | 58 | 13 |
| Rice pudding, without cinnamon & sugar (300 g) | 450 | 1890 | 12 | 69 | 13 |
| Muesli with raisins, nuts and milk (250 g) | 350 | 1465 | 6 | 71 | 3 |
| Pasta with ham (125 g) | 375 | 1580 | 15 | 56 | 10 |
| Popcorn, Puffed Corn, Puffed Rice o. Rice Crispies (2 g) | 5 | 30 | 1 | + | |
| Rice, polished, cooked (150 g) | 155 | 665 | 3 | 35 | + |
| Spaetzle (150 g) | 250 | 1050 | 7 | 38 | 8 |
| Plum dumplings with cinnamon and sugar (150 g) | 225 | 935 | 5 | 31 | 7 |
| Energy | E | KH | F | ||
| Fast food | kcal | kJ | g | g | g |
| 1 cheeseburger | 311 | 1302 | 17 | 30 | 15 |
| 1 Fish burger | 401 | 1679 | 16 | 40 | 20 |
| 1 Hamburger | 268 | 1122 | 14 | 29 | 11 |
| 1 Chicken burger | 473 | 1980 | 25 | 41 | 23 |
| Chicken nuggets (6 pieces, 95 g) | 230 | 970 | 17 | 9 | 15 |
| French fries, 1 portion | 324 | 1356 | 4 | 41 | 16 |
| Cheese toast (65 g) | 225 | 950 | 10 | 15 | 14 |
| Cheese toast with ham (95 g) | 270 | 1135 | 16 | 15 | 18 |
| Pizza Margherita (250 g) | 590 | 2460 | 24 | 74 | 21 |
| Pizza Salami (250 g) | 585 | 2445 | 23 | 52 | 31 |
| Pizza baguette (100 g) | 1633 | 9 | 26 | 28 | |
| Energy | E | KH | F | ||
| Bread and bakery products | kcal | kJ | g | g | g |
| Baguette (100 g) | 260 | 1089 | 8 | 55 | 1 |
| Roll (45 g) | 125 | 520 | 4 | 27 | 1 |
| Croissant (45 g) | 185 | 770 | 3 | 15 | 12 |
| Croissant with chocolate (60 g) | 245 | 1030 | 3 | 23 | 18 |
| Rye bread (45 g) | 100 | 420 | 2 | 21 | + |
| Mixed rye bread (45 g) | 95 | 400 | 3 | 20 | 1 |
| Raisin roll (45 g) | 120 | 510 | 4 | 24 | + |
| Crispbread (10 g) | 30 | 135 | 1 | 7 | + |
| Pretzel (50 g) | 125 | 530 | 4 | 26 | 1 |
| Toast, wheat (30 g) | 75 | 325 | 2 | 14 | 1 |
| Toast, wholemeal (30 g) | 70 | 300 | 3 | 12 | 1 |
| Wholemeal bread (45 g) | 95 | 400 | 3 | 19 | + |
| White bread (40 g) | 95 | 405 | 3 | 20 | + |
| Mixed wheat bread (45 g) | 100 | 430 | 3 | 21 | + |
| Rusk (10 g) | 35 | 155 | 1 | 7 | + |
| 235 | 985 | 3 | 36 | 7 | |
| Berliner / doughnut (60 g) | 190 | 765 | 4 | 25 | 8 |
| Bee sting (75 g) | 220 | 925 | 4 | 25 | 11 |
| Sponge cake roll with strawberry cream (60 g) | 130 | 550 | 2 | 14 | 7 |
| Donuts / Lard doughnuts, 1 piece (50 g) | 160 | 665 | 3 | 29 | 3 |
| Yeast plait with raisins (70 g) | 220 | 920 | 6 | 37 | 6 |
| Cheese cream cake (120 g) | 315 | 1325 | 9 | 34 | 14 |
| Nut corner (50 g) | 245 | 1025 | 3 | 25 | 14 |
| Fruit cake from the tray (100g) | 170 | 710 | 2 | 28 | 4 |
| Sacher cake (100 g) | 345 | 1435 | 5 | 50 | 12 |
| Cream cake (120 g) | 365 | 1525 | 5 | 30 | 25 |
| Black forest cake (140 g) | 440 | 1840 | 5 | 55 | 20 |
| Cream puff (100 g) | 255 | 1065 | 4 | 14 | 19 |
| Energy | E | KH | F | ||
| Potatoes and potato dishes | kcal | kJ | g | g | |
| Peeled potatoes or boiled potatoes (200 g each) | 140 | 595 | 4 | 30 | + |
| Fried potatoes (200 g, with 15 g fat) | 320 | 1345 | 5 | 35 | 16 |
| Mashed potatoes (200 g) | 150 | 630 | 4 | 24 | 4 |
| Potato pancakes, 3 pieces (150 g) | 310 | 1300 | 3 | 34 | 18 |
| Potato salad with mayonnaise (1 tablespoon) | 120 | 500 | 2 | 8 | 8 |
| Croquettes, deep-fried (150 g) | 270 | 1120 | 6 | 34 | 11 |
| French fries, deep fried (150 g) | 320 | 1325 | 6 | 44 | 13 |
| Energy | E | KH | F | ||
| Vegetables and salads | kcal | kJ | g | g | g |
| Peas, can (150 g) | 80 | 335 | 5 | 13 | 1 |
| Carrots (200 g) | 50 | 220 | 2 | 10 | + |
| Corn (200 g) | 175 | 740 | 7 | 31 | 2 |
| Cucumber (200 g) | 25 | 100 | 1 | 4 | + |
| Spinach (200 g) | 30 | 130 | 5 | 1 | 1 |
| Tomatoes (200 g) | 35 | 145 | 2 | 5 | + |
| 35 | 145 | 3 | 4 | 1 | |
| Mushrooms (200 g) | 30 | 135 | 5 | 1 | + |
| Iceberg lettuce, lettuce, lamb’s lettuce (50 g each) | 5 | 20 | 1 | 1 | + |
| Energy | E | KH | F | ||
| Fruits and dried fruits | kcal | kJ | g | g | g |
| Pineapple (125 g) | 70 | 290 | 1 | 15 | + |
| Pineapple, can, sweetened (125 g) | 120 | 505 | 1 | 29 | 1 |
| Apple, medium size (125-150 g) | 75 | 315 | + | 16 | 1 |
| Apple compote or apple puree, sweetened (125 g) | 100 | 415 | + | 24 | + |
| Apple, dried (25 g) | 65 | 270 | + | 14 | + |
| Apricot (apricot) (50 g) | 20 | 90 | + | 4 | + |
| Banana, medium size (100-150 g) | 110 | 465 | 1 | 25 | + |
| Banana, dried (25 g) | 80 | 340 | 1 | 19 | + |
| Pear, medium size (125-150 g) | 75 | 320 | 1 | 17 | + |
| Strawberries (125 g) | 40 | 170 | 1 | 7 | 1 |
| 80 | 345 | 1 | 19 | + | |
| Persimmon, medium size (250 g) | 175 | 745 | 2 | 40 | 1 |
| Kiwi (65-100 g) | 40 | 175 | 1 | 8 | + |
| Tangerine, Clementine (40 g) | 20 | 80 | + | 4 | + |
| Orange, medium size (125-150 g) | 60 | 245 | 1 | 11 | + |
| Peach or nectarine, medium size (125 g) | 50 | 220 | 1 | 11 | + |
| Plums (125 g) | 60 | 255 | 1 | 13 | + |
| Raisins/sultanas (25 g) | 70 | 295 | 1 | 16 | + |
| Trail mix (25 g) | 125 | 530 | 3 | 12 | 7 |
| Sweet cherries (125 g) | 80 | 330 | 1 | 17 | + |
| Watermelon (150 g) | 55 | 240 | 1 | 12 | + |
| Grapes (125 g) | 85 | 355 | 1 | 19 | + |
| Energy | E | KH | F | ||
| Nuts and seeds | kcal | kJ | g | g | g |
| Peanuts (100 g) | 567 | 2374 | 26 | 17 | 49 |
| Hazelnuts (100 g) | 628 | 2629 | 15 | 17 | 61 |
| Walnuts (100 g) | 645 | 2700 | 15 | 10 | 60 |
| Energy | E | F | |||
| Spreads | kcal | kJ | g | g | g |
| Honey (2 tsp) | 60 | 255 | + | 15 | 0 |
| Jam, marmalade (2 tsp) | 50 | 215 | + | 12 | 0 |
| Nut nougat cream or chocolate cream (2 tsp.) | 125 | 530 | + | 10 | 9 |
| Energy | E | KH | F | ||
| Desserts | kcal | kJ | g | g | g |
| Jelly with 1/16 l vanilla sauce (125 g) | 140 | 595 | 5 | 27 | 3 |
| Fruit salad (125 g) | 115 | 490 | 0 | 28 | 0 |
| Pudding (125 g) | 120 | 505 | 4 | 20 | 3 |
| Quark cream (curd cream) with fruits (125 g) | 155 | 650 | 11 | 23 | 2 |
| Red fruit jelly with 1/16 l milk (125 g) | 190 | 805 | 3 | 38 | 3 |
| Tiramisù (150 g) | 365 | 1535 | 9 | 49 | 17 |
| Ice cream (75 g) | 155 | 640 | 3 | 16 | 9 |
| Fruit ice cream (75 g) | 105 | 440 | 1 | 22 | 1 |
| Milk ice cream (75 g) | 95 | 400 | 4 | 16 | 2 |
| Soft ice cream, fruit (50 g) | 50 | 210 | 1 | 3 | |
| Soft ice cream, milk (50 g) | 70 | 295 | 1 | 7 | 4 |
| Ice cream cone (5 g) | 20 | 85 | + | 4 | + |
| Energy | E | KH | F | ||
| Snacks, sweet and savory | kcal | kJ | g | g | g |
| Candy (5 g) | 20 | 85 | + | 5 | 0 |
| Butter cookie (5 g) | 20 | 90 | + | 4 | 1 |
| Double cookie with cocoa cream filling (25 g) | 120 | 500 | 2 | 17 | 5 |
| Peanuts, roasted (50 g) | 290 | 1210 | 13 | 5 | 25 |
| Gummy bears (50 g) | 170 | 710 | 3 | 39 | 0 |
| Cheese cookies (50 g) | 285 | 1195 | 5 | 23 | 19 |
| Potato chips (50 g) | 270 | 1150 | 3 | 20 | 20 |
| Crackers (5 g) | 20 | 85 | 1 | 4 | + |
| Liquorice (50 g) | 145 | 605 | 2 | 34 | 0 |
| Gingerbread (40 g) | 165 | 695 | 2 | 26 | 5 |
| Marzipan (50 g) | 245 | 1015 | 4 | 29 | 12 |
| Muesli cookie (5 g) | 20 | 95 | + | 3 | 1 |
| Muesli bar (25 g) | 115 | 480 | 2 | 15 | 4 |
| Rice wafers (100 g) | 406 | 1700 | 8 | 84 | 3 |
| 505 | 2114 | 7 | 61 | 26 | |
| Russian bread (5 g) | 15 | 55 | + | 3 | 0 |
| Salt stick, pretzel (1.5 g) | 5 | 20 | + | 1 | + |
| Chocolate (1 piece, 6 g) | 30 | 125 | + | 3 | 2 |
| Chocolate egg (5 g) | 25 | 110 | + | 3 | 2 |
| Chocolate kiss (20 g) | 90 | 390 | 1 | 14 | 3 |
| Wholemeal cookie without sugar (5 g) | 25 | 95 | 1 | 3 | 1 |
| Vanilla crescent (8 g) | 40 | 170 | 1 | 4 | 2 |
| Wafer with chocolate coating (10 g) | 55 | 230 | 1 | 6 | 3 |
| Cinnamon star (15 g) | 60 | 250 | 1 | 8 | 2 |
| Energy | E | KH | F | ||
| Drinks | kcal | kJ | g | g | g |
| Mineral water/tea, unsweetened | 0 | 0 | 0 | 0 | 0 |
| Cocoa (150 ml) | 140 | 590 | 5 | 22 | 5 |
| Drinking chocolate (150 ml) | 215 | 910 | 6 | 19 | 11 |
| Pineapple juice, unsweetened (0,2 l) | 100 | 425 | 1 | 23 | + |
| Apple juice, unsweetened (0,2 l) | 95 | 405 | + | 22 | 0 |
| 140 | 585 | + | 31 | + | |
| Orange juice, unsweetened (0,2 l) | 90 | 385 | 1 | 20 | + |
| Cola (0,33 l) | 185 | 795 | 0 | 36 | 0 |
| Cola light (0,33 l) | 1 | 4 | 0 | + | 0 |
| Fanta (0,2 l) | 65 | 275 | 0 | 16 | 0 |
| Iced tea, peach (0,2 l) | 26 | 109 | 0 | 6 | 0 |
Author & source information
Date :
Scientific Standards:
This text complies with the requirements of medical literature, medical guidelines, and current studies and has been reviewed by medical experts.
