Serat dalam makanan (jadual)

Jadual ini diguna pakai dengan keperluan harian rata-rata untuk serat ialah 30 g. Lajur “Peratus keperluan harian” menunjukkan berapa peratus 100 gram produk yang memenuhi keperluan harian manusia untuk serat.

MAKANAN TINGGI DI SERAT:

Nama produkKandungan serat dalam 100gPeratusan keperluan harian
Dedak gandum43.6 g145%
Cendawan putih, dikeringkan26.2 g87%
Buah ara dikeringkan18.2 g61%
Aprikot kering18 g60%
Aprikot17.6 g59%
Rai (bijirin)16.4 g55%
Oat bran15.4 g51%
Persik kering14.9 g50%
Epal dikeringkan14.9 g50%
Barli (bijirin)14.5 g48%
Soba (bijirin)14 g47%
Kacang soya13.5 g45%
Tepung gandum gandum13.3 g44%
Soba (kisar)12.5 g42%
Rai tepung12.4 g41%
Kacang (bijirin)12.4 g41%
Oat (bijirin)12 g40%
Lentil (bijirin)11.5 g38%
Buckwheat (tanpa tanah)11.3 g38%
Gandum (bijirin, keras)11.3 g38%
Mash11.1 g37%
Biji rai tepung10.8 g36%
Gandum (bijirin, pelbagai lembut)10.8 g36%
Briar10.8 g36%
Kacang polong10.7 g36%
Pistachios10.6 g35%
Tepung buckwheat10 g33%
Kacang kuda9.9 g33%
Nasi (bijirin)9.7 g32%
Kismis9.6 g32%
Wallpaper Tepung9.3 g31%
Prunes9 g30%
Kacang tanah8.1 g27%
Gandum barli8.1 g27%
Cermin mata8 g27%
Barley mutiara7.8 g26%
coklat7.4 g25%
Horseradish (akar)7.3 g24%
Cendawan Chanterelle7 g23%
Badam7 g23%

Lihat senarai produk lengkap

Alpukat6.7 g22%
Tepung gandum kelas 26.7 g22%
feijoa6.4 g21%
Cloudberry6.3 g21%
Walnut6.1 g20%
Cendawan aspen cendawan6 g20%
Pear dikeringkan6 g20%
tarikh6 g20%
hazelnuts6 g20%
Serpihan oat "Hercules"6 g20%
Sesame5.6 g19%
Kacang hijau (segar)5.5 g18%
Cendawan Russula5.5 g18%
Rowan merah5.4 g18%
Cendawan cendawan5.1 g17%
Boletus cendawan5.1 g17%
Makaroni dari tepung 1 gred5.1 g17%
Biji bunga matahari (biji bunga matahari)5 g17%
Tepung gandum 1 gred4.9 g16%
Sayuran jagung4.8 g16%
Tepung oat (oatmeal)4.8 g16%
Kismis hitam4.8 g16%
Gula-gula4.6 g15%
Alur gandum4.6 g15%
Tepung Gandum4.5 g15%
Parsnip (akar)4.5 g15%
Artichoke Yerusalem4.5 g15%
Tepung jagung4.4 g15%
Tauge4.2 g14%
aronia4.1 g14%
Durian3.8 g13%
Kiwi3.8 g13%
kacang pain3.7 g12%
Pasta dari tepung V / s3.7 g12%
Raspberry3.7 g12%
quince3.6 g12%
Semolina3.6 g12%
Millet lambung kerang (digilap)3.6 g12%
Daun Dandelion (hijau)3.5 g12%
Tepung3.5 g12%
Gooseberry3.4 g11%
Kismis putih3.4 g11%
Currants merah3.4 g11%
Kacang (kekacang)3.4 g11%
Cranberry3.3 g11%
Cendawan putih3.2 g11%
Parsley (akar)3.2 g11%
Rhubarb (hijau)3.2 g11%
Saderi (akar)3.1 g10%
blueberry3.1 g10%
Beras3 g10%
Bawang3 g10%
BlackBerry2.9 g10%
Cendawan Morel2.8 g9%
Pear2.8 g9%
Cilantro (hijau)2.8 g9%
Dill (hijau)2.8 g9%
Jagung manis2.7 g9%
Cendawan2.6 g9%
Brokoli2.6 g9%
Terung2.5 g8%
Cranberries2.5 g8%
blueberry2.5 g8%
Cendawan Shiitake2.5 g8%
Buah segar2.5 g8%
Beets2.5 g8%
Lobak2.4 g8%
Cendawan tiram2.3 g8%
Tepung beras2.3 g8%
Kue gula2.3 g8%
Orange2.2 g7%
Rutabaga2.2 g7%
Halia cendawan2.2 g7%
strawberi2.2 g7%
Leek2.2 g7%
Aprikot2.1 g7%
Buku2.1 g7%
Kembang kol2.1 g7%
Pic2.1 g7%
Pasli (hijau)2.1 g7%
Lobak hitam2.1 g7%
Akar halia)2 g7%
Kubis2 g7%
cashews2 g7%
Lemon2 g7%
Laut buckthorn2 g7%
Labu2 g7%
Halva bunga matahari2 g7%

Kandungan serat dalam bijirin, produk bijirin dan kekacang:

Nama produkKandungan serat dalam 100gPeratusan keperluan harian
Kacang polong10.7 g36%
Kacang hijau (segar)5.5 g18%
Soba (bijirin)14 g47%
Soba (kisar)12.5 g42%
Buckwheat (tanpa tanah)11.3 g38%
Sayuran jagung4.8 g16%
Semolina3.6 g12%
Cermin mata8 g27%
Barley mutiara7.8 g26%
Alur gandum4.6 g15%
Millet lambung kerang (digilap)3.6 g12%
Beras3 g10%
Gandum barli8.1 g27%
Jagung manis2.7 g9%
Makaroni dari tepung 1 gred5.1 g17%
Pasta dari tepung V / s3.7 g12%
Mash11.1 g37%
Tepung buckwheat10 g33%
Tepung jagung4.4 g15%
Tepung Gandum4.5 g15%
Tepung oat (oatmeal)4.8 g16%
Tepung gandum 1 gred4.9 g16%
Tepung gandum kelas 26.7 g22%
Tepung3.5 g12%
Wallpaper Tepung9.3 g31%
Rai tepung12.4 g41%
Tepung gandum gandum13.3 g44%
Biji rai tepung10.8 g36%
Tepung beras2.3 g8%
Kacang kuda9.9 g33%
Oat (bijirin)12 g40%
Oat bran15.4 g51%
Dedak gandum43.6 g145%
Gandum (bijirin, pelbagai lembut)10.8 g36%
Gandum (bijirin, keras)11.3 g38%
Nasi (bijirin)9.7 g32%
Rai (bijirin)16.4 g55%
Kacang soya13.5 g45%
Kacang (bijirin)12.4 g41%
Kacang (kekacang)3.4 g11%
Serpihan oat "Hercules"6 g20%
Lentil (bijirin)11.5 g38%
Barli (bijirin)14.5 g48%

Kandungan serat dalam kacang dan biji:

Nama produkKandungan serat dalam 100gPeratusan keperluan harian
Kacang tanah8.1 g27%
Walnut6.1 g20%
kacang pain3.7 g12%
cashews2 g7%
Sesame5.6 g19%
Badam7 g23%
Biji bunga matahari (biji bunga matahari)5 g17%
Pistachios10.6 g35%
hazelnuts6 g20%

Serat dalam buah-buahan, buah-buahan kering dan buah beri:

Nama produkKandungan serat dalam 100gPeratusan keperluan harian
Aprikot2.1 g7%
Alpukat6.7 g22%
quince3.6 g12%
Plum1.8 g6%
Nenas1.2 g4%
Orange2.2 g7%
Tembikai0.4 g1%
Banana1.7 g6%
Cranberries2.5 g8%
anggur1.6 g5%
Cherry1.8 g6%
blueberry2.5 g8%
Garnet0.9 g3%
Grapefruit1.8 g6%
Pear2.8 g9%
Pear dikeringkan6 g20%
Durian3.8 g13%
Melon0.9 g3%
BlackBerry2.9 g10%
strawberi2.2 g7%
Kismis9.6 g32%
Buah segar2.5 g8%
Buah ara dikeringkan18.2 g61%
Kiwi3.8 g13%
Cranberry3.3 g11%
Gooseberry3.4 g11%
Aprikot kering18 g60%
Lemon2 g7%
Raspberry3.7 g12%
Mango1.6 g5%
Mandarin1.9 g6%
Cloudberry6.3 g21%
Nectarine1.7 g6%
Laut buckthorn2 g7%
Betik1.7 g6%
Pic2.1 g7%
Persik kering14.9 g50%
Grapefruit1 g3%
Rowan merah5.4 g18%
aronia4.1 g14%
Mengalirkan1.5 g5%
Kismis putih3.4 g11%
Currants merah3.4 g11%
Kismis hitam4.8 g16%
Aprikot17.6 g59%
feijoa6.4 g21%
tarikh6 g20%
kesemak1.6 g5%
Cherry1.1 g4%
blueberry3.1 g10%
Prunes9 g30%
Briar10.8 g36%
Apples1.8 g6%
Epal dikeringkan14.9 g50%

Kandungan serat sayur-sayuran dan herba:

Nama produkKandungan serat dalam 100gPeratusan keperluan harian
Selasih (hijau)1.6 g5%
Terung2.5 g8%
Rutabaga2.2 g7%
Akar halia)2 g7%
Zucchini1 g3%
Kubis2 g7%
Brokoli2.6 g9%
Tauge4.2 g14%
kohlrabi1.7 g6%
Kubis, merah,1.9 g6%
Kubis1.2 g4%
Kubis Savoy0.5 g2%
Kembang kol2.1 g7%
Kentang1.4 g5%
Cilantro (hijau)2.8 g9%
Selim (hijau)1.1 g4%
Daun Dandelion (hijau)3.5 g12%
Bawang hijau (pena)1.2 g4%
Leek2.2 g7%
Bawang3 g10%
Lobak2.4 g8%
Rumpai Laut0.6 g2%
Timun1 g3%
Parsnip (akar)4.5 g15%
Lada manis (Bulgaria)1.9 g6%
Pasli (hijau)2.1 g7%
Parsley (akar)3.2 g11%
Tomato (tomato)1.4 g5%
Rhubarb (hijau)3.2 g11%
Radishes1.6 g5%
Lobak hitam2.1 g7%
Turnips1.9 g6%
Selada (hijau)1.2 g4%
Beets2.5 g8%
Saderi (hijau)1.8 g6%
Saderi (akar)3.1 g10%
Asparagus (hijau)1.5 g5%
Artichoke Yerusalem4.5 g15%
Labu2 g7%
Dill (hijau)2.8 g9%
Horseradish (akar)7.3 g24%
Bawang putih1.5 g5%
Bayam (hijau)1.3 g4%
Sorrel (hijau)1.2 g4%

Sila tinggalkan balasan anda