ACEITES Y GRASAS CON PROTEINA

Cantidad sugerida

Monoinsaturados
AG Saturados (g)
redondeado (g)

Energia (Kcal)
Peso neto (g)

Proteina (g)

Hidratos de
carbono (g)
Peso bruto

Lípidos (g)
Unidad

AG

(g)
ALIMENTOS

Ajonjoli 4 cucharadita 10 10 61 2.7 5.7 1.0 0.8 2.2

Ajonjoli tostado 5 cucharada 13 13 75 2.2 6.3 3.4 0.9 2.4
Almendra 10 pieza 12 12 66 2.7 6.6 0.5 0.5 4.3
Almendra acaramelada 6 pieza 12 12 72 2.2 6.0 3.4 0.4 3.3
Alemndra ahumada 10 pieza 12 12 71 2.6 6.4 2.1 0.0 0.0
Almendra deshidratada 10 pieza 12 12 71 2.4 6.3 2.4 0.6 4.1
Almendra fileteada 2 cucharada 12 12 72 2.5 6.5 2.2 0.5 4.3
Almendra picada 4 cucharadita 10 10 62 2.1 5.2 1.8 0.4 0.0
Almendra tostada 10 cucharada 12 12 71 2.0 6.3 3.0 0.6 4.1
Avellana 9 pieza 13 13 72 2.5 6.5 2.3 0.0 0.0
Avellana picada 5 cucharadita 12 12 71 2.4 6.4 2.3 0.0 0.0
Avellana salada 8 pieza 11 11 72 1.8 7.1 1.6 0.0 0.0
Avellana tostada 8 pieza 11 11 75 1.1 7.5 2.0 0.6 5.9
Cacahuate 14 pieza 12 12 73 2.9 6.2 2.7 0.9 3.1
Cacahuate acaramelado 5 cucharadita 14 14 75 3.0 6.5 2.5 1.0 3.5
Cacahucate cocido 20 g 20 20 64 2.7 4.4 4.3 0.6 2.2
Cacahuate con cáscara 12 g 12 12 70 2.8 6.0 0.2 0.8 1.9
Cacahuate con pepitas 12 g 12 12 75 2.8 6.0 2.4 0.8 2.8
Cacahuate con piel 15 pieza 14 14 72 3.4 6.3 2.9 1.4 2.9
Cacahuate enchilado 13 pieza 12 12 67 2.9 5.9 2.1 0.8 2.9
Cacahuate japonés 15 pieza 14 14 68 2.7 3.6 6.3 0.0 0.0
Cacahuate picado 5 cucharadita 12 12 74 3.0 6.2 2.7 0.9 3.1
Cacahuate salado 13 pieza 12 12 71 3.2 5.5 2.4 1 2.9
Cacahuate tostado 13 pieza 12 12 69 2.8 5.9 2.5 0.8 2.9
Cacahuates confitados 1/4 bolsa 14 14 72 1.4 4.3 7.1 1.5 0
Cacahuates cubiertos con salsa y
cucharada 72 2.6 4.6 5.3
limón 2 13 13 0.0 0.0
Cacoa con cáscara 14 g 14 14 70 1.9 5.9 3.3 3.4 2.4
Cacoa pataste 12 g 12 12 72 2.1 6.5 2.6 3.6 2.5
Cacao sin cascara 12 g 12 12 67 1.9 5.9 2.5 3.2 2.3
Chía 7 cucharada 49 49 69 3.5 5.9 1.9 1.2 0.9
Chilorio 30 g 30 30 64 5.0 4.7 0.7 0.7 0.0
Chilorio de pavo 30 g 30 30 64 5 4.7 0.7 0.7 0.0
Chistorra 15 g 15 15 73 1.7 7.0 0.7 0.0 0.0
Chorizo 15 g 15 15 64 3.5 5.6 0.0 2.1 2.4
Chorizo de pollo 35 g 35 35 72 5.0 5.7 0.1 0.0 0.0
Chorizo vegetariano 15 g 15 15 70 4.1 5.7 0.2 0.0 0.0
Coroso 14 g 14 14 72 0.8 7.5 1.6 0.0 0.0
Falafel, hecho en casa 20 g 20 20 67 2.7 3.5 6.4 0.0 0.0
Harina de ajonjolí 13 g 13 13 69 4.0 4.9 3.5 0.7 1.9
Harina de almendras 11 g 11 11 66 2.2 5.7 2.5 0.6 3.7
Harina de cacahuate 15 g 15 15 65 5.1 3.3 4.8 0.5 1.7
Hot nuts 1/4 paquete 13 13 68 2.1 4.2 5.3 0.8 ND
Hummus, de garbanzo (1 cda) 20 g 20 20 67 2.7 3.5 6.4 0.0 0.0
Jamón serrano 15 g 15 15 70 2.4 3.9 6.7 1.5 ND
Kkwatte sabritas japonés 15 g 15 15 74 2.4 4.2 6.6 0.0 0.0

Kkwatte sabritas salados 10 g 10 10 60 2 5.2 1.2 0.0 0.0

Mafer tostados sazonados 12 g 12 12 66 2.7 5.4 1.7 0.0 0.0

Mantequilla de cacachuate 2 cucharadita 11 11 63 2.6 5.3 2.3 1.0 2.5

Mazapan Azteca Oreo 0.5 pieza 15 15 75 1.5 3.5 9.5 0.5 0.0
Mazapan sin azúcar 1 pieza 25 25 73 4.0 5.0 3.0 0.0 0.0
Nueces mixtas 1 cucharada 12 12 74 2.0 6.8 2.6 1.0 3.8
Nuez 3 pieza 9 9 67 0.9 7.0 1.3 0.6 4.2
Nuez acaramelada 3/4 taza 12 12 64 1.7 5.6 3.0 1.3 3.0
Nuez de castilla 3 pieza 9 9 67 0.9 7.0 1.3 0.6 4.2
Nuez de la india acaramelada 12 g 12 12 64 1.7 5.6 3.0 1.3 3.0
Nuez de la india con almendras 12 g 12 12 73 2.1 6.4 2.6 0.9 3.9
Nuez de la india sin sal 7 pieza 11 11 66 1.9 5.2 2.7 1.0 3.2
Nuez de la india sin sal en mitades 15 mitades 12 12 72 2.1 5.9 3.4 1.1 3.4

Nuez de la india tostada sin sal 8 pieza 13 13 73 1.9 5.9 4.2 1.2 3.5
Nuez de macadamia deshidratada 4 pieza 10 10 73 0.9 7.7 1.4 1.1 6.1
Nuez deshidratada 3 pieza 9 9 67 0.9 7.0 1.3 0.6 4.2
Nuez en mitades 7 mitades 10 10 74 1.0 7.7 1.4 0.7 4.6
Nuez entera 3 pieza 9 9 67 0.9 7.0 1.3 0.6 4.2
Nuez garapiñada 3/4 taza 12 12 64 1.7 5.6 3.0 1.3 3.0
Nuez picada 10 g 10 10 71 1.0 7.4 1.4 0.6 4.4
Nuez tostada 3 pieza 9 9 67 0.9 7.0 1.3 0.6 4.2
Pasta de almendras 4 cucharadita 13 13 62 1.2 3.8 6.5 0.3 2.4
Pasta de cacahuate 5 cucharadita 13 13 73 3.5 6.2 2.2 1.1 3.1
Pasta de cacahucate desgrasada 7 cucharadita 18 18 76 5.3 4.4 4.9 1.6 4.4
Paté 5 cucharadita 22 22 69 3.1 6.1 0.3 0.0 0.0
Paté de cerdo 1 cucharada 13 13 61 1.5 5.8 0.6 1.9 3.4
Paté de Foie gras 1 cucharada 13 13 60 1.5 5.7 0.6 1.9 3.3
Paté de ganso 1 cucharada 13 13 61 1.5 5.8 0.6 1.9 3.4
Paté de higado de cerdo 1 cucharada 13 13 61 1.5 5.8 0.6 1.9 3.4
Paté de hígado de ternera 1 cucharada 13 13 61 1.5 5.8 0.6 1.9 3.4
Paté de pollo 8 cucharadita 35 35 71 4.7 4.6 2.4 1.4 1.9
Paté de ternera 1 cucharada 13 13 61 1.5 5.8 0.6 1.9 3.4
Pepita limpia 1.5 cucharada 15 15 79 5 6.4 2 1.2 2
Pepitas 60 pieza 12 12 66 3 5.6 2.1 1.1 1.7
Pepitas con cáscara 2 cucharada 13 13 70 3.5 5.6 1.3 0.9 2.2
Pepitas de calabaza 1 1/2 cucharada 12 12 66 3.6 5.5 1.7 0.0 0.0
Pepitas de melón 5 cucharadita 12 12 66 3.3 5.6 1.8 1.2 0.9
Pepitas tostadas 1 cucharada 13 13 69 4.3 5.5 1.8 1.1 1.7
Pepperoni 4 rebanada 15 15 72 107 6.7 0.1 2.6 3.3
Piñón 1 cucharada 10 10 64 1.2 6.2 2 1.0 2.3
Pistache 18 pieza 13 13 73 2.6 6.3 2.5 0.8 3.1
Pistache tostado 18 pieza 13 13 74 2.6 6.2 3.2 0.8 4.2
Queso de puerco 20 g 20 20 75 2 7.4 0 4.1 4.0
Salsa bearnesa industrializada 4 cucharadita 17 17 61 2.3 1.5 9.9 0.2 0.7
Salsa bechabel 3 cucharada 45 45 66 1.7 4.8 4.1 1.3 2.0
Salsa blanca 3 cucharada 45 45 66 1.7 4.8 4.1 1.3 2.0
Salsa de ajonjolí 2 cucharadita 11 11 63 2.6 5.3 2.3 1.0 2.5
Salsa de cacahuate 2 cucharadita 11 11 63 2.6 5.3 2.3 1.0 2.5
Salsa de pimienta verde 5 cucharada 75 75 72 2.3 4.4 6.0 2.7 1.2
Salsa de queso 2 cucharada 34 34 67 3.5 5.1 1.8 2.7 1.6
Salsa pesto 4 cucharadita 24 24 66 3.1 5.5 0.9 0.0 0.0
Selección de botana mexicana 1 cucharada 10 10 62 2.3 5.0 2.0 0.7 2.3
Semilla de calabaza 1 1/2 cucharada 15 15 61 3.4 5.1 1.6 0.9 1.9
Semilla de calabaza menuda 2 cucharada 20 20 65 5.3 4.1 3.0 0.7 1.5
Semilla de chía 5 cucharadita 12 12 66 3.3 5.6 1.8 1.2 0.9
Semilla de girasol 4 cucharadita 12 12 69 2.7 6.0 2.1 0.7 1.5
Semilla de girasol tostada 4 cucharadita 12 12 71 2.4 6.0 2.9 0.6 1.2
Tocino vegetariano 2 rebanada 20 20 63 2.3 6.0 1.3 1.0 1.5
Poliinsatuirados

Colesterol (mg)

Sodio (mg)
AG

(g)

2.5 0.0 3.9

2.8 0.0 5.1
1.3 0.0 0.5
1.5 0.0 15.9
0.0 0.0 73.7
1.3 0.0 1.3
1.4 0.0 0.0
1.2 0.0 0.0
1.3 0.0 1.3
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 15.6
0.7 0.0 0.4
1.9 0.0 100.6
2.0 0.0 57.8
1.4 0.0 150.0
1.7 0.0 0.6
2.4 0.0 144.0
1.9 0.0 50.6
1.7 0.0 79.4
0.0 0.0 270.0
1.9 0.0 101.9
1.6 0.0 34.0
1.8 0.0 96.1
0.6 0.7 36.7

0.0 0.0 124.7

0.1 0.0 0.5
0.1 0.0 0.5
0.1 0.0 0.5
3.5 0.0 12.3
0.0 17.1 203.1
0.0 17.1 203.1
0.0 25.5 156.8
0.4 16.2 11.5
0.0 5.3 302.4
0.0 0.0 0.0
0.0 0.0 0.0
0.0 0.0 0.0
2.1 0.0 5.6
1.2 0.0 0.8
1.1 0.0 0.0
ND ND 133.5
0.0 0.0 0.0
ND ND 3257.0
0.0 0.0 69.0
0.0 0.0 60.0
0.0 0.0 76.8
1.5 0.0 52.0
0.0 0.0 9.0
0.0 0.0 0.0
1.6 0.0 78.2
1.9 0.0 0.1
1.3 0.0 38.6
1.9 0.0 0.1
1.3 0.0 38.6
1.7 0.0 40.7
1.0 0.0 32.0
1.1 0.0 0.0
1.0 0.0 2.3
0.1 0.0 0.4
1.9 0.0 0.1
2.1 0.0 0.1
1.9 0.0 0.1
1.3 0.0 38.6
2.1 0.0 0.1
1.9 0.0 0.1
0.8 0.0 1.4
1.8 0.0 59.8
2.5 0.0 106.2
0.0 0.0 150.9
0.1 20.0 91.9
0.1 19.5 90.6
0.1 20.0 91.9
0.1 20.0 91.9
0.1 20.0 91.9
0.9 137.3 134.8
0.1 20.0 91.9
2.9 0.0 2.7
2.5 0.0 2.1
2.6 0.0 520.0
0.0 0.0 0.0
3.3 0.0 11.7
2.5 0.0 2.3
0.6 12.5 274.0
2.6 0.0 7.1
1.9 0.0 86.4
0.9 0.0 0.9
1.0 20.0 0.0
0.5 0.0 564.4
1.3 3.2 159.5
1.3 3.2 159.5
1.5 1.5 50.4
1.5 1.5 52.0
0.1 0.1 280.4
0.5 0.5 167.7
0.0 0.0 103.2
2.0 2.0 120.0
2.2 2.2 0.0
0.0 0.0 0.0
3.3 3.3 11.7
3.7 3.7 0.4
4.0 4.0 0.4
3.0 3.0 292.5