Akunakwenzeka ngaso sonke isikhathi ukudla okulungile, ikakhulukazi uma kunokuningi "kwesilingo" nxazonke ngendlela yezinhlobonhlobo zazo zonke izinhlobo zokudla okulula. Zikude nokudla okunempilo kakhulu ukukufaka ekudleni kwakho. Ngenxa yokuqukethwe okuphezulu koshukela namafutha, ukudla okulula kungaba nomthelela omubi emzimbeni womuntu. Yingakho izazi eziningi zokudla okunomsoco zeluleka ukuzishiya ngokuphelele. Kodwa-ke, uma kukhona okwenzekile osekuvele ukuthi ubufuna ukudla okulula, ungayeki isifiso sakho. Noma kunjalo, ungakhohlwa ukubala ama-calories. Ithebula lokuqukethwe kokudla okulula lizokusiza kulokhu, lapho okuqukethwe namaprotheni, amafutha nama-carbohydrate nakho kufakiwe.
| Igama lomkhiqizo | Okuqukethwe kwekhalori, kcal | Amaprotheni, g ngo-100 g | Amafutha, g ngo-100 g | Ama-carbohydrate, g ngo-100 g |
| "Barents" I-anchovy enosawoti neyomisiwe | 259 | 49,0 | 7,0 | 0,0 |
| "Barents" Kukhala iskwidi | 242 | 53,0 | 2,0 | 3,0 |
| "Barents" Kushunqa Ingulube | 242 | 53,0 | 2,0 | 3,0 |
| "Barents" I-squid enosawoti neyomisiwe | 286 | 62,0 | 2,0 | 5,0 |
| "Barents" Shrimp enezinongo | 192 | 36,0 | 4,0 | 3,0 |
| "Barents" izingcezu ze-Okinel fillet | 280 | 50,7 | 8,6 | 0,0 |
| "Barents" Okinel ngopelepele | 280 | 50,7 | 8,6 | 0,0 |
| "Barents" Uhlanga lwenhlanzi lwangempela | 231 | 46,0 | 3,0 | 5,0 |
| "Barents" Kushunqiswe izinhlayiya zenhlanzi | 231 | 46,0 | 3,0 | 5,0 |
| "Barents" USomul usawoti futhi womile | 274 | 65,8 | 1,2 | 0,0 |
| "Barents" uStavridka ubheme igolide | 264 | 48,0 | 8,0 | 0,0 |
| "Barents" iStavridka isiliva enosawoti futhi yomile | 264 | 48,0 | 8,0 | 0,0 |
| "Barents" I-tuna enosawoti neyomisiwe | 234 | 57,8 | 0,3 | 0,0 |
| "Barents" Amantshontsho enhlanzi nopelepele | 280 | 50,7 | 8,6 | 0,0 |
| "Isiliva" I-anchovy enosawoti neyomisiwe | 258 | 57,4 | 3,1 | 0,1 |
| "Isiliva" Inhlanzi ephuzi | 336 | 40,0 | 16,9 | 1,0 |
| "Isiliva" Okumthende okuphuzi | 262 | 52,4 | 5,8 | 3,3 |
| "Isiliva" Isikidi Esibhemayo | 263 | 58,0 | 1,0 | 3,0 |
| "Isiliva" Isikwele Esomile | 263 | 58,0 | 1,0 | 3,0 |
| "Isiliva" I-Flounder | 275 | 57,9 | 2,0 | 3,0 |
| "Isiliva" i-squid ikhala | 241 | 45,0 | 1,0 | 13,0 |
| "Isiliva" amasongo e-squid abhemayo | 241 | 45,0 | 1,0 | 13,0 |
| "Isiliva" Imfanzi eyosiwe | 150 | 42,0 | 0,5 | 2,0 |
| "Isiliva" Ulimi lwasolwandle | 336 | 40,0 | 16,9 | 3,0 |
| "Isiliva" i-octopus eyomile | 95 | 31,0 | 0,5 | 2,0 |
| "Isiliva" uStavridka | 262 | 52,4 | 5,8 | 3,3 |
| "Isiliva" i-tuna yesiliva | 200 | 46,3 | 8,8 | 0,0 |
| "Isiliva" u-Eel | 275 | 57,9 | 2,0 | 3,0 |
| "Isiliva" Izinhlanzi ze-Amber | 336 | 40,0 | 16,9 | 1,0 |
| I- "Syrtseedy" yabhema ushizi wakudala | 413 | 46,4 | 24,0 | 0,0 |
| I- "Syrtseedy" ibhema ushizi ngotamatisi | 413 | 46,4 | 24,0 | 0,0 |
| I- "Syrtseedy" ibhema ushizi ngegalikhi kanye ne-dill flavour | 413 | 46,4 | 24,0 | 0,0 |
| "Isiteringi" I-anchovy enosawoti neyomisiwe | 147 | 22,0 | 2,7 | 3,1 |
| "Isiteringi" Imigqa Ephuzi | 228 | 46,0 | 4,0 | 2,0 |
| "Isiteringi" iSfishfish yegolide | 191 | 36,0 | 2,5 | 6,2 |
| "Isiteringi" Inhlanzi yegolide enosawoti | 191 | 37,9 | 3,0 | 3,0 |
| "Isiteringi" Ingwane enosawoti neyomisiwe | 177 | 40,0 | 0,5 | 3,0 |
| "Isiteringi" inxusa lomlilo laseKamchatka | 200 | 46,3 | 1,0 | 8,8 |
| "Isiteringi" Inxusa laseKamchatka elinosawoti nelomisiwe | 200 | 46,3 | 1,0 | 8,8 |
| "Isiteringi" kukhala amaswidi abhemayo | 197 | 45,0 | 0,5 | 3,2 |
| "Isiteringi" Amasongo e-squid enosawoti | 197 | 45,0 | 0,5 | 3,2 |
| "Isiteringi" Kunuka usawoti | 145 | 28,0 | 3,0 | 1,5 |
| "Isiteringi" Izimfanzi ezinosawoti nezomisiwe zomlilo | 181 | 42,0 | 0,5 | 2,0 |
| "Isiteringi" Imfanzi ehlutshiwe | 181 | 42,0 | 0,5 | 2,0 |
| "Isiteringi" Ingungu yomlilo | 249 | 50,9 | 2,3 | 6,2 |
| "Isiteringi" I-perch enosawoti neyomisiwe | 249 | 50,9 | 2,3 | 6,2 |
| "Isiteringi" I-octopus enosawoti neyomisiwe | 137 | 31,0 | 0,5 | 2,0 |
| "Isiteringi" Intuthu yelanga ebhemayo | 180 | 37,9 | 1,2 | 3,0 |
| "Isiteringi" isiliva likaStavridka | 131 | 30,7 | 5,0 | 5,0 |
| "Isiteringi" I-eel enosawoti neyomisiwe | 187 | 38,0 | 2,5 | 3,2 |
| "Isiteringi" Umkhomo omuncu omisiwe waseShanghai | 261 | 54,2 | 5,5 | 3,0 |
| "Isiteringi" Izinhlanzi ze-Amber | 98 | 20,0 | 1,8 | 0,5 |
| "Isiteringi" Izinhlanzi zomlilo ze-Amber | 98 | 20,0 | 1,8 | 0,5 |
| IM & M MARS, KUDOS - amabha okusanhlamvu aphelele nge-M & M's, ushokoledi wobisi | 415 | 3,78 | 11,95 | 70,61 |
| I-M & M MARS, KUDOS - imigoqo yebhotela yamantongomane ephelele | 463 | 5,88 | 20,78 | 62,09 |
| Amabhanana obhanana | 519 | 2,3 | 33,6 | 50,7 |
| Ibha enamabele nobisi | 413 | 6,47 | 10,98 | 71,65 |
| I-Popcorn | 354 | 9,4 | 3,3 | 76,5 |
| Ukolweni okhukhumele | 366 | 16,26 | 2,15 | 66,99 |
| Irayisi ekhukhumele | 349 | 6,2 | 0,3 | 85,7 |
| Amabhisikidi | 393 | 9,7 | 10,2 | 65,6 |
| Amabhisikidi enziwe ngofulawa we-premium | 393,5 | 9,7 | 10,2 | 70,1 |
| Amabhisikidi enziwe ngofulawa webanga lokuqala | 345 | 11 | 1,4 | 69,5 |
| Izinti zenkomo, ziyabhema | 550 | 21,5 | 49,6 | 5,4 |
| Ushingamu | 247 | 0 | 0,3 | 66,08 |
| I-chewing gum (engenashukela) | 268 | 0 | 0,4 | 94,8 |
| I-chewing gum (enoshukela) | 247 | 0 | 0,3 | 66,08 |
| Izinti zamazambane | 522 | 6,7 | 34,4 | 49,9 |
| Amazambane amazambane | 547 | 6,56 | 37,47 | 49,74 |
| I-BBQ enamazambane amazambane | 491 | 7,7 | 32,4 | 52,8 |
| Amazambane amazambane, amazambane omile, angenamafutha, ane-ext. olester (okwenziwe ngamafutha esikhundleni) | 253 | 5,06 | 0,93 | 48,7 |
| Amazambane amazambane, amazambane owomile, ukunambitheka koshizi | 551 | 7 | 37 | 47,2 |
| Amazambane amazambane, angenamafutha, ane-ext. olester (okwenziwe ngamafutha esikhundleni) | 274 | 7,74 | 0,7 | 58,2 |
| Amazambane amazambane, angenamafutha, nosawoti | 379 | 9,64 | 0,6 | 76,26 |
| Amazambane amazambane, avamile, uwoyela kabhontshisi we-hydrogenated, ongenawo usawoti | 536 | 7 | 34,6 | 48,1 |
| Amazambane amazambane, avamile, uwoyela kabhontshisi we-hydrogenated, usawoti | 536 | 7 | 34,6 | 48,1 |
| Amazambane amazambane, avamile, angenawo usawoti | 536 | 7 | 34,6 | 48,1 |
| Amazambane amazambane, ajwayelekile, anosawoti | 532 | 6,39 | 33,98 | 50,73 |
| Amazambane amazambane, amafutha ancishisiwe, 20.8% | 471 | 7,1 | 20,8 | 61 |
| Ama-Potato Chips, Amafutha Anosawoti, ancishisiwe, 20.8% | 487 | 7,1 | 20,8 | 61,7 |
| Amazambane amazambane, ukhilimu omuncu kanye no-anyanisi ukunambitheka | 531 | 8,1 | 33,9 | 46,3 |
| Amazambane amazambane, ukunambitheka koshizi | 496 | 8,5 | 27,2 | 52,5 |
| Ama-Crackers | 502 | 7,4 | 25,3 | 61 |
| Ama-crackers we-Premium | 417,6 | 9,2 | 14,1 | 67,7 |
| Ama-Cracker Wokolweni Ophelele | 443 | 8,8 | 17,2 | 68,6 |
| Abaqaphi begatsha | 416 | 9,2 | 14,1 | 63,2 |
| Ama-Pretzels | 380 | 10,34 | 2,63 | 79,76 |
| Ama-Pretzels, athambile, hhayi usawoti | 345 | 8,2 | 3,1 | 69,34 |
| Ummbila unamathela | 518 | 6,03 | 28,41 | 57,71 |
| Ummbila unamathela "Kuzya" | 496,6 | 4,3 | 24,2 | 65,4 |
| Izinduku zommbila omnandi | 467 | 4,7 | 13 | 82,9 |
| Amapayipi ommbila, angaphekiwe | 224 | 8,36 | 0,92 | 6,64 |
| Amakhekhe | 347 | 15,1 | 1,3 | 73,3 |
| Amachips ommbila | 539 | 6,17 | 33,36 | 53,27 |
| Amachips ommbila, angenasawoti | 557 | 6,6 | 33,4 | 53 |
| Ama-chip wommbila, ukunambitheka kwe-BBQ | 523 | 7 | 32,7 | 51 |
| Ama-Chips Wommbila, i-BBQ enamakha, ufulawa oqinisiwe | 523 | 7 | 32,7 | 56,2 |
| Amabhola ommbila | 354 | 6 | 12,1 | 68,8 |
| Ama-pretzels athambile | 338 | 8,2 | 3,1 | 69,39 |
| Ama-Sips Aphansi Amafutha | 379 | 9,64 | 0,6 | 83,76 |
| I-Popcorn | 407 | 7,3 | 13,5 | 62,7 |
| Popcorn ngaphandle kukawoyela | 387 | 12,94 | 4,54 | 77,78 |
| Popcorn omhlophe nebhotela | 500 | 9 | 28,1 | 57,2 |
| I-Popcorn caramel | 401 | 5,3 | 8,7 | 76,1 |
| Ama-popcorn ane-caramel, awekho amantongomane | 431 | 3,8 | 12,8 | 73,9 |
| Ama-popcorn ane-caramel, amafutha aphansi, u-1.4% wamafutha | 381 | 2 | 1,4 | 87,56 |
| I-Popcorn ene-caramel, enamantongomane | 400 | 6,4 | 7,8 | 76,9 |
| Popcorn nebhotela | 541 | 7,46 | 33 | 57,54 |
| Ama-popcorn anosawoti | 407 | 7,3 | 13,5 | 62,7 |
| Ama-popcorn eshizi | 506 | 5,8 | 30,8 | 50,1 |
| Imicrowave Popcorn Low Fat 9.5% Amafutha | 424 | 12,6 | 9,5 | 57,8 |
| Popcorn, fat low, 9.5% fat, sodium low, microwave | 429 | 12,6 | 9,5 | 59,19 |
| Ama-popcorn omoya ashisayo | 387 | 12,94 | 4,54 | 63,28 |
| Ama-popcorn omoya ashisayo, amhlophe | 382 | 12 | 4,2 | 62,8 |
| Ama-popcorn ama-Microwaved enziwe ngebhotela | 583 | 7,29 | 43,55 | 36,96 |
| I-popcorn enamabhotela, engenawo usawoti | 500 | 9 | 28,1 | 48,1 |
| I-Popcorn eyenziwe ngebhotela nosawoti | 500 | 9 | 28,1 | 47,2 |
| I-microwave popcorn enamafutha esundu | 535 | 8,38 | 30,22 | 47,26 |
| Ama-Chips Wommbila Ongajwayelekile | 518 | 6,03 | 28,41 | 63,01 |
| Abaqhwayi bakakolweni | 473 | 8,6 | 20,6 | 64,9 |
| Ukolweni | 337 | 12,3 | 1,4 | 73,5 |
| Ibha Yokolweni Welayisi | 409 | 9,09 | 9,09 | 70,93 |
| Amachips eSoy | 385 | 26,5 | 7,35 | 49,65 |
| Amachipsi weSoy, anosawoti | 385 | 26,5 | 7,35 | 49,65 |
| Utshani obunosawoti | 347 | 9,4 | 4,5 | 67 |
| Izitishi ezimnandi | 372 | 9,1 | 6,1 | 69,3 |
| ICroutons "Khrusteam" ushizi we-baguette osetshenzisiwe | 445 | 10,5 | 15,7 | 66,0 |
| UCroutons "Khrusteam" wabhema isoseji | 423 | 9,1 | 14,4 | 64,0 |
| Amakhowe aseCroutons "Khrusteam" | 428 | 9,0 | 14,3 | 66,0 |
| I-salami kaCroutons "Khrusteam" | 425 | 8,5 | 12,0 | 69,0 |
| Croutons "Khrusteam" ukhilimu omuncu | 426 | 9,5 | 15,0 | 63,0 |
| Croutons "Khrusteam" ushizi | 427 | 9,1 | 14,5 | 65,0 |
| Croutons "Khrusteam" inyama yenkomo eyosiwe | 420 | 8,8 | 14,0 | 65,0 |
| Utamatisi kaCroutons "Khrusteam" | 426 | 9,0 | 14,3 | 65,0 |
| Abaqhekezi bakashizi | 503 | 10,1 | 25,3 | 58,2 |
| Ama-pretzels anzima | 380 | 10,34 | 2,63 | 79,76 |
| Ama-pretzels anosawoti onzima | 380 | 10,34 | 2,63 | 79,76 |
| Izithelo chips | 350 | 3,2 | 0 | 78,1 |
| Khipha | 543 | 3,4 | 38,8 | 48,1 |
| Ama-chip "Lays" Max "ukhilimu omuncu no-anyanisi | 510 | 6,0 | 30,0 | 53,0 |
| Ama-chip "Lays" Max "ukhilimu omuncu noshizi | 510 | 6,5 | 30,0 | 53,0 |
| Ama-chips "Estrella" ukhilimu omuncu omuncu no-anyanisi | 514 | 5,2 | 30,9 | 53,9 |
| Ama-Chips "Estrella" idill enephunga elimnandi | 517 | 5,2 | 31,2 | 53,7 |
| Chips "Estrella" ushizi wethenda | 519 | 4,9 | 31,5 | 53,8 |
| Ama-Chips "Estrella" ukhilimu omuncu noshizi wethenda | 518 | 4,9 | 31,4 | 53,7 |
| Chips "Lays" ubhekeni | 510 | 6,5 | 30,0 | 53,0 |
| Ama-Chips "Lays" amakhowe we-porcini anokhilimu omuncu | 515 | 6,0 | 32,0 | 51,0 |
| Ama-Chips "Abeka" anyanisi oluhlaza | 510 | 6,5 | 30,0 | 53,0 |
| Inkalankala yama-Chips "Lays" | 510 | 6,5 | 30,0 | 53,0 |
| Ama-Chips "Abeka" i-caviar ebomvu | 510 | 7,0 | 30,0 | 53,0 |
| Ama-chip "Lays" ukhukhamba olunosawoti omncane nge-dill | 520 | 6,5 | 31,0 | 53,0 |
| Ama-chips "Abeka" ukhilimu omuncu nemifino | 510 | 6,0 | 30,0 | 53,0 |
| Chips "Lays" ushizi | 510 | 6,5 | 30,0 | 53,0 |
| Ama-Chips "Lays" shashlik | 515 | 6,0 | 32,0 | 51,0 |
| Ama-Chips "Pringles" BBQ | 550 | 4,9 | 35,0 | 48,0 |
| Ama-Chips "Pringles" abhema ubhekeni | 551 | 5,1 | 34,0 | 49,0 |
| Ama-Chips "Pringles" woqobo | 540 | 4,1 | 36,0 | 49,0 |
| Ama-Chips "ama-Pringles" ama-paprika | 529 | 3,2 | 34,0 | 49,0 |
| Ama-Chips "Pringles" ukhilimu omuncu no-anyanisi | 527 | 3,9 | 34,0 | 50,0 |
| Chips "Pringles" ushizi kanye anyanisi | 550 | 4,1 | 34,0 | 50,0 |
| Chips "Pringles" ushizi ushizi | 534 | 5,0 | 35,0 | 48,0 |
| Ama-chips amazambane amnandi | 532 | 2,94 | 32,35 | 48,02 |
| Amazambane amazambane | 520 | 5,5 | 30 | 53 |
| Amazambane amazambane | 520 | 5,5 | 30,0 | 53,0 |
| Ibha yetshokholethi "AMANDLA IBHA" | 363 | 14,15 | 3,11 | 63,93 |
Ungalanda itafula ukuze ukwazi njalo ukubala ama-calories asetshenziswe lapha.
