PLAN B
Calorie chart

Bread

Breadkcal/100g
Pumpernickel190
Black bread190
Rye bread200
Brown bread220
White bread250
Protein bread256
Bun270
Crisp bread320
Zwieback365
Croissant430

Sausages & cold cuts

Sausages & cold cutskcal/100g
Boiled ham130
Cold roast140
Smoked ham150
Beer ham170
Wiener sausage280
Yellow sausage280
Liver sausage300
Fried sausage310
Salami370
Landjäger460

Saturation inserts

Saturation insertskcal/100g
Potatoes (muted)70
Potato salad with vinegar and oil100
Potatoe dumpling dough110
Rice (done)126
Fried potatoes130
Wholemeal noodles (done)130
Foodles (done)150
French fries (baked)152
Spätzle180
Croquettes190
Potato salad with Mayonnaise210
French fries (fried)290
Wholemeal noodles (raw)330
Noodles (raw)350
Rice (raw)352

Cheese

Cheese (fat share)kcal/100g
Low fat cream cheese (0,5%)72
Tzatziki100
Tofu (raw)102
Cream cheese (5%)110
Cream cheese (40%)140
Tofu (smoked)142
Mozzarella light160
Cream cheese (16%)200
Mozzarella250
Cream cheese (60%)290
Camembert (45%)290
Gouda (45%)350
Edam cheese (45%)350
Raclette (45%)350
Mascarpone460

Fish

Fishkcal/100g
Frutti di Mare65
Coalfish80
Pike-perch80
Cod80
Shrimp90
Crabs90
Forelle100
Tuna100
Sushi160
Mackerel180
Salmon200
Tuna (in Oil)200
Herring fillet in tomato sauce200
Breaded Fish320

Meat

Meatkcal/100g
Chicken breast fillet100
Turkey cutlet100
Beef (lean)100
Veal (lean)100
Beef steak120
Pigs cutlet150
Pork patty210
Roast pork roll210
Ground beef220
Duck230
Pork leg grilled260
Mixed minced meat260
Pork cutlet breaded320
Goose340

Fruits

Fruitskcal/100g
Lemon29
Watermelon30
Strawberry32
Peach42
Grapefruit42
Gooseberry44
Plum45
Orange47
Fruits (on average)50
Pear52
Tangerine54
Apple54
Pineapple59
Kiwi62
Cherry63
Coward (fresh)63
Grape68
Lychee76
Physalis77
Banana93
Passion fruit97
Dried fruit (on average)270
Date (fresh)297

Vegetables

Vegetableskcal/100g
Green Salad (on average)10
Celery16
Cucumber16
Zucchini17
Tomatoe17
Cauliflower (done)19
Asparagus20
Vegetables (on average)20
Frozen vegetables20-120
mushrooms20-33
Broccoli (done)21
Sauerkraut (raw)21
Cabbage25
Cauliflower (raw)25
Broccoli (raw)34
Sauerkraut (done)38
Onions40
Carrots (done)41
Brussels sprouts43
Beets43
Kale49
Olives green143
Olives black230

Butter & fats

Butter & fatskcal/100g
Semi-fatty butter370
Semi-fatty margarine370
Margarine800
Butter800
Lard882
Butter lard884
Oil (all kinds)900

Sweet spread

Sweet spreadkcal/100g
Low calorie jam120
Fruit jelly240
Jam270
Confiture270
Honey330
Nut nougat cream520
Peanut butter588

Sauces & cream

Sauces & creamkcal/100g
Brown sauce40-110
Bright sauce40-110
Tomato sauce60-130
Sour cream120
Cocktail sauce200
Cream310
Pesto360-580
Creme fraiche380
Hollandaise sauce440-570
Mayonnaise740

 

 
 
 
 
 
 
 
 
 
 
 

convenience food

convenience foodkcal/100g
Soups30-80
Stews50-90
Eggs150
Fish sticks200
Doner kebab210
Hamburger240
Frozen pizza250
Currywurst251
French fries290

Muesli & yogurt

Muesli & yogurtkcal/100g
Yogurt, 0,1%46
Yogurt, 1,5%50
Yogurt, 3,5%60
Fruit yoghurt sweetened 1,5%80
Fruit yoghurt sweetened 3,5%90
Muesli (dry)310-440
Muesli bars320-420
Fruit bars320-420
Oatmeal372

Cake

Cakekcal/100g
Yeast apple pie140
Yeast fruit pie162
Yeast dough200
Biscuit dough288
Quark-oil dough300
Donauwelle320
Puff pastry330
Sachertorte343
Sponge cake360
Cream cake370
Tarts460

Dessert

Dessertkcal/100g
Jelly60
Pudding60-120
Rice pudding60-120
Fruit yoghurt80-120
Ice cream80-220
Applesauce100
Cream pudding160
Pancake220
Kaiserschmarrn240
Tiramisu260
Mousse330

Sweets

Sweetskcal/100g
Licorice (Stevia)185
Gummi (Sugar free)202
Marshmallow (Diet)214
Marshmallow335
Gummi346
Chocolate marshmallow355
Licorice380
Popcorn (sweet)380
Puffed rice385
Russian bread390
Sweet400
Mars448
Snickers481
Marzipan490
Milk chocolate540
White chocolate540
Bitter chocolate560
Kinder Country561
Kinder bars566
Kinder Schoko-Bons569
Kinder Bueno572
Chocolate truffle580

Salty munchies

Salty munchieskcal/100g
Prawn crackers340
Pretzel Sticks350
Coconut (raw)358
Popcorn (salty)370
Rice cakes380
Spelled waffles380
Grissini380
Oven chips408
Brad chips432
Asia chips436
Tortilla chips456
Maniok chips478
Vegetable chips500
Potatoe chips530
Cashews (raw)577
Pistachios (raw)608
Almonds (raw)611
Peanuts (raw)638
Hazelnuts (raw)644
Macadamia nuts (raw)703
Pecans (raw)700
Walnuts (raw)716

GLOSSAR

BMI
Body-Mass-Index
kcal
kilocalories: 1 kcal = 1000 calories == 4200 Joule
kilo
in the decimal system 10³ = 1000
kJ
Kilojoule: 1 kJ = 1000 Joule == 239 kcal
MET
Metabolic equivalent for the calculation of energy turnover
PAL
Physical Activity Level
celiac Disease
gluten intolerance

Bibliography

"Referenzwerte für die Nährstoffzufuhr"
Gemeinsames Werk der deutschen, österreichischen und schweizerischen Gesellschaften für Ernährung
Umschau Verlag, 2000, ISBN 3829571143
"Der Einfluss von resistenter Stärke auf die Fettsäureoxidation bei gesunden Erwachsenen"
Inauguraldissertation an der Medizinischen Fakultät der Universität Rostock Aug. 2011: rosdok.uni-rostock.de/file/rosdok_derivate_0000004892/Dissertation_Unger_2012.pdf
Verbraucherzentrale Niedersachsen "Formula-Diäten Vergleich"
Tabelle Formula-Diäten Jan. 2016: www.verbraucherzentrale-niedersachsen.demediabig/1160048A.pdf
Formula-Diät Hintergrund Jan. 2016: www.verbraucherzentrale-niedersachsen.de/mediabig/1160049A.pdf
Diabetes Austria glykämischer Index
www.diabetes-austria.com/dyn/userfiles/pdf/glykaemischer_index.pdf

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Christian Effenberger
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