{
  "source": {
    "title": "Anses, Table Ciqual 2025, fichier FR du 3 novembre 2025",
    "doi": "10.57745/RDMHWY",
    "download": "https://entrepot.recherche.data.gouv.fr/api/access/datafile/666260",
    "accessed": "2026-10-16"
  },
  "method": "Masses comestibles en grammes. Féculents, légumes secs, légumes chauds, œufs, poissons et poulet pesés cuits; crudités et fruits crus; tofu et laitages tels que vendus; avoine sèche. Traces=0, valeurs <x remplacées par x/2; aucune valeur manquante acceptée. Glucides Ciqual hors fibres, ne pas soustraire les fibres. Herbes, eau et épices sans sucre non chiffrées.",
  "foods": {
    "pain": {
      "ciqualCode": 7110,
      "name": "Pain complet ou intégral (à la farine T150)",
      "per100g": {
        "kcal": "234",
        "protein": "8,66",
        "carbs": "41,2",
        "fat": "1,7",
        "fibre": "7,3"
      }
    },
    "avoine": {
      "ciqualCode": 32140,
      "name": "Flocons d'avoine",
      "per100g": {
        "kcal": "369",
        "protein": "10,6",
        "carbs": "57,7",
        "fat": "7,82",
        "fibre": "11,2"
      }
    },
    "fromage": {
      "ciqualCode": 19646,
      "name": "Fromage blanc, nature, 2-3% MG",
      "per100g": {
        "kcal": "75,7",
        "protein": "7,28",
        "carbs": "3,86",
        "fat": "3,23",
        "fibre": "0,019"
      }
    },
    "yaourt": {
      "ciqualCode": 19593,
      "name": "Yaourt ou lait fermenté, nature",
      "per100g": {
        "kcal": "50,1",
        "protein": "3,83",
        "carbs": "4,26",
        "fat": "1,68",
        "fibre": "traces"
      }
    },
    "pomme": {
      "ciqualCode": 13039,
      "name": "Pomme, chair et peau, crue",
      "per100g": {
        "kcal": "54",
        "protein": "0,25",
        "carbs": "11,6",
        "fat": "0,25",
        "fibre": "1,4"
      }
    },
    "kiwi": {
      "ciqualCode": 13021,
      "name": "Kiwi, chair sans peau, avec pépins, cru",
      "per100g": {
        "kcal": "60,9",
        "protein": "0,88",
        "carbs": "11",
        "fat": "0,6",
        "fibre": "2,4"
      }
    },
    "orange": {
      "ciqualCode": 13034,
      "name": "Orange, chair sans peau, sans pépins, crue",
      "per100g": {
        "kcal": "42",
        "protein": "0,75",
        "carbs": "8,03",
        "fat": "< 0,5",
        "fibre": "2,7"
      }
    },
    "framboise": {
      "ciqualCode": 13015,
      "name": "Framboise, crue",
      "per100g": {
        "kcal": "47,9",
        "protein": "1,19",
        "carbs": "5,83",
        "fat": "0,8",
        "fibre": "4,3"
      }
    },
    "amande": {
      "ciqualCode": 15000,
      "name": "Amande, avec peau, sans sel ajouté",
      "per100g": {
        "kcal": "615",
        "protein": "18,8",
        "carbs": "9,51",
        "fat": "51,3",
        "fibre": "12,5"
      }
    },
    "noix": {
      "ciqualCode": 15005,
      "name": "Noix, cerneau, séchée",
      "per100g": {
        "kcal": "709",
        "protein": "13,3",
        "carbs": "6,88",
        "fat": "67,3",
        "fibre": "6,7"
      }
    },
    "lentille": {
      "ciqualCode": 20587,
      "name": "Lentille verte, bouillie/cuite à l'eau",
      "per100g": {
        "kcal": "125",
        "protein": "10,1",
        "carbs": "16,2",
        "fat": "0,58",
        "fibre": "8,45"
      }
    },
    "pois": {
      "ciqualCode": 20507,
      "name": "Pois chiche, bouilli/cuit à l'eau",
      "per100g": {
        "kcal": "148",
        "protein": "8,31",
        "carbs": "17,7",
        "fat": "3",
        "fibre": "8,2"
      }
    },
    "haricot": {
      "ciqualCode": 20503,
      "name": "Haricot rouge, bouilli/cuit à l'eau",
      "per100g": {
        "kcal": "116",
        "protein": "9,63",
        "carbs": "12,3",
        "fat": "0,6",
        "fibre": "11,6"
      }
    },
    "riz": {
      "ciqualCode": 9103,
      "name": "Riz complet, cuit, sans sel ajouté",
      "per100g": {
        "kcal": "187",
        "protein": "3,87",
        "carbs": "37,6",
        "fat": "1,8",
        "fibre": "2,1"
      }
    },
    "quinoa": {
      "ciqualCode": 9341,
      "name": "Quinoa, bouilli/cuit à l'eau, sans sel ajouté",
      "per100g": {
        "kcal": "149",
        "protein": "4,66",
        "carbs": "27,9",
        "fat": "1,1",
        "fibre": "3,8"
      }
    },
    "pates": {
      "ciqualCode": 9871,
      "name": "Pâtes sèches, au blé complet, cuites, sans sel ajouté",
      "per100g": {
        "kcal": "179",
        "protein": "7,35",
        "carbs": "31,3",
        "fat": "1,4",
        "fibre": "5,1"
      }
    },
    "patate": {
      "ciqualCode": 4014,
      "name": "Pomme de terre vapeur, sous vide",
      "per100g": {
        "kcal": "76",
        "protein": "1,84",
        "carbs": "15,8",
        "fat": "0,25",
        "fibre": "2,02"
      }
    },
    "brocoli": {
      "ciqualCode": 20304,
      "name": "Brocoli, cuit à la vapeur",
      "per100g": {
        "kcal": "38",
        "protein": "4,13",
        "carbs": "2,53",
        "fat": "0,7",
        "fibre": "2,2"
      }
    },
    "vert": {
      "ciqualCode": 20030,
      "name": "Haricot vert, cuit",
      "per100g": {
        "kcal": "29,4",
        "protein": "2",
        "carbs": "3",
        "fat": "0,17",
        "fibre": "4"
      }
    },
    "courgette": {
      "ciqualCode": 20021,
      "name": "Courgette, chair et peau, cuite",
      "per100g": {
        "kcal": "15,5",
        "protein": "0,93",
        "carbs": "1,4",
        "fat": "0,36",
        "fibre": "1,5"
      }
    },
    "carotte": {
      "ciqualCode": 20009,
      "name": "Carotte, crue",
      "per100g": {
        "kcal": "30,2",
        "protein": "0,78",
        "carbs": "5,16",
        "fat": "< 0,5",
        "fibre": "2,9"
      }
    },
    "tomate": {
      "ciqualCode": 20385,
      "name": "Tomate sans précision, crue (aliment moyen)",
      "per100g": {
        "kcal": "19,2",
        "protein": "0,6",
        "carbs": "3,69",
        "fat": "< 0,5",
        "fibre": "1,02"
      }
    },
    "concombre": {
      "ciqualCode": 20019,
      "name": "Concombre, chair et peau, cru",
      "per100g": {
        "kcal": "16,8",
        "protein": "0,65",
        "carbs": "2,87",
        "fat": "0,11",
        "fibre": "0,5"
      }
    },
    "epinard": {
      "ciqualCode": 20027,
      "name": "Épinard, cuit",
      "per100g": {
        "kcal": "19,6",
        "protein": "3,2",
        "carbs": "0,25",
        "fat": "0,14",
        "fibre": "2,7"
      }
    },
    "tofu": {
      "ciqualCode": 20904,
      "name": "Tofu nature, préemballé",
      "per100g": {
        "kcal": "147",
        "protein": "13,4",
        "carbs": "2,87",
        "fat": "8,5",
        "fibre": "< 0,5"
      }
    },
    "poulet": {
      "ciqualCode": 36018,
      "name": "Poulet, filet sans peau grillé/poêlé",
      "per100g": {
        "kcal": "141",
        "protein": "30,1",
        "carbs": "0",
        "fat": "2",
        "fibre": "0"
      }
    },
    "saumon": {
      "ciqualCode": 26038,
      "name": "Saumon, cuit à la vapeur",
      "per100g": {
        "kcal": "199",
        "protein": "23",
        "carbs": "0,9",
        "fat": "11,5",
        "fibre": "0"
      }
    },
    "cabillaud": {
      "ciqualCode": 26025,
      "name": "Cabillaud, cuit à la vapeur",
      "per100g": {
        "kcal": "106",
        "protein": "24,5",
        "carbs": "traces",
        "fat": "0,95",
        "fibre": "0"
      }
    },
    "oeuf": {
      "ciqualCode": 22010,
      "name": "Oeuf dur",
      "per100g": {
        "kcal": "134",
        "protein": "13,5",
        "carbs": "0,52",
        "fat": "8,62",
        "fibre": "0"
      }
    },
    "olive": {
      "ciqualCode": 17270,
      "name": "Huile d'olive vierge extra",
      "per100g": {
        "kcal": "899",
        "protein": "0,25",
        "carbs": "traces",
        "fat": "99,9",
        "fibre": "0"
      }
    },
    "colza": {
      "ciqualCode": 17130,
      "name": "Huile de colza",
      "per100g": {
        "kcal": "900",
        "protein": "0",
        "carbs": "0",
        "fat": "100",
        "fibre": "0"
      }
    }
  },
  "days": [
    {
      "day": 1,
      "meals": [
        {
          "name": "Tartines, fromage blanc, pomme et noix",
          "portions": {
            "pain": 70,
            "fromage": 200,
            "pomme": 150,
            "noix": 20
          },
          "nutrients": {
            "kcal": 538,
            "protein": 23.657,
            "carbs": 55.336,
            "fat": 21.485,
            "fibre": 8.588000000000001
          }
        },
        {
          "name": "Poulet, lentilles et brocoli",
          "portions": {
            "poulet": 100,
            "lentille": 100,
            "brocoli": 200,
            "olive": 20,
            "pain": 30
          },
          "nutrients": {
            "kcal": 592,
            "protein": 51.108,
            "carbs": 33.62,
            "fat": 24.470000000000002,
            "fibre": 15.04
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        },
        {
          "name": "Tofu, quinoa, courgettes et yaourt",
          "portions": {
            "tofu": 180,
            "quinoa": 130,
            "courgette": 250,
            "colza": 20,
            "yaourt": 125
          },
          "nutrients": {
            "kcal": 739.675,
            "protein": 37.2905,
            "carbs": 50.26100000000001,
            "fat": 39.73,
            "fibre": 9.14
          }
        },
        {
          "name": "Orange et amandes",
          "portions": {
            "orange": 150,
            "amande": 25
          },
          "nutrients": {
            "kcal": 216.75,
            "protein": 5.825,
            "carbs": 14.4225,
            "fat": 13.2,
            "fibre": 7.175
          }
        }
      ],
      "total": {
        "kcal": 2086.425,
        "protein": 117.8805,
        "carbs": 153.6395,
        "fat": 98.885,
        "fibre": 39.943
      }
    },
    {
      "day": 2,
      "meals": [
        {
          "name": "Bol avoine, fromage blanc, framboises et amandes",
          "portions": {
            "avoine": 45,
            "fromage": 200,
            "framboise": 125,
            "amande": 25
          },
          "nutrients": {
            "kcal": 531.075,
            "protein": 25.5175,
            "carbs": 43.35,
            "fat": 23.804,
            "fibre": 13.578
          }
        },
        {
          "name": "Saumon, pommes de terre et haricots verts",
          "portions": {
            "saumon": 130,
            "patate": 180,
            "vert": 200,
            "olive": 15
          },
          "nutrients": {
            "kcal": 589.15,
            "protein": 37.2495,
            "carbs": 35.61,
            "fat": 30.724999999999998,
            "fibre": 11.636
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        },
        {
          "name": "Salade de pois chiches et œufs",
          "portions": {
            "pois": 100,
            "oeuf": 100,
            "tomate": 150,
            "concombre": 150,
            "pain": 40,
            "colza": 20,
            "yaourt": 125
          },
          "nutrients": {
            "kcal": 672.225,
            "protein": 31.936500000000002,
            "carbs": 49.865,
            "fat": 34.94,
            "fibre": 13.399999999999999
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        },
        {
          "name": "Pomme et noix",
          "portions": {
            "pomme": 150,
            "noix": 25
          },
          "nutrients": {
            "kcal": 258.25,
            "protein": 3.7,
            "carbs": 19.119999999999997,
            "fat": 17.2,
            "fibre": 3.7750000000000004
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        }
      ],
      "total": {
        "kcal": 2050.7,
        "protein": 98.4035,
        "carbs": 147.94500000000002,
        "fat": 106.669,
        "fibre": 42.388999999999996
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    },
    {
      "day": 3,
      "meals": [
        {
          "name": "Tartines, œufs, kiwi et yaourt",
          "portions": {
            "pain": 70,
            "oeuf": 100,
            "kiwi": 100,
            "yaourt": 125,
            "amande": 15
          },
          "nutrients": {
            "kcal": 513.575,
            "protein": 28.049500000000002,
            "carbs": 47.1115,
            "fat": 20.205,
            "fibre": 9.385
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        },
        {
          "name": "Tofu, riz complet et épinards",
          "portions": {
            "tofu": 180,
            "riz": 100,
            "epinard": 200,
            "olive": 20
          },
          "nutrients": {
            "kcal": 670.6,
            "protein": 34.44,
            "carbs": 43.266000000000005,
            "fat": 37.36,
            "fibre": 7.950000000000001
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        },
        {
          "name": "Lentilles, courgettes et fromage blanc",
          "portions": {
            "lentille": 120,
            "courgette": 250,
            "pain": 50,
            "colza": 20,
            "fromage": 150
          },
          "nutrients": {
            "kcal": 599.3,
            "protein": 29.695,
            "carbs": 49.330000000000005,
            "fat": 27.291,
            "fibre": 17.5685
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        },
        {
          "name": "Orange et amandes",
          "portions": {
            "orange": 150,
            "amande": 25
          },
          "nutrients": {
            "kcal": 216.75,
            "protein": 5.825,
            "carbs": 14.4225,
            "fat": 13.2,
            "fibre": 7.175
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        }
      ],
      "total": {
        "kcal": 2000.2250000000001,
        "protein": 98.0095,
        "carbs": 154.13,
        "fat": 98.056,
        "fibre": 42.0785
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    },
    {
      "day": 4,
      "meals": [
        {
          "name": "Tartines, fromage blanc, pomme et noix",
          "portions": {
            "pain": 70,
            "fromage": 200,
            "pomme": 150,
            "noix": 20
          },
          "nutrients": {
            "kcal": 538,
            "protein": 23.657,
            "carbs": 55.336,
            "fat": 21.485,
            "fibre": 8.588000000000001
          }
        },
        {
          "name": "Pâtes complètes, haricots rouges et tomate",
          "portions": {
            "pates": 120,
            "haricot": 80,
            "tomate": 200,
            "olive": 20
          },
          "nutrients": {
            "kcal": 525.8,
            "protein": 17.774,
            "carbs": 54.78000000000001,
            "fat": 22.64,
            "fibre": 17.439999999999998
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        },
        {
          "name": "Poulet, brocoli et quinoa",
          "portions": {
            "poulet": 120,
            "brocoli": 200,
            "quinoa": 100,
            "colza": 20,
            "yaourt": 125
          },
          "nutrients": {
            "kcal": 636.825,
            "protein": 53.82749999999999,
            "carbs": 38.285000000000004,
            "fat": 27,
            "fibre": 8.2
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        },
        {
          "name": "Kiwi et amandes",
          "portions": {
            "kiwi": 150,
            "amande": 25
          },
          "nutrients": {
            "kcal": 245.1,
            "protein": 6.0200000000000005,
            "carbs": 18.8775,
            "fat": 13.725,
            "fibre": 6.725
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        }
      ],
      "total": {
        "kcal": 1945.725,
        "protein": 101.2785,
        "carbs": 167.2785,
        "fat": 84.85,
        "fibre": 40.952999999999996
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    },
    {
      "day": 5,
      "meals": [
        {
          "name": "Bol avoine, fromage blanc, framboises et amandes",
          "portions": {
            "avoine": 45,
            "fromage": 200,
            "framboise": 125,
            "amande": 25
          },
          "nutrients": {
            "kcal": 531.075,
            "protein": 25.5175,
            "carbs": 43.35,
            "fat": 23.804,
            "fibre": 13.578
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        },
        {
          "name": "Cabillaud, pois chiches et courgettes",
          "portions": {
            "cabillaud": 130,
            "pois": 100,
            "courgette": 250,
            "olive": 20,
            "pain": 40
          },
          "nutrients": {
            "kcal": 597.95,
            "protein": 45.999,
            "carbs": 37.68,
            "fat": 25.795,
            "fibre": 14.87
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        },
        {
          "name": "Tofu, pommes de terre et haricots verts",
          "portions": {
            "tofu": 180,
            "patate": 150,
            "vert": 200,
            "colza": 20,
            "yaourt": 125
          },
          "nutrients": {
            "kcal": 680.0250000000001,
            "protein": 35.667500000000004,
            "carbs": 40.191,
            "fat": 38.115,
            "fibre": 11.48
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        },
        {
          "name": "Pomme et noix",
          "portions": {
            "pomme": 150,
            "noix": 25
          },
          "nutrients": {
            "kcal": 258.25,
            "protein": 3.7,
            "carbs": 19.119999999999997,
            "fat": 17.2,
            "fibre": 3.7750000000000004
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        }
      ],
      "total": {
        "kcal": 2067.3,
        "protein": 110.88400000000001,
        "carbs": 140.341,
        "fat": 104.914,
        "fibre": 43.702999999999996
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    },
    {
      "day": 6,
      "meals": [
        {
          "name": "Tartines, œufs, kiwi et yaourt",
          "portions": {
            "pain": 70,
            "oeuf": 100,
            "kiwi": 100,
            "yaourt": 125,
            "amande": 15
          },
          "nutrients": {
            "kcal": 513.575,
            "protein": 28.049500000000002,
            "carbs": 47.1115,
            "fat": 20.205,
            "fibre": 9.385
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        },
        {
          "name": "Salade de lentilles, carottes et œufs",
          "portions": {
            "lentille": 100,
            "carotte": 100,
            "oeuf": 100,
            "pain": 40,
            "colza": 20
          },
          "nutrients": {
            "kcal": 562.8,
            "protein": 27.843999999999998,
            "carbs": 38.36,
            "fat": 30.13,
            "fibre": 14.27
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        },
        {
          "name": "Pois chiches, épinards et riz complet",
          "portions": {
            "pois": 100,
            "epinard": 200,
            "riz": 80,
            "olive": 20,
            "fromage": 150
          },
          "nutrients": {
            "kcal": 630.1499999999999,
            "protein": 28.776000000000003,
            "carbs": 54.07,
            "fat": 29.545,
            "fibre": 15.308499999999999
          }
        },
        {
          "name": "Pomme et noix",
          "portions": {
            "pomme": 150,
            "noix": 25
          },
          "nutrients": {
            "kcal": 258.25,
            "protein": 3.7,
            "carbs": 19.119999999999997,
            "fat": 17.2,
            "fibre": 3.7750000000000004
          }
        }
      ],
      "total": {
        "kcal": 1964.7749999999999,
        "protein": 88.3695,
        "carbs": 158.6615,
        "fat": 97.08,
        "fibre": 42.738499999999995
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    },
    {
      "day": 7,
      "meals": [
        {
          "name": "Tartines, fromage blanc, pomme et noix",
          "portions": {
            "pain": 70,
            "fromage": 200,
            "pomme": 150,
            "noix": 20
          },
          "nutrients": {
            "kcal": 538,
            "protein": 23.657,
            "carbs": 55.336,
            "fat": 21.485,
            "fibre": 8.588000000000001
          }
        },
        {
          "name": "Poulet, quinoa et haricots verts",
          "portions": {
            "poulet": 120,
            "quinoa": 130,
            "vert": 200,
            "olive": 20
          },
          "nutrients": {
            "kcal": 601.5,
            "protein": 46.227999999999994,
            "carbs": 42.27,
            "fat": 24.15,
            "fibre": 12.940000000000001
          }
        },
        {
          "name": "Pâtes complètes au tofu et à la tomate",
          "portions": {
            "pates": 100,
            "tofu": 180,
            "tomate": 200,
            "colza": 20,
            "yaourt": 125
          },
          "nutrients": {
            "kcal": 724.625,
            "protein": 37.4575,
            "carbs": 49.17100000000001,
            "fat": 39.300000000000004,
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        },
        {
          "name": "Kiwi et amandes",
          "portions": {
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            "amande": 25
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          "nutrients": {
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        }
      ],
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  "shopping": {
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    "pomme": 900,
    "noix": 135,
    "poulet": 340,
    "lentille": 320,
    "brocoli": 400,
    "olive": 135,
    "tofu": 720,
    "quinoa": 360,
    "courgette": 750,
    "colza": 140,
    "yaourt": 875,
    "orange": 300,
    "amande": 180,
    "avoine": 90,
    "framboise": 250,
    "saumon": 130,
    "patate": 330,
    "vert": 600,
    "pois": 300,
    "oeuf": 400,
    "tomate": 550,
    "concombre": 150,
    "kiwi": 500,
    "riz": 180,
    "epinard": 400,
    "pates": 220,
    "haricot": 80,
    "cabillaud": 130,
    "carotte": 100
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}