Nutritional table

Maybe we can get a table on here with the nutritional value of the basic food we all use in our diets. Raeson i'm asking is because the the values in sites differ allot. For example i got carb values for a cup of cooked white rice that differ from 35g/cup to 55g/cup and cup sizes vary from 195g to 250g. This is just a suggestion. If you guys agree we can maybe work together in putting such a table on here so we all speak the same language. If there is such a table on here then i humbly apologise!

fOOd: sErving sIzE: KJ tOtAl: prOtEin: cArbOhYdrAtEs:
Popcorn 1cup dry popped 115kj
Avo 100g 670kj
gouda 100g 1567kj 25g
Gammon Cooked 150g 924kj 32.7g
Pork 100g 600kj 21g
Boerewors 100g 1470kj 13g 3g
Droewors 100g 2000kj 44.6g 7.9g
Beef Biltong 100g 1100kj 39g
Kudu Biltong 100g 1184kj 57g
Smoked Salmon 100g 514.8kj 22.5g
Lamb Cooked 100g 1650kj 29.7g
Lamb 100g 1300kj 22.5g
Beef Cooked 100g 968kj 27g
Beef 100g 850kj 22.5g
Chicken Cooked 100g 726kj 31g
Chicken (lean) 100g 490kj 22.5g
Hake 100g 380kj 19g
Skorsie 250ml 88kj
Onion 100g 154kj 9g
Cabbage 250ml 150kj
Apple 1 Large 440kj 0.5g 31g
Strawberry 100g 141kj 0.8g 5.7g
Banana 1 Average 420kj 1g 24g
Sweet potato 100g 379kj
Potato 100g 380kj
Broccoli 100g 141kj
Blomkool 100g 141kj
Carrot 100g 141kj
Mushroom 100g 66kj
Spinach 100g 102kj
Tomatoes 100g 80kj 4g
Cucumber 100g 44kj 2g
Lettuce 100g 66kj 3g
Marrow 100g 44kj
Pumpkin 100g 53kj
Sprouts 100g 190kj
Garlic 1 clove 18kj
Mealies 250ml 590kj
White Cheddar 100g 1813kj
Red Cabbage 100g 115kj
Egg white 1 75kj 3.5g
Egg Yolk 1 260kj 2.8g
Egg Whole 1 330kj 6.3g
Peach 100g 172kj
Green Pepper 100g 66kj
Almond 1 Nut 31kj 0.26g
Whie Cheddar 100g 1813kj 25g
Spanspek 100g 160kj 9.1g
Cashew Nuts 100g 2435kj 18g 33g
Green Beans 100g 136kj 1.8g 7.13g
Honey 21g 282kj 17g

all values according to www.nutritiondata.self

www.calorieking.com

/thread

This is getting screwed up. Where the fark is the correct nutritional tables? That site DG gave says 100/ chicken has 31g protein! Dj says 18.5! How many grams of protein does 100g skinless, boneless fricken chicken breasts (those boxed ones at p & p) contain? Anyone?

Let's go steal dj's books on nutrition :blink:

Depending on the quality, skinless chicken breasts should be 25-30% protein

jakes wrote: This is getting screwed up. Where the fark is the correct nutritional tables? That site DG gave says 100/ chicken has 31g protein! Dj says 18.5! How many grams of protein does 100g skinless, boneless fricken chicken breasts (those boxed ones at p & p) contain? Anyone?

Let's go steal dj's books on nutrition :blink:

Good that you share my frustration. For boneless skinless chicken breasts i have found the protein content to be 18g/21g/23/25g per 100g of breast.

For lean beef mince i have found the same protein content more or less

For 1 cup cooked white rice i have found carb values of 35 to 55g

Same for brown rice. Some sites claim brown rice has more carbs/weight than white rice and others claim different

The list goes on and on

I currently follow DJ's diet so i just carry on with his recommendations but it would be nice to have a common reference on here

I think there are just too many variables to have an average nutritional value for chicken... Protein denatures with heat. When its raw and when its cooked the water content drops in other words, it will weigh less but the protein content "should" be the same, even more concentrated but this is not the case as the protein denatures making it an near impossible task to pinpoint an exact or average protein content per 100g. Just my chicken theory hahaha

@gorilla you're right, depending on how you prepare it the protein value will change, but most quality RAW meats (chicken breasts and beef here) should be 25-30% protein

Boiling preserves the protein content, as it just dehydrates the meat but isn't exactly appertizing

Boiling>roasting>grilling>cooking>frying

Cool thanx bro! That should help me alot in the future.

I work on an average of 23g of protein per 100g chicken,I don't say 18.5 for chicken,for white fish I have always found it to be 18-20g,never more.

So I can safely say if I cook 100g chicken breast (skinless, high quality R52 per kg, boneless) in the microwave the protein content is around 27.5?

Jakes, ek sou eerder werk op ±25g want dan eet jy meer en dan is jy verseker jy kry genoeg in...ek werk op 22.5g dan eet ek meer maar is 100% seker ek kry genoeg in...maar dis net hoender se values daai

Don't know, does microwaving fall under roasting? And why would you cook anything besides oats in a microwave?

i dont agree with chicken breasts being over 24g of protein per 100g,no matter where u buy them from,unless they are injected with water,then it will be less.the protein content doesnt change during cooking! the water and moisture content does, look it like this take a dry sponge,its small,hard and firm,thats like a cooked chicken breast, dunk the sponge into water and it becomes soft,water and a lot heavier,what has changed? the moisture content of the sponge, nothing else.

I wouldn't put it under roasting, rather steaming. Because I'm a lazy bastard and I don't like dishes. The microwave is also quicker. I don't cook oats, eat it raw with 50ml cold water

DJ wrote: i dont agree with chicken breasts being over 24g of protein per 100g,no matter where u buy them from,unless they are injected with water,then it will be less.the protein content doesnt change during cooking! the water and moisture content does, look it like this take a dry sponge,its small,hard and firm,thats like a cooked chicken breast, dunk the sponge into water and it becomes soft,water and a lot heavier,what has changed? the moisture content of the sponge, nothing else.

Don't think we'll agree about the average protein content so I'll leave that. The sponge analogy isn't accurate as meat when cooked ends up weighing less (yes due to change in moisture content) but what you forget is the temperature of water WILL in fact change the sponge as the plastic will also deteriorate at high temperatures (just like the protein content of meat)

when u cook something all that changes is the moisture. so a raw chicken breast is a wet sponge,full of water, a cooked chicken breast is a sponge that has had the water squeezed out of it, the only thing that changes is the water content.u cant loose protein from cooking something. if u over heat something then yes u are going to denature it, so if u cook chicken at 230c yes then there will be some denaturing, if u cook it at 160c i doubt there will be the same denaturing process..

if u so worried about denaturing proteins eat your chicken raw deadgoat.

i am busy finding articles now on the denaturing of proteins during cooking.

Now now DJ play nice, its a new year afterall. The problem with the sponge analogy is that when you squeeze the water out (or cook the chicken) you're ignoring the major point of discussion here and that is the temperature. Like I said if you apply heat to the sponge (the chicken) the molecules will breakdown. Granted you bring it up at the end but I think you're underestimating it a tad. Unless we can find a fresh approach (or analogy) I think let's just agree to disagree

And I do worry about my chicken denaturing which is why I boil it as studies which I can't link to right now show it preserves the protein content

"The melting temperature varies for different proteins, but temperatures above 41°C (105.8°F) will break the interactions in many proteins and denature them. This temperature is not that much higher than normal body temperature (37°C or 98.6°F), so this fact demonstrates how dangerous a high fever can be."

"How denaturation occurs at levels of protein structure

In quaternary structure denaturation, protein sub-units are dissociated and/or the spatial arrangement of protein subunits is disrupted.
Tertiary structure denaturation involves the disruption of:
Covalent interactions between amino acid side chains (such as disulfide bridges between cysteine groups)
Noncovalent dipole-dipole interactions between polar amino acid side chains (and the surrounding solvent)
Van der Waals (induced dipole) interactions between nonpolar amino acid side chains.
In secondary structure denaturation, proteins lose all regular repeating patterns such as alpha-helices and beta-pleated sheets, and adopt a random coil configuration.
Primary structure, such as the sequence of amino acids held together by covalent peptide bonds, is not disrupted by denaturation.
Loss of function
Most biological proteins lose their biological function when denatured. For example, ENZYMES lose their activity, because the substrates can no longer bind to the active site, and because amino acid residues involved in stabilizing substrates' transition states are no longer positioned to be able to do so.

REVERSIBILITY and irreversibility
In many proteins (unlike egg whites), denaturation is reversible (the proteins can regain their native state when the denaturing influence is removed). This was important historically, as it led to the notion that all the information needed for proteins to assume their native state was encoded in the primary structure of the protein, and hence in the DNA that codes for the protein. Hopefully that helps guys...

@ DJ: What weight do you work on with 1 cup cooked white rice and what is the carb content of that cup? Does this differ from brown rice?
Also how much carbs do you work on with 100g raw potato (i have it as 18g)? and 100g raw sweet potato (i have it as 20g)?

A cup of cooked rice is about+\- 150g of cooked rice,so when u cook rice it swells 3x in size so 50g of raw rice is usually the same as a cup of cooked rice so 40g of carbs per cooked cup. Sweet potato is 18g of carbs. Brown rice shouldn't differ more than 1-2g of carbs per cup.

Thanks bud!

and for 100g of raw potato?