Nutritional table
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Anyone who wants or needs to keep an eye on the scales should know roughly how much energy is in fried potatoes, cheese, etc. In the table below you will find the nutritional information of important foods and dishes. The figures are average values. The energy sources proteins, carbohydrates and fats are abbreviated as E, KH and F. The "+" means that the corresponding nutrient is only contained in the food in small quantities.
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| energy | E. | KH | F. | ||
| milk and milkproducts | 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, whipped (1 tbsp) | 45 | 190 | + | + | 5 |
| Crème fraîche, 30% F. (1 tbsp) | 45 | 185 | + | + | 4 |
| 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 yoghurt, 1.5% F. (150 g) | 66 | 276 | 5 | 6 | 2 |
| Natural yoghurt, 3.5% F. (150 g) | 108 | 453 | 6 | 7 | 5 |
| Drinking yoghurt (150 g) | 130 | 555 | 5 | 17 | 5 |
| Cream yogurt with fruit (150 g) | 215 | 900 | 4 | 19 | 13 |
| Quark, lean (100 g) | 70 | 305 | 13 | 3 | + |
| Quark, 20% F. (100 g) | 110 | 455 | 13 | 3 | 5 |
| Edam, 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 |
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| energy | E. | KH | F. | ||
| fats and oils | kcal | kJ | G | G | G |
| Butter (1 teaspoon) | 40 | 155 | + | + | 4 |
| Margarine (1 teaspoon) | 35 | 150 | + | + | 4 |
| Semi-fat margarine, 40% F. (1 teaspoon) | 20 | 75 | + | + | 2 |
| Vegetable oils, e.g. olive, rapeseed, Sunflower oil (1 tbsp) | 110 | 445 | 0 | 0 | 12 |
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| energy | E. | KH | F. | ||
| Sauces, sweet and savory | kcal | kJ | G | G | G |
| Barbecue sauce (100 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 |
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| energy | E. | KH | F. | ||
| meat and sausage | kcal | kJ | G | G | G |
| Veal escalope, raw (125 g) | 130 | 555 | 25 | + | 2 |
| Pork schnitzel, 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 |
| Bratwurst, veal (150 g) | 405 | 1675 | 17 | 0 | 37 |
| Bratwurst, pork (150 g) | 460 | 1830 | 17 | 0 | 43 |
| Wiener sausages, 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 |
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| energy | E. | KH | F. | ||
| poultry | kcal | kJ | G | G | G |
| Roast chicken, raw (125 g) | 205 | 865 | 25 | + | 12 |
| Chicken breast with skin, raw (125 g) | 180 | 760 | 28 | + | 8 |
| Turkey breast or turkey schnitzel, raw (125 g) | 130 | 560 | 30 | + | 1 |
| Turkey, raw (125 g) | 190 | 790 | 28 | + | 8 |
| Chicken burger (100 g) | 230 | 975 | 14 | 30 | 6 |
| Turkey Knacki / Poultry Viennese (30 g) | 80 | 335 | 5 | + | 7 |
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| 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 fingers, 5 pieces (150 g) | 269 | 1125 | 18 | 24 | 12 |
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| 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 (2 pieces, without sugar) | 440 | 1840 | 15 | 46 | 21 |
| 1 fried or scrambled egg (fried with 5 g fat) | 120 | 495 | 8 | + | 9 |
| Waffles, batter (200 g) | 570 | 2385 | 12 | 55 | 27 |
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| energy | E. | KH | F. | ||
| Cereals and cereal products | 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 | + |
| Oatmeal (10 g) | 35 | 155 | 1 | 6 | 1 |
| Honey Pops, Smacks (2 g) | 10 | 35 | + | 2 | + |
| Cheese spaetzle (250 g) | 650 | 2720 | 27 | 55 | 36 |
| Crunchy oatmeal or chocolate oatmeal (5 g) | 20 | 80 | 1 | 4 | + |
| Corn grits, polenta (20 g) | 70 | 295 | 2 | 15 | + |
| Maulausch (250 g) | 415 | 1735 | 16 | 58 | 13 |
| Rice pudding, without cinnamon and 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 or 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 |
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| 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 serving | 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) | 390 | 1633 | 9 | 26 | 28 |
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| energy | E. | KH | F. | ||
| Bread and baked goods | kcal | kJ | G | G | G |
| Baguette (100 g) | 260 | 1089 | 8 | 55 | 1 |
| Bread 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 bread, wheat (30 g) | 75 | 325 | 2 | 14 | 1 |
| Toast bread, whole grain (30 g) | 70 | 300 | 3 | 12 | 1 |
| Whole grain bread (45 g) | 95 | 400 | 3 | 19 | + |
| White bread (40 g) | 95 | 405 | 3 | 20 | + |
| Mixed wheat bread (45 g) | 100 | 430 | 3 | 21 | + |
| Rusks (10 g) | 35 | 155 | 1 | 7 | + |
| Apple strudel (150g) | 235 | 985 | 3 | 36 | 7 |
| Berliner / Krapfen (60 g) | 190 | 765 | 4 | 25 | 8 |
| Bee sting (75 g) | 220 | 925 | 4 | 25 | 11 |
| Swiss roll with strawberry cream (60 g) | 130 | 550 | 2 | 14 | 7 |
| Donuts / lard donuts, 1 piece (50 g) | 160 | 665 | 3 | 29 | 3 |
| Yeast braid 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 |
| Sachertorte (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 puffs with cream (100 g) | 255 | 1065 | 4 | 14 | 19 |
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| energy | E. | KH | F. | ||
| Potatoes and potato dishes | kcal | kJ | G | G | G |
| Shell 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 tbsp) | 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 |
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| 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 | + |
| Zucchini (200 g) | 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 | + |
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| energy | E. | KH | F. | ||
| Fruit and dried fruit | kcal | kJ | G | G | G |
| Pineapple (125 g) | 70 | 290 | 1 | 15 | + |
| Pineapple, can, in syrup (125 g) | 120 | 505 | 1 | 29 | 1 |
| Apple, medium-sized (125-150 g) | 75 | 315 | + | 16 | 1 |
| Apple compote or applesauce, in syrup (125 g) | 100 | 415 | + | 24 | + |
| Apple, dried (25 g) | 65 | 270 | + | 14 | + |
| Apricot (50 g) | 20 | 90 | + | 4 | + |
| Banana, medium (100-150 g) | 110 | 465 | 1 | 25 | + |
| Banana, dried (25 g) | 80 | 340 | 1 | 19 | + |
| Pear, medium (125-150 g) | 75 | 320 | 1 | 17 | + |
| Strawberries (125 g) | 40 | 170 | 1 | 7 | 1 |
| Honeydew melon (150 g) | 80 | 345 | 1 | 19 | + |
| Persimmon, medium (250 g) | 175 | 745 | 2 | 40 | 1 |
| Kiwi (65-100 g) | 40 | 175 | 1 | 8 | + |
| Mandarin, clementine (40 g) | 20 | 80 | + | 4 | + |
| Orange, medium (125-150 g) | 60 | 245 | 1 | 11 | + |
| Peach or nectarine, medium-sized (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 | + |
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| 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 |
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| energy | E. | KH | F. | ||
| Spreads | kcal | kJ | G | G | G |
| Honey (2 teaspoons) | 60 | 255 | + | 15 | 0 |
| Jam, jam (2 teaspoons) | 50 | 215 | + | 12 | 0 |
| Nut nougat cream or chocolate cream (2 teaspoons) | 125 | 530 | + | 10 | 9 |
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| 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 with fruits (125 g) | 155 | 650 | 11 | 23 | 2 |
| Red groats with 1/16 l milk (125 g) | 190 | 805 | 3 | 38 | 3 |
| Tiramisu (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 | 5 | 3 |
| Soft ice cream, milk (50 g) | 70 | 295 | 1 | 7 | 4 |
| Ice cream cone (5 g) | 20 | 85 | + | 4 | + |
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| energy | E. | KH | F. | ||
| Nibbles, sweet and savory | kcal | kJ | G | G | G |
| Candy (5 g) | 20 | 85 | + | 5 | 0 |
| Shortbread (5 g) | 20 | 90 | + | 4 | 1 |
| Double biscuit 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 biscuits (50 g) | 285 | 1195 | 5 | 23 | 19 |
| Potato chips (50 g) | 270 | 1150 | 3 | 20 | 20 |
| Crackers (5 g) | 20 | 85 | 1 | 4 | + |
| Licorice (50 g) | 145 | 605 | 2 | 34 | 0 |
| Gingerbread (40 g) | 165 | 695 | 2 | 26 | 5 |
| Marzipan (50 g) | 245 | 1015 | 4 | 29 | 12 |
| Muesli biscuit (5 g) | 20 | 95 | + | 3 | 1 |
| Muesli bar (25 g) | 115 | 480 | 2 | 15 | 4 |
| Rice cakes (100 g) | 406 | 1700 | 8 | 84 | 3 |
| Rice waffles with chocolate (100 g) | 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 |
| Wholegrain biscuits without sugar (5 g) | 25 | 95 | 1 | 3 | 1 |
| Vanilla croissants (8 g) | 40 | 170 | 1 | 4 | 2 |
| Chocolate covered waffle (10 g) | 55 | 230 | 1 | 6 | 3 |
| Cinnamon star (15 g) | 60 | 250 | 1 | 8 | 2 |
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| energy | E. | KH | F. | ||
| beverages | 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 |
| Multivitamin drink (0.25 l) | 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 |
| Ice tea, peach (0.2 l) | 26 | 109 | 0 | 6 | 0 |
