Noho i runga i te kai, te ngana ki te ngaro i te rua kilo te tokorua, me tatau e koe nga kaimoana katoa i pau. Inaha hoki, he meka rongonui tenei - me nui ake te nui o nga kao i a koe e kai ana. Na, tae noa ki te kohinga o te huamata o te huamata me tatau ka whakaarohia i roto i te utu o ia ra. Ma te Teepu Maamaa Iti e awhina koe ki te kimi i nga kai tika mo nga kai tino reka, hauora me te maama. Ana, i roto ranei i nga keehi nui, ka mohio koe ki nga mea e taea e koe te kai me te kore e kino to ahua.
| Ingoa | Te kohinga pūngoi, kcal |
| Kākariki | |
| Basil | 27 |
| Huamata Kakariki | 11 |
| Nga huruhuru riki kakariki | 19 |
| Pāhiri | 49 |
| Rhubarb | 21 |
| Pakipaku | 21 |
| Pi | 40 |
| Kōkihi | 22 |
| Toronga | 22 |
| Huawhenua | |
| Eggplant | 24 |
| Kāpeti Ma | 27 |
| Broccoli | 34 |
| Ka pihi ake a Brussels | 43 |
| Harore | 25 |
| Zucchini | 24 |
| Kāreti | 34 |
| Kopere auau | 41 |
| Kūkamo | 12 |
| Kāpeti Hainamana | 16 |
| Rarihi, rarihi | 21 |
| Tapa | 32 |
| Pihi matomato hou | 73 |
| Pītara | 43 |
| Pepa pere | 26 |
| Tomato | 23 |
| Paukena | 25 |
| Kareparāoa | 30 |
| Nga hua me nga hua | |
| Paarua | 44 |
| Paramu Cherry | 27 |
| He pineapa | 52 |
| Karaka | 43 |
| Pakihi | 27 |
| Karepe | 72 |
| Kahurangi | 39 |
| Garnet | 72 |
| Karepe | 35 |
| Peara | 57 |
| Merengi | 35 |
| Parakipere | 34 |
| Kiwi | 47 |
| Strawberry | 41 |
| Parani | 26 |
| Nga Whero Whero | 43 |
| Kuihi | 44 |
| Rēmana | 34 |
| Rāhipere | 46 |
| Mango | 60 |
| Mandarin | 53 |
| Nectarine | 44 |
| Pihikete | 39 |
| Paramu | 46 |
| Hinengaro | 67 |
| Keriana | 63 |
| Fuamelie pango | 44 |
| Aporo | 47 |
| Pata totika | |
| Buckwheat | 100 |
| Porridge Kornana | 90 |
| Rimurapa Durum | 112 |
| Semolina | 80 |
| Oatmeal i runga i te wai | 88 |
| Parei Peara | 109 |
| Witi | 91 |
| Raihi | 116 |
| Riwai | |
| Pihi | 140 |
| Pini | 130 |
| Rētana | 100 |
| Te ika me te kaimoana | |
| Pakaru | 83 |
| Heke | 95 |
| Utara | 77 |
| Pollock | 72 |
| Rimurimu | 49 |
| Perch | 100 |
| Crayfish | 97 |
| Zander | 84 |
| Kotēkē | 70 |
| Toronga | 97 |
| Hake | 90 |
| Pike | 84 |
| Hua miraka | |
| Yogurt me te kore e whakakii | 60-70 |
| Kefir 0-1% | 30-38 |
| Kefir 2-2.5% | 50-55 |
| Kefir i runga ake i te 3.2% | 64 |
| Miraka 0-1.5% | 30-45 |
| Miraka 2.5% | 50 |
| Miraka 3.2% | 60 |
| Miraka koromeke | 58 |
| Ryazhenka 2.5% | 54 |
| Ryazhenka 3.2% | 57 |
| Kirīmi kawa 10% | 119 |
| Taka 0-5% | 71-121 |
| Mīti, hua manu, rau | |
| Ngawha | 110-130 |
| Turkey | 84 |
| horsemeat | 133 |
| Rapiti | 156 |
| Awhi heihei | 113 |
| Tākihi | 80-100 |
| He ngakau | 96-118 |
| Veal | 131 |
| He hua manu kohua pakeke | 79 |
| He hua manu koroke | 50-60 |
Ka taea e koe te tango i te teepu kia tata tonu mai ki konei.
