Pri sestavljanju posamezne prehrane morate vsekakor upoštevati vse sestavine in izdelke, ki se uživajo kot hrana. Ljudje pogosto zmotno mislijo, da je treba šteti samo glavne sestavine, kot so meso, ribe, kaša ali druge priloge. To ni povsem res, saj je treba v dnevni vnos kalorij vključiti celo 5-10 gramov olja, dodanega ajdi. Tako na pomoč priskoči tabela vsebnosti kalorij v oljih, maščobah in margarini.
| Ime izdelka | Vsebnost kalorij, kcal | Beljakovine, g v 100 g | Maščobe, g na 100 g | Ogljikovi hidrati, g v 100 g |
| Jagnječja maščoba se je stopila | 897 | 0.0 | 99.7 | 0.0 |
| Stopljena goveja maščoba | 897 | 0.0 | 99.7 | 0.0 |
| Olje iz polenovke | 898 | 0.0 | 99.8 | 0.0 |
| Slaščice za čokoladne izdelke | 897 | 0.0 | 99.7 | 0.0 |
| Konditorska maščoba, trdna | 898 | 0.0 | 99.8 | 0.0 |
| Kost stopljena maščoba | 897 | 0.0 | 99.7 | 0.0 |
| Kulinarična maščoba | 897 | 0.0 | 99.7 | 0.0 |
| Piščančja maščoba | 897 | 0.0 | 99.7 | 0.0 |
| Ribje olje | 902 | 0.0 | 100.0 | 0.0 |
| Stopljena svinjska maščoba | 896 | 0.0 | 99.6 | 0.0 |
| Nizkokalorična margarina | 545 | 0.5 | 60.0 | 0.7 |
| Margarina "Slavyansky" | 743 | 0.3 | 82.0 | 0.1 |
| Kremna margarina | 745 | 0.5 | 82.0 | 0.0 |
| Namizna mlečna margarina | 743 | 0.3 | 82.0 | 1.0 |
| Namizna margarina "Creamer" 40% | 360 | 0.0 | 40.0 | 0.0 |
| Margarina "Extra" | 744 | 0.5 | 82.0 | 1.0 |
| Marelično olje | 899 | 0.0 | 99.9 | 0.0 |
| Avokadovo olje | 884 | 0.0 | 100.0 | 0.0 |
| Amarantovo olje | 736 | 0.0 | 81.8 | 0.0 |
| Arašidovo maslo | 899 | 0.0 | 99.9 | 0.0 |
| Arašidovo maslo PB2 suho brez maščob | 375 | 37.5 | 8.3 | 37.5 |
| Olje grozdnih pečk | 899 | 0.0 | 99.9 | 0.0 |
| Gorčično olje | 898 | 0.0 | 99.8 | 0.0 |
| Orehovo olje | 898 | 0.0 | 99.8 | 0.0 |
| Olje iz pšeničnih kalčkov | 884 | 0.0 | 100.0 | 0.0 |
| Ylang Ylang olje | 890 | 0.0 | 99.0 | 0.0 |
| Kakavovo maslo | 899 | 0.0 | 99.9 | 0.0 |
| Repično olje | 898 | 0.0 | 99.0 | 0.0 |
| Pinjolovo olje | 898 | 0.0 | 99.0 | 0.0 |
| Kokosovo olje | 899 | 0.0 | 99.9 | 0.0 |
| Konopljino olje | 899 | 0.0 | 99.9 | 0.0 |
| Koruzno olje | 899 | 0.0 | 99.9 | 0.0 |
| sezamovo olje | 899 | 0.0 | 99.9 | 0.0 |
| Limonino olje | 900 | 0.0 | 100.0 | 0.0 |
| Laneno olje | 898 | 0.0 | 99.8 | 0.0 |
| Olje makadamije | 708 | 9.2 | 74.6 | 10.0 |
| Makovo olje | 898 | 0.0 | 99.8 | 0.0 |
| Mandljevo olje | 816 | 0.0 | 90.7 | 0.0 |
| Muškatno olje | 899 | 0.0 | 100.0 | 0.1 |
| Olje rakitovca | 896 | 0.0 | 99.5 | 0.0 |
| Ovseno olje | 890 | 0.0 | 99.0 | 0.0 |
| Olivno olje | 898 | 0.0 | 99.8 | 0.0 |
| Oljčno olje "Monini Classico" Extra Vergine | 900 | 0.0 | 100.0 | 0.0 |
| Orehovo olje | 899 | 0.0 | 100.0 | 0.0 |
| palmovo olje | 899 | 0.0 | 99.9 | 0.0 |
| Sončnično olje | 900 | 0.0 | 99.9 | 0.0 |
| Repično-sojino olje | 899 | 0.0 | 99.9 | 0.0 |
| Repično olje | 899 | 0.0 | 99.9 | 0.0 |
| Nerafinirano rastlinsko olje | 899 | 0.0 | 99.0 | 0.0 |
| Rafinirano rastlinsko olje | 899 | 0.0 | 99.0 | 0.0 |
| Olje iz mleka | 889 | 0.0 | 98.0 | 0.0 |
| Repinčevo olje | 930 | 0.0 | 100.0 | 0.0 |
| Riževo olje "Kohinoor Rice Bran Oil" | 824 | 0.0 | 91.5 | 0.0 |
| Olje žafranike | 880 | 0.0 | 100.0 | 0.0 |
| Maslo | 748 | 0.5 | 82.5 | 0.8 |
| Maslo 60% | 552 | 1.3 | 60.0 | 1.7 |
| Maslo 67% | 610 | 1.0 | 67.0 | 1.6 |
| Maslo Valio 82% | 740 | 0.7 | 82.0 | 0.7 |
| Maslo “Krestyanskoe”, nesoljeno 72,5% | 662 | 1.0 | 72.5 | 1.4 |
| Maslo "Krestyanskoe", nasoljeno 72,5% | 662 | 1.0 | 72.5 | 1.4 |
| Sojino olje | 899 | 0.0 | 99.9 | 0.0 |
| Ghee maslo | 892 | 0.2 | 99.0 | 0.0 |
| Bučno olje | 896 | 0.0 | 99.5 | 0.0 |
| Bombažno olje | 899 | 0.0 | 99.0 | 0.0 |
| Karitejevo maslo (karitejevo maslo) | 884 | 0.0 | 98.0 | 0.0 |
| Olje hmeljevih storžkov | 897 | 0.0 | 99.0 | 0.0 |
| Čokoladno maslo | 642 | 1.5 | 62.0 | 18.6 |
| Rastlinsko-maščobni namaz "Nežen" | 360 | 0.0 | 40.0 | 0.0 |
| Tahina | 695 | 24.0 | 62.0 | 10.0 |
Celotno tabelo lahko prenesete tako, da je vedno na dosegu roke in pomaga pravilno izračunati kurilno vrednost, tukaj.
