Žádný program výživy není úplný bez ovoce. Pomohou nahradit cukr, který vám ve vaší stravě tak často chybí. Neměli byste však nadužívat ani ovocné svačiny. Jak se říká, všechno by mělo být s mírou. Proto byste měli mít vždy po ruce tabulku obsahu kalorií v ovoci, abyste mohli sestavit správnou stravu, pokud jde o obsah kalorií a BJU, zaměřenou konkrétně na vás.
| Název ovoce | Bílkoviny, g ve 100 g | Tuky, g na 100 g | Sacharidy, g ve 100 g | Obsah kalorií, kcal |
| Meruňka | 0.9 | 0.1 | 9.0 | 44 |
| Konzervovaná meruňka | 0.4 | 0.1 | 15.5 | 67 |
| Avokádo | 2.0 | 20.0 | 6.0 | 212 |
| Kdoule | 0.6 | 0.5 | 9.8 | 40 |
| Aki | 1.0 | 15.0 | 8.0 | 151 |
| Třešňová švestka | 0.2 | 0.0 | 6.9 | 27 |
| Ananas | 0.4 | 0.2 | 10.6 | 49 |
| Konzervovaný ananas | 0.1 | 0.1 | 14.0 | 57 |
| oranžový | 0.9 | 0.2 | 8.1 | 36 |
| Nakládaná oranžová | 0.6 | 0.0 | 8.9 | 37 |
| Vodní meloun | 0.6 | 0.1 | 5.8 | 25 |
| Konzervovaný meloun | 0.5 | 0.1 | 9.0 | 37 |
| Acerola | 0.4 | 0.3 | 7.7 | 32 |
| Banán | 1.5 | 0.2 | 21.8 | 95 |
| Třešeň | 0.8 | 0.5 | 11.3 | 52 |
| Třešeň 4 roční období | 0.8 | 0.2 | 10.7 | 50 |
| Hortex Cherry Pitted | 0.9 | 0.4 | 9.9 | 49 |
| Zmrazené třešně | 0.9 | 0.4 | 11.0 | 46 |
| Konzervované třešně | 0.8 | 0.2 | 10.6 | 45 |
| Granadilla | 0.5 | 0.1 | 8.0 | 46 |
| Granát | 0.9 | 0.0 | 13.9 | 52 |
| Grapefruit | 0.7 | 0.2 | 6.5 | 29 |
| Hruška | 0.4 | 0.3 | 10.9 | 42 |
| Konzervovaná hruška | 0.2 | 0.0 | 15.6 | 65 |
| Guava | 2.6 | 1.0 | 8.9 | 68 |
| Jahodová guava | 0.6 | 0.6 | 17.4 | 69 |
| Guarana | 0.1 | 0.0 | 6.5 | 26 |
| Jackfruit (chlebovník) | 1.4 | 0.3 | 22.4 | 94 |
| Duriane | 1.5 | 5.3 | 23.3 | 147 |
| Meloun | 0.6 | 0.3 | 7.4 | 33 |
| Medový meloun | 0.6 | 0.3 | 7.4 | 33 |
| Gerdela | 0.9 | 0.2 | 10.0 | 46 |
| Hvězdné jablko | 0.5 | 0.4 | 15.3 | 67 |
| Obr | 0.7 | 0.2 | 13.7 | 49 |
| Karambola | 1.0 | 0.0 | 7.0 | 31 |
| Kiwano | 1.8 | 1.3 | 7.6 | 44 |
| Kiwi | 1.0 | 0.6 | 10.3 | 48 |
| Dřín | 1.0 | 0.0 | 10.5 | 44 |
| Clementine | 0.9 | 0.2 | 10.3 | 47 |
| Corlan | 0.7 | 0.2 | 18.0 | 82 |
| Kumquat | 1.9 | 0.9 | 9.4 | 71 |
| Limetka | 0.9 | 0.1 | 3.0 | 16 |
| Citrón | 0.9 | 0.1 | 3.0 | 16 |
| Nakládaný citron | 0.4 | 0.3 | 6.5 | 21 |
| Japonský citron (Yuzu) | 0.5 | 0.1 | 7.0 | 21 |
| Liči | 0.8 | 0.3 | 14.4 | 65 |
| Longan | 1.3 | 0.1 | 14.0 | 60 |
| Lucuma | 0.1 | 0.1 | 7.9 | 32 |
| Mabolo | 0.5 | 0.4 | 15.3 | 67 |
| Kouzelné ovoce | 0.0 | 0.0 | 7.7 | 30 |
| Maclura (Adamovo jablko) | 0.0 | 0.0 | 0.0 | |
| Mammeya | 0.5 | 0.5 | 9.5 | 51 |
| Mango | 0.5 | 0.3 | 11.5 | 67 |
| Mangosteen (mangosteen) | 0.6 | 0.3 | 14.0 | 62 |
| Mandarinka | 0.8 | 0.2 | 7.5 | 33 |
| Konzervovaná mandarinka | 0.6 | 0.3 | 8.9 | 37 |
| Mučenka | 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 |
| Japonský mišpule | 0.4 | 0.2 | 10.4 | 47 |
| Nektarinka | 0.9 | 0.2 | 11.8 | 48 |
| Noina (cukrové jablko) | 0.4 | 0.4 | 9.8 | 47 |
| Noni | 0.1 | 0.3 | 10.0 | 44 |
| Papája | 0.6 | 0.1 | 9.2 | 48 |
| Passionflower blue (hvězda Cavalier) | 2.4 | 0.4 | 13.4 | 68 |
| Pepino | 0.0 | 0.0 | 20.0 | 80 |
| Broskev | 0.9 | 0.1 | 11.3 | 46 |
| Konzervované broskve | 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 |
| Rambutan | 0.6 | 0.2 | 19.0 | 82 |
| Salakka | 0.0 | 0.0 | 12.0 | 50 |
| Sapodilla | 0.4 | 1.1 | 14.7 | 83 |
| Sapota (černé jablko) | 2.1 | 0.6 | 31.2 | 134 |
| Sweety | 0.7 | 0.2 | 9.0 | 58 |
| Syzygium | 0.6 | 0.3 | 5.6 | 25 |
| Švestka | 0.8 | 0.3 | 9.6 | 42 |
| Švestka 4 sezóny vypeckovaná | 0.8 | 0.2 | 7.7 | 94 |
| Tamarillo | 0.0 | 0.0 | 12.5 | 50 |
| Tangelo | 1.0 | 1.0 | 13.0 | 70 |
| Mandarinka | 0.8 | 0.3 | 11.5 | 53 |
| Na řadě | 1.5 | 0.3 | 9.4 | 54 |
| Feijoa | 1.0 | 1.0 | 11.0 | 49 |
| Feronia (dřevěné jablko) | 0.3 | 0.2 | 12.0 | 50 |
| Ovocná směs 4 sezóny | 0.9 | 0.0 | 7.7 | 34 |
| Ovoce | 0.6 | 0.2 | 12.9 | 56 |
| Tomel | 0.5 | 0.3 | 15.3 | 66 |
| Tomel panna | 0.5 | 0.4 | 15.3 | 67 |
| Tsabr | 0.7 | 0.5 | 6.0 | 41 |
| Citrón | 0.9 | 0.1 | 3.0 | 34 |
| Citron Buddha ruka | 0.9 | 0.1 | 3.0 | 34 |
| Champedak | 2.1 | 0.6 | 26.1 | 117 |
| Třešně | 1.1 | 0.4 | 11.5 | 50 |
| Cherimoya | 1.7 | 0.6 | 15.4 | 74 |
| Chupa-chupa (Matiziya srdečný) | 0.5 | 0.3 | 15.2 | 64 |
| Moruše | 0.7 | 0.0 | 13.6 | 52 |
| Jablko | 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 |
| Pečené sladké a kyselé jablko | 0.5 | 0.5 | 12.3 | 59 |
| Sladké pečené jablko | 0.5 | 0.3 | 24.0 | 89 |
| Fuji Apple | 0.4 | 0.2 | 19.1 | 71 |
| jablečný dort | 0.3 | 0.2 | 10.4 | 46 |
Tabulku si můžete stáhnout, abyste ji zde neztratili.
