Receitas e valor calorico

As receitas libanesa e bem saudáveis; contem  calorias baixas ,ricas em vitaminas, sais minerais e fibras.
Aqui você acha# valores calóricos de cada ingrediente citado nas receitas de blog:

Ingrediente                                 KCal por (100grama)
Abobra italiana                           40
Alfaçe                                            17
Alho                                              140(dente de 5 grama=7 calorias)
Arroz branco cozido                   115
Arroz integral cozido                  107
Azeite de oliva                             880
Azeitona                                       220
Batata cozida                               85
Batata frita                                   275
Beringela                                      20
Carne vermelha magra              140
Carne de frango                          107
Cenoura                                        50
Cebola                                           46
Cuentro                                         55
Clara de ovo                                 44
Couve flor                                     32
Farinha de trigo                           375
Folha de Uva                                20
Grao de bico                                 115
Iogurte                                           52
Lentilha cozida                             93
Limao suco                                    37
Maisena                                         345
Milho verde                                   100
Molho de tomate                         50
Oleo de Girassol                           882
Oleo de Milho                               880
Oleo de Soja                                  880
Pepino                                            10
Pimentao verde                            20
Rabanete                                       14
Repolho                                         17
Salmao fresco                               210
Sardinha fresca                             115
Salsa                                                53
Tomate                                           25
Trigo fino                                       360