Ko si eto ijẹẹmu ti pari laisi eso. Wọn yoo ṣe iranlọwọ lati rọpo suga ti o padanu nigbagbogbo ni ounjẹ rẹ. Sibẹsibẹ, o yẹ ki o ko lo awọn ipanu eso boya. Bi wọn ṣe sọ, ohun gbogbo yẹ ki o wa ni iwọntunwọnsi. Ti o ni idi ti tabili akoonu kalori ti awọn eso yẹ ki o wa ni ọwọ nigbagbogbo ki o le fa ounjẹ to tọ soke, ni awọn iwulo akoonu kalori ati BJU, ni idojukọ pataki si ọ.
| Orukọ eso | Awọn ọlọjẹ, g ni 100 g | Awọn ọlọ, g fun 100 g | Awọn carbohydrates, g ni 100 g | Akoonu kalori, kcal |
| Eso ti o ṣeejẹ ti o ni oje yẹlo | 0.9 | 0.1 | 9.0 | 44 |
| Apricot ti a fi sinu akolo | 0.4 | 0.1 | 15.5 | 67 |
| Piha oyinbo | 2.0 | 20.0 | 6.0 | 212 |
| Quince | 0.6 | 0.5 | 9.8 | 40 |
| Aki | 1.0 | 15.0 | 8.0 | 151 |
| Cherry toṣokunkun | 0.2 | 0.0 | 6.9 | 27 |
| Ope oyinbo kan | 0.4 | 0.2 | 10.6 | 49 |
| Ope oyinbo akolo | 0.1 | 0.1 | 14.0 | 57 |
| ọsan | 0.9 | 0.2 | 8.1 | 36 |
| Oyan ti o gbe | 0.6 | 0.0 | 8.9 | 37 |
| Elegede | 0.6 | 0.1 | 5.8 | 25 |
| Elegede | 0.5 | 0.1 | 9.0 | 37 |
| Acerola | 0.4 | 0.3 | 7.7 | 32 |
| Ogede | 1.5 | 0.2 | 21.8 | 95 |
| ṣẹẹri | 0.8 | 0.5 | 11.3 | 52 |
| Cherry 4 awọn akoko pitted | 0.8 | 0.2 | 10.7 | 50 |
| Hortex Cherry Pitted | 0.9 | 0.4 | 9.9 | 49 |
| Awọn ṣẹẹri aotoju | 0.9 | 0.4 | 11.0 | 46 |
| Awọn ṣẹẹri ti a fi sinu akolo | 0.8 | 0.2 | 10.6 | 45 |
| Granadilla | 0.5 | 0.1 | 8.0 | 46 |
| Garnet | 0.9 | 0.0 | 13.9 | 52 |
| Eso girepufurutu | 0.7 | 0.2 | 6.5 | 29 |
| Eso pia | 0.4 | 0.3 | 10.9 | 42 |
| Pia akolo | 0.2 | 0.0 | 15.6 | 65 |
| Guava | 2.6 | 1.0 | 8.9 | 68 |
| Sitiroberi guava | 0.6 | 0.6 | 17.4 | 69 |
| Guarana | 0.1 | 0.0 | 6.5 | 26 |
| Jackfruit (eso akara) | 1.4 | 0.3 | 22.4 | 94 |
| Ẹrọ | 1.5 | 5.3 | 23.3 | 147 |
| Melon | 0.6 | 0.3 | 7.4 | 33 |
| Oyin melon | 0.6 | 0.3 | 7.4 | 33 |
| Gerdela | 0.9 | 0.2 | 10.0 | 46 |
| Star apple | 0.5 | 0.4 | 15.3 | 67 |
| eeya | 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 |
| Dogwood | 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 |
| Orombo wewe | 0.9 | 0.1 | 3.0 | 16 |
| Lẹmọnu | 0.9 | 0.1 | 3.0 | 16 |
| Lẹmọọn ti a mu | 0.4 | 0.3 | 6.5 | 21 |
| Lẹmọọn Japanese (Yuzu) | 0.5 | 0.1 | 7.0 | 21 |
| Lychee | 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 |
| Eso idan | 0.0 | 0.0 | 7.7 | 30 |
| Maclura (apple ti Adam) | 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 |
| Mandarin | 0.8 | 0.2 | 7.5 | 33 |
| Tangerine ti a fi sinu akolo | 0.6 | 0.3 | 8.9 | 37 |
| Eso ife gidigidi | 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 |
| Japanese medlar | 0.4 | 0.2 | 10.4 | 47 |
| Nectarine | 0.9 | 0.2 | 11.8 | 48 |
| Noina (Sugar Apple) | 0.4 | 0.4 | 9.8 | 47 |
| Noni | 0.1 | 0.3 | 10.0 | 44 |
| Papaya | 0.6 | 0.1 | 9.2 | 48 |
| Bulu Passionflower (irawọ Cavalier) | 2.4 | 0.4 | 13.4 | 68 |
| Pepino | 0.0 | 0.0 | 20.0 | 80 |
| eso pishi | 0.9 | 0.1 | 11.3 | 46 |
| Peaches akolo | 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 (Apple Dudu) | 2.1 | 0.6 | 31.2 | 134 |
| Sweety | 0.7 | 0.2 | 9.0 | 58 |
| Syzygium | 0.6 | 0.3 | 5.6 | 25 |
| Pupa buulu toṣokunkun | 0.8 | 0.3 | 9.6 | 42 |
| Awọn akoko Plum 4 ṣubu | 0.8 | 0.2 | 7.7 | 94 |
| Tamarillo | 0.0 | 0.0 | 12.5 | 50 |
| Tangelo | 1.0 | 1.0 | 13.0 | 70 |
| ọsan oyinbo | 0.8 | 0.3 | 11.5 | 53 |
| Tan | 1.5 | 0.3 | 9.4 | 54 |
| Feijoa | 1.0 | 1.0 | 11.0 | 49 |
| Feronia (Igi Apple) | 0.3 | 0.2 | 12.0 | 50 |
| Isopọ eso ni awọn akoko 4 | 0.9 | 0.0 | 7.7 | 34 |
| Eso | 0.6 | 0.2 | 12.9 | 56 |
| Persimmon | 0.5 | 0.3 | 15.3 | 66 |
| Persimmon wundia | 0.5 | 0.4 | 15.3 | 67 |
| Tsabr | 0.7 | 0.5 | 6.0 | 41 |
| Citron | 0.9 | 0.1 | 3.0 | 34 |
| Ọwọ Citron Buddha | 0.9 | 0.1 | 3.0 | 34 |
| Champedak | 2.1 | 0.6 | 26.1 | 117 |
| Awọn ṣẹẹri | 1.1 | 0.4 | 11.5 | 50 |
| Cherimoya | 1.7 | 0.6 | 15.4 | 74 |
| Chupa-chupa (Matiziya cordial) | 0.5 | 0.3 | 15.2 | 64 |
| Mulberry | 0.7 | 0.0 | 13.6 | 52 |
| Apu | 0.4 | 0.4 | 9.8 | 47 |
| Apple Golden | 0.5 | 0.2 | 10.7 | 53 |
| Mamamama Smith Apple | 0.4 | 0.4 | 9.7 | 48 |
| Ndin dun ati ekan apple | 0.5 | 0.5 | 12.3 | 59 |
| Apple ti o dun | 0.5 | 0.3 | 24.0 | 89 |
| Fuji Apple | 0.4 | 0.2 | 19.1 | 71 |
| Apple akara oyinbo | 0.3 | 0.2 | 10.4 | 46 |
O le ṣe igbasilẹ tabili ki o ma padanu rẹ nibi.
