Diabetic patients often have snacks such as nuts, biscuits, potatoes, dairy products, fruits, small snacks, and vegetables. The energy content of these snacks should be included in the total daily energy intake. How can we estimate the energy content of these snacks? Here are 15 common snacks listed below, showing the energy, protein, fat, and carbohydrates per 100 grams. This way, you can have a clear idea of the quantity and energy of the snacks.
Nuts Group
Pumpkin Seeds (Roasted)
The edible portion of pumpkin seeds is 68%. The example provided is for 100 grams of pumpkin seeds with shells. This portion contains 390 kcal of energy, 24.5 grams of protein, 31.3 grams of fat, 5.4 grams of carbohydrates, and 2.8 grams of dietary fiber.
Sunflower Seeds
The edible portion of roasted sunflower seeds is 56%. The example provided is for 100 grams of sunflower seeds with shells, which is about 3 small handfuls. This portion contains 321 kcal of energy, 11.8 grams of protein, 27.5 grams of fat, 9.0 grams of carbohydrates, and 2.5 grams of dietary fiber.
Almonds
The edible portion of almonds is 100%. The example provided is for 100 grams of a certain brand of almonds. According to the nutritional composition table of these almonds, this portion contains 538 kcal of energy, 23.5 grams of protein, 37.8 grams of fat, 25.9 grams of carbohydrates, and 81 milligrams of sodium.
There are many other types of nuts snacks, and the above three are just examples to give diabetics an intuitive concept of the quantity of 100 grams of nuts. When purchasing nuts snacks at the supermarket, pay attention to reading food labels and consciously control the amount consumed.
Biscuits Group
Soda Biscuits
The example provided is for 100 grams of a certain brand of soda biscuits, which is about 16 pieces. According to the nutritional composition table of these soda biscuits, this portion contains 571 kcal of energy, 8.5 grams of protein, 36.1 grams of fat, 53 grams of carbohydrates, and 480 milligrams of sodium.
Multigrain Biscuits
The example provided is for 100 grams of a certain brand of multigrain biscuits, which is about 8 pieces. According to the nutritional composition table of these multigrain biscuits, this portion contains 468 kcal of energy, 7.6 grams of protein, 21.9 grams of fat, 60 grams of carbohydrates. On average, each piece contains more than 50 kcal of energy.
Milk Pancakes
The example provided is for 100 grams of a certain brand of milk pancakes, which is about 9 packs. According to the nutritional composition table of these milk pancakes, this portion contains 439 kcal of energy, 15 grams of protein, 11 grams of fat, and 70 grams of carbohydrates. Each pack contains nearly 50 kcal of energy.
Biscuits are common snacks for diabetics, and the energy content of each type of biscuit varies. It is best for diabetics to have a clear understanding of the energy content of each biscuit, which is beneficial for controlling their total energy intake. From the data above, it can be seen that the energy content of soda biscuits is not low for the same weight.
Fruits and Vegetables Group
Cantaloupe
100 grams of cantaloupe contains 34 kcal of energy, 0.5 grams of protein, 0.1 grams of fat, 7.9 grams of carbohydrates, and 0.2 grams of dietary fiber.
Grapes
The edible portion of grapes is 86%. The example provided is for 100 grams of grapes, which is about 7 grapes. This portion contains 37.4 kcal of energy, 0.4 grams of protein, 0.2 grams of fat, 8.9 grams of carbohydrates, and 0.3 grams of dietary fiber.
Cherry Tomatoes
The example provided is for 100 grams of cherry tomatoes, which is about 10 cherry tomatoes. This portion contains 22 kcal of energy, 1 gram of protein, 0.2 grams of fat, 5.8 grams of carbohydrates, and 1.8 grams of dietary fiber.
Mini Cucumbers
100 grams of mini cucumbers is approximately one piece. This portion contains 12 kcal of energy, 1 gram of protein, 0.2 grams of fat, 2.5 grams of carbohydrates, and 0.9 grams of dietary fiber.
Diabetic patients do not have to completely avoid fruits, as long as their blood sugar is well controlled and the total energy intake is controlled. They can eat any fruit, but should not eat too much and do not need to worry about the sweetness of the fruit. Cherry tomatoes and mini cucumbers are vegetables suitable for diabetic patients with poor blood sugar control.
Small Snacks Group
Hawthorn Cake
The example provided is for 100 grams of a certain brand of hawthorn cake, which is about 8 rolls. This portion contains 356 kcal of energy, 0 grams of protein, 4 grams of fat, and 80 grams of carbohydrates. On average, each roll contains 45 kcal of energy.
Sweet Potato
The edible portion of sweet potatoes is 90%. The example provided is for 100 grams of sweet potatoes. This portion contains 88 kcal of energy, 1 gram of protein, 0.2 grams of fat, 22 grams of carbohydrates, and 1.4 grams of dietary fiber.
Corn
The edible portion of fresh corn is 46%. The example provided is for 100 grams of fresh corn. This portion contains 45 kcal of energy, 1.7 grams of protein, 0.5 grams of fat, 9.6 grams of carbohydrates, and 1.2 grams of dietary fiber.
Chocolate
The example provided is for 100 grams of chocolate, which is the weight of 1 bag of 80 grams of Dove dark chocolate. According to the food composition table of this chocolate, this portion contains 618 kcal of energy, 6.3 grams of protein, 44.9 grams of fat, and 47.1 grams of carbohydrates. On average, each square of chocolate contains about 60 kcal of energy.
Cheese
The example provided is for 100 grams of cheese, which is about 6 slices. According to the nutrition label of this cheese, this portion contains 239 kcal of energy, 17.5 grams of protein, 12.5 grams of fat, and 14.2 grams of carbohydrates. On average, each slice contains about 40 kcal of energy.
There are various types of small snacks, and milk, yogurt, soy milk, and dried tofu are all suitable snacks for diabetics. It is recommended that diabetics choose low-energy varieties as much as possible, and it is best to make them at home, which makes it easier to control the energy content of the food.
