Neviena uztura programma nav pabeigta bez augļiem. Tie palīdzēs aizstāt cukuru, kas jums tik bieži pietrūkst diētas laikā. Tomēr nevajadzētu arī pārmērīgi lietot augļu uzkodas. Kā saka, visam jābūt mērenam. Tāpēc augļu kaloriju satura tabulai vienmēr jābūt pie rokas, lai jūs varētu sastādīt pareizu uzturu, ņemot vērā tieši kaloriju saturu un BJU.
| Augļu nosaukums | Olbaltumvielas, g 100 g | Tauki, g uz 100 g | Ogļhidrāti, g 100 g | Kaloriju saturs, kcal |
| Aprikoze | 0.9 | 0.1 | 9.0 | 44 |
| Konservēti aprikozes | 0.4 | 0.1 | 15.5 | 67 |
| Avokado | 2.0 | 20.0 | 6.0 | 212 |
| Cidonija | 0.6 | 0.5 | 9.8 | 40 |
| Aki | 1.0 | 15.0 | 8.0 | 151 |
| Ķiršu plūme | 0.2 | 0.0 | 6.9 | 27 |
| Ananāss | 0.4 | 0.2 | 10.6 | 49 |
| Konservēti ananāsi | 0.1 | 0.1 | 14.0 | 57 |
| apelsīns | 0.9 | 0.2 | 8.1 | 36 |
| Marinēts oranžs | 0.6 | 0.0 | 8.9 | 37 |
| Arbūzs | 0.6 | 0.1 | 5.8 | 25 |
| Konservēts arbūzs | 0.5 | 0.1 | 9.0 | 37 |
| Acerola | 0.4 | 0.3 | 7.7 | 32 |
| Banāns | 1.5 | 0.2 | 21.8 | 95 |
| Ķirsis | 0.8 | 0.5 | 11.3 | 52 |
| Ķirsis 4 sezonas bez kauliņiem | 0.8 | 0.2 | 10.7 | 50 |
| Hortex ķiršu bez kauliņiem | 0.9 | 0.4 | 9.9 | 49 |
| Saldēti ķirši | 0.9 | 0.4 | 11.0 | 46 |
| Ķiršu konservi | 0.8 | 0.2 | 10.6 | 45 |
| Granadilla | 0.5 | 0.1 | 8.0 | 46 |
| Granāts | 0.9 | 0.0 | 13.9 | 52 |
| Greipfrūti | 0.7 | 0.2 | 6.5 | 29 |
| Bumbieris | 0.4 | 0.3 | 10.9 | 42 |
| Bumbieru konservi | 0.2 | 0.0 | 15.6 | 65 |
| Gvajava | 2.6 | 1.0 | 8.9 | 68 |
| Zemeņu gvajava | 0.6 | 0.6 | 17.4 | 69 |
| Guarana | 0.1 | 0.0 | 6.5 | 26 |
| Džekfrūti (maizes augļi) | 1.4 | 0.3 | 22.4 | 94 |
| Durians | 1.5 | 5.3 | 23.3 | 147 |
| Melone | 0.6 | 0.3 | 7.4 | 33 |
| Medus melone | 0.6 | 0.3 | 7.4 | 33 |
| Gerdela | 0.9 | 0.2 | 10.0 | 46 |
| Zvaigžņu ābols | 0.5 | 0.4 | 15.3 | 67 |
| Att | 0.7 | 0.2 | 13.7 | 49 |
| Karambola | 1.0 | 0.0 | 7.0 | 31 |
| Kivano | 1.8 | 1.3 | 7.6 | 44 |
| Kivi | 1.0 | 0.6 | 10.3 | 48 |
| Kizils | 1.0 | 0.0 | 10.5 | 44 |
| Klementīns | 0.9 | 0.2 | 10.3 | 47 |
| Korlans | 0.7 | 0.2 | 18.0 | 82 |
| Kumquat | 1.9 | 0.9 | 9.4 | 71 |
| Laims | 0.9 | 0.1 | 3.0 | 16 |
| Citronu | 0.9 | 0.1 | 3.0 | 16 |
| Marinēts citrons | 0.4 | 0.3 | 6.5 | 21 |
| Japāņu citrons (Yuzu) | 0.5 | 0.1 | 7.0 | 21 |
| Ličija | 0.8 | 0.3 | 14.4 | 65 |
| Longans | 1.3 | 0.1 | 14.0 | 60 |
| Lucuma | 0.1 | 0.1 | 7.9 | 32 |
| Mabolo | 0.5 | 0.4 | 15.3 | 67 |
| Burvju augļi | 0.0 | 0.0 | 7.7 | 30 |
| Maclura (Ādama ābols) | 0.0 | 0.0 | 0.0 | |
| Mammeya | 0.5 | 0.5 | 9.5 | 51 |
| Mango | 0.5 | 0.3 | 11.5 | 67 |
| Mangostāns (mangostāns) | 0.6 | 0.3 | 14.0 | 62 |
| Mandarīnu | 0.8 | 0.2 | 7.5 | 33 |
| Mandarīnu konservi | 0.6 | 0.3 | 8.9 | 37 |
| Pasifloras augļi | 2.4 | 0.4 | 13.4 | 68 |
| Marang | 2.5 | 0.7 | 27.3 | 125 |
| Marula | 0.6 | 0.5 | 9.6 | 48 |
| Mora | 1.5 | 0.5 | 5.9 | 34 |
| Medlar | 0.0 | 0.0 | 12.0 | 53 |
| Japāņu medlar | 0.4 | 0.2 | 10.4 | 47 |
| Nektarīns | 0.9 | 0.2 | 11.8 | 48 |
| Noina (cukura ābols) | 0.4 | 0.4 | 9.8 | 47 |
| Noni | 0.1 | 0.3 | 10.0 | 44 |
| Papaija | 0.6 | 0.1 | 9.2 | 48 |
| Pasifloras zilā krāsa (Kavaliera zvaigzne) | 2.4 | 0.4 | 13.4 | 68 |
| Pepino | 0.0 | 0.0 | 20.0 | 80 |
| Persiks | 0.9 | 0.1 | 11.3 | 46 |
| Konservēti persiki | 0.3 | 0.1 | 14.7 | 68 |
| Pitaya | 0.5 | 0.3 | 12.0 | 50 |
| Pluot | 1.2 | 0.1 | 11.0 | 57 |
| Pomelo | 0.6 | 0.2 | 6.7 | 32 |
| Rambutāns | 0.6 | 0.2 | 19.0 | 82 |
| Salakka | 0.0 | 0.0 | 12.0 | 50 |
| Sapodilla | 0.4 | 1.1 | 14.7 | 83 |
| Sapota (melns ābols) | 2.1 | 0.6 | 31.2 | 134 |
| Mīļā | 0.7 | 0.2 | 9.0 | 58 |
| Syzygium | 0.6 | 0.3 | 5.6 | 25 |
| Plūme | 0.8 | 0.3 | 9.6 | 42 |
| Plūmju 4 sezonas bez kauliņiem | 0.8 | 0.2 | 7.7 | 94 |
| Tamarillo | 0.0 | 0.0 | 12.5 | 50 |
| Tandželo | 1.0 | 1.0 | 13.0 | 70 |
| Mandarīns | 0.8 | 0.3 | 11.5 | 53 |
| Pagrieziens | 1.5 | 0.3 | 9.4 | 54 |
| Feijoa | 1.0 | 1.0 | 11.0 | 49 |
| Feronia (koksnes ābols) | 0.3 | 0.2 | 12.0 | 50 |
| Augļu maisījums 4 sezonas | 0.9 | 0.0 | 7.7 | 34 |
| Augļi | 0.6 | 0.2 | 12.9 | 56 |
| Hurma | 0.5 | 0.3 | 15.3 | 66 |
| Hurma virginiana | 0.5 | 0.4 | 15.3 | 67 |
| Tsabr | 0.7 | 0.5 | 6.0 | 41 |
| Citronu | 0.9 | 0.1 | 3.0 | 34 |
| Citronu Budas roka | 0.9 | 0.1 | 3.0 | 34 |
| Čampedaks | 2.1 | 0.6 | 26.1 | 117 |
| Ķirši | 1.1 | 0.4 | 11.5 | 50 |
| Cherimoya | 1.7 | 0.6 | 15.4 | 74 |
| Čupa-čupa (sirsnīga Matiziya) | 0.5 | 0.3 | 15.2 | 64 |
| Zīdkoks | 0.7 | 0.0 | 13.6 | 52 |
| Apple | 0.4 | 0.4 | 9.8 | 47 |
| Apple Golden | 0.5 | 0.2 | 10.7 | 53 |
| Granny Smith Apple | 0.4 | 0.4 | 9.7 | 48 |
| Cepts saldskābs ābols | 0.5 | 0.5 | 12.3 | 59 |
| Salds cepts ābols | 0.5 | 0.3 | 24.0 | 89 |
| Fudži ābols | 0.4 | 0.2 | 19.1 | 71 |
| Ābolu kūka | 0.3 | 0.2 | 10.4 | 46 |
Lai nezaudētu tabulu, varat to lejupielādēt šeit.
