{
  "title": "Sélection nutritionnelle Aliments.com — données Ciqual 2025 et portions éditoriales",
  "version": "20.0",
  "date_modified": "2026-09-01",
  "source_primary": {
    "publisher": "Anses",
    "name": "Table Ciqual 2025",
    "doi": "https://doi.org/10.57745/RDMHWY"
  },
  "method": "Valeurs pour 100 g ou 100 ml reprises de l’entrée nommée. Portion = valeur pour 100 × quantité / 100. Les signes traces et inférieur à sont conservés ; une valeur signalée incohérente par Ciqual n’est pas utilisée.",
  "quality_notes": [
    {
      "slug": "pamplemousse",
      "field": "salt",
      "status": "non retenu",
      "reason": "valeur brute signalée incohérente par Ciqual"
    },
    "Chaque fiche expose les URL institutionnelles qui soutiennent ses données et ses précautions ; les mêmes URL figurent dans le JSON et les données structurées."
  ],
  "coverage": {
    "records": 35,
    "excluded": [
      {
        "slug": "alcool",
        "reason": "fiche de réduction du risque sans entrée Ciqual unique"
      }
    ]
  },
  "records": [
    {
      "slug": "agneau",
      "nom": "Agneau",
      "categorie": "meat",
      "role": "viande rouge",
      "url": "https://www.aliments.com/aliments/agneau.html",
      "ciqual_code": "21523",
      "ciqual_nom": "Agneau, viande, cuite (aliment moyen)",
      "base": "100 g",
      "portion_quantite": 120,
      "portion_unite": "g",
      "portion_libelle": "une portion cuite de 120 g",
      "valeurs_pour_100": {
        "energy": "193 kcal",
        "protein": "28,5 g",
        "carbs": "0 g",
        "sugars": "0 g",
        "fat": "8,78 g",
        "saturated": "3,14 g",
        "fiber": "0 g",
        "salt": "non renseigné",
        "calcium": "non renseigné",
        "iron": "1,56 mg",
        "magnesium": "non renseigné",
        "potassium": "non renseigné",
        "vitamin_c": "non renseigné",
        "vitamin_b12": "2 µg"
      },
      "valeurs_par_portion": {
        "energy": "231,6 kcal",
        "protein": "34,2 g",
        "carbs": "0 g",
        "sugars": "0 g",
        "fat": "10,5 g",
        "saturated": "3,77 g",
        "fiber": "0 g",
        "salt": "non renseigné",
        "calcium": "non renseigné",
        "iron": "1,87 mg",
        "magnesium": "non renseigné",
        "potassium": "non renseigné",
        "vitamin_c": "non renseigné",
        "vitamin_b12": "2,4 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "banane",
      "nom": "Banane",
      "categorie": "fruit",
      "role": "fruit entier",
      "url": "https://www.aliments.com/aliments/banane.html",
      "ciqual_code": "13005",
      "ciqual_nom": "Banane, chair sans peau, crue",
      "base": "100 g",
      "portion_quantite": 120,
      "portion_unite": "g",
      "portion_libelle": "une banane moyenne comestible de 120 g",
      "valeurs_pour_100": {
        "energy": "87,6 kcal",
        "protein": "1,06 g",
        "carbs": "19,7 g",
        "sugars": "15,6 g",
        "fat": "< 0,5 g",
        "saturated": "< 0,01 g",
        "fiber": "2,7 g",
        "salt": "< 0,013 g",
        "calcium": "5,1 mg",
        "iron": "0,2 mg",
        "magnesium": "28 mg",
        "potassium": "320 mg",
        "vitamin_c": "7,16 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "105,1 kcal",
        "protein": "1,27 g",
        "carbs": "23,6 g",
        "sugars": "18,7 g",
        "fat": "< 0,6 g",
        "saturated": "< 0,012 g",
        "fiber": "3,24 g",
        "salt": "< 0,016 g",
        "calcium": "6,12 mg",
        "iron": "0,24 mg",
        "magnesium": "33,6 mg",
        "potassium": "384 mg",
        "vitamin_c": "8,59 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "beurre",
      "nom": "Beurre",
      "categorie": "fat",
      "role": "matière grasse d’assaisonnement",
      "url": "https://www.aliments.com/aliments/beurre.html",
      "ciqual_code": "16400",
      "ciqual_nom": "Beurre à 80% MG minimum, doux",
      "base": "100 g",
      "portion_quantite": 10,
      "portion_unite": "g",
      "portion_libelle": "une noisette de 10 g",
      "valeurs_pour_100": {
        "energy": "753 kcal",
        "protein": "0,64 g",
        "carbs": "0,71 g",
        "sugars": "0,71 g",
        "fat": "83 g",
        "saturated": "60 g",
        "fiber": "0 g",
        "salt": "0,035 g",
        "calcium": "19,8 mg",
        "iron": "< 0,5 mg",
        "magnesium": "2,63 mg",
        "potassium": "36,1 mg",
        "vitamin_c": "0 mg",
        "vitamin_b12": "0,1 µg"
      },
      "valeurs_par_portion": {
        "energy": "75,3 kcal",
        "protein": "0,064 g",
        "carbs": "0,071 g",
        "sugars": "0,071 g",
        "fat": "8,3 g",
        "saturated": "6 g",
        "fiber": "0 g",
        "salt": "0,004 g",
        "calcium": "1,98 mg",
        "iron": "< 0,05 mg",
        "magnesium": "0,263 mg",
        "potassium": "3,61 mg",
        "vitamin_c": "0 mg",
        "vitamin_b12": "0,01 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "boeuf",
      "nom": "Bœuf",
      "categorie": "meat",
      "role": "viande rouge",
      "url": "https://www.aliments.com/aliments/boeuf.html",
      "ciqual_code": "6207",
      "ciqual_nom": "Boeuf, rumsteck grillé/poêlé",
      "base": "100 g",
      "portion_quantite": 120,
      "portion_unite": "g",
      "portion_libelle": "un rumsteck cuit de 120 g",
      "valeurs_pour_100": {
        "energy": "138 kcal",
        "protein": "29 g",
        "carbs": "traces",
        "sugars": "traces",
        "fat": "2,1 g",
        "saturated": "0,81 g",
        "fiber": "0 g",
        "salt": "0,16 g",
        "calcium": "5,83 mg",
        "iron": "2,6 mg",
        "magnesium": "27,7 mg",
        "potassium": "406 mg",
        "vitamin_c": "< 2 mg",
        "vitamin_b12": "1,8 µg"
      },
      "valeurs_par_portion": {
        "energy": "165,6 kcal",
        "protein": "34,8 g",
        "carbs": "traces",
        "sugars": "traces",
        "fat": "2,52 g",
        "saturated": "0,972 g",
        "fiber": "0 g",
        "salt": "0,192 g",
        "calcium": "7 mg",
        "iron": "3,12 mg",
        "magnesium": "33,2 mg",
        "potassium": "487 mg",
        "vitamin_c": "< 2,4 mg",
        "vitamin_b12": "2,16 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "cabillaud",
      "nom": "Cabillaud",
      "categorie": "fish",
      "role": "poisson maigre",
      "url": "https://www.aliments.com/aliments/cabillaud.html",
      "ciqual_code": "25997",
      "ciqual_nom": "Cabillaud, cuit, sans précision (aliment moyen)",
      "base": "100 g",
      "portion_quantite": 120,
      "portion_unite": "g",
      "portion_libelle": "une portion cuite de 120 g",
      "valeurs_pour_100": {
        "energy": "100 kcal",
        "protein": "23,3 g",
        "carbs": "traces",
        "sugars": "traces",
        "fat": "0,76 g",
        "saturated": "0,17 g",
        "fiber": "0 g",
        "salt": "0,2 g",
        "calcium": "14,4 mg",
        "iron": "0,2 mg",
        "magnesium": "25,4 mg",
        "potassium": "327 mg",
        "vitamin_c": "0,53 mg",
        "vitamin_b12": "1,75 µg"
      },
      "valeurs_par_portion": {
        "energy": "120 kcal",
        "protein": "28 g",
        "carbs": "traces",
        "sugars": "traces",
        "fat": "0,912 g",
        "saturated": "0,204 g",
        "fiber": "0 g",
        "salt": "0,24 g",
        "calcium": "17,3 mg",
        "iron": "0,24 mg",
        "magnesium": "30,5 mg",
        "potassium": "392 mg",
        "vitamin_c": "0,636 mg",
        "vitamin_b12": "2,1 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/aller-vers/aller-vers-les-poissons-gras-et-maigres-en-alternance"
      ]
    },
    {
      "slug": "cafe",
      "nom": "Café",
      "categorie": "beverage",
      "role": "boisson caféinée",
      "url": "https://www.aliments.com/aliments/cafe.html",
      "ciqual_code": "18004",
      "ciqual_nom": "Café, non instantané, sans sucres ajoutés, prêt à boire",
      "base": "100 ml",
      "portion_quantite": 150,
      "portion_unite": "ml",
      "portion_libelle": "une tasse de 150 ml sans sucre",
      "valeurs_pour_100": {
        "energy": "5,8 kcal",
        "protein": "0,25 g",
        "carbs": "1,35 g",
        "sugars": "traces",
        "fat": "0,018 g",
        "saturated": "0,002 g",
        "fiber": "< 0,5 g",
        "salt": "0,007 g",
        "calcium": "4,3 mg",
        "iron": "< 0,05 mg",
        "magnesium": "9,2 mg",
        "potassium": "150 mg",
        "vitamin_c": "< 0,5 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "8,7 kcal",
        "protein": "0,375 g",
        "carbs": "2,03 g",
        "sugars": "traces",
        "fat": "0,027 g",
        "saturated": "0,003 g",
        "fiber": "< 0,75 g",
        "salt": "0,01 g",
        "calcium": "6,45 mg",
        "iron": "< 0,075 mg",
        "magnesium": "13,8 mg",
        "potassium": "225 mg",
        "vitamin_c": "< 0,75 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.anses.fr/fr/content/la-cafeine-nos-conseils-pour-eviter-des-effets-indesirables"
      ]
    },
    {
      "slug": "carotte",
      "nom": "Carotte",
      "categorie": "vegetable",
      "role": "légume",
      "url": "https://www.aliments.com/aliments/carotte.html",
      "ciqual_code": "20009",
      "ciqual_nom": "Carotte, crue",
      "base": "100 g",
      "portion_quantite": 150,
      "portion_unite": "g",
      "portion_libelle": "une portion crue de 150 g",
      "valeurs_pour_100": {
        "energy": "30,2 kcal",
        "protein": "0,78 g",
        "carbs": "5,16 g",
        "sugars": "4,85 g",
        "fat": "< 0,5 g",
        "saturated": "< 0,15 g",
        "fiber": "2,9 g",
        "salt": "0,12 g",
        "calcium": "36,2 mg",
        "iron": "< 0,25 mg",
        "magnesium": "13,6 mg",
        "potassium": "274 mg",
        "vitamin_c": "3,73 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "45,3 kcal",
        "protein": "1,17 g",
        "carbs": "7,74 g",
        "sugars": "7,27 g",
        "fat": "< 0,75 g",
        "saturated": "< 0,225 g",
        "fiber": "4,35 g",
        "salt": "0,18 g",
        "calcium": "54,3 mg",
        "iron": "< 0,375 mg",
        "magnesium": "20,4 mg",
        "potassium": "411 mg",
        "vitamin_c": "5,59 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "cereales",
      "nom": "Céréales",
      "categorie": "starch",
      "role": "céréales de petit-déjeuner moyennes",
      "url": "https://www.aliments.com/aliments/cereales.html",
      "ciqual_code": "32003",
      "ciqual_nom": "Céréales pour petit déjeuner (aliment moyen)",
      "base": "100 g",
      "portion_quantite": 40,
      "portion_unite": "g",
      "portion_libelle": "un bol de 40 g avant ajout de lait",
      "valeurs_pour_100": {
        "energy": "402 kcal",
        "protein": "7,96 g",
        "carbs": "73,2 g",
        "sugars": "21,2 g",
        "fat": "7,21 g",
        "saturated": "1,96 g",
        "fiber": "5,99 g",
        "salt": "0,6 g",
        "calcium": "165 mg",
        "iron": "7,91 mg",
        "magnesium": "62,3 mg",
        "potassium": "321 mg",
        "vitamin_c": "6,04 mg",
        "vitamin_b12": "0,7 µg"
      },
      "valeurs_par_portion": {
        "energy": "160,8 kcal",
        "protein": "3,18 g",
        "carbs": "29,3 g",
        "sugars": "8,48 g",
        "fat": "2,88 g",
        "saturated": "0,784 g",
        "fiber": "2,4 g",
        "salt": "0,24 g",
        "calcium": "66 mg",
        "iron": "3,16 mg",
        "magnesium": "24,9 mg",
        "potassium": "128 mg",
        "vitamin_c": "2,42 mg",
        "vitamin_b12": "0,28 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/reduire/reduire-les-boissons-sucrees-aliments-gras-sucres-sales-et-ultra-transformes"
      ]
    },
    {
      "slug": "chocolat",
      "nom": "Chocolat",
      "categorie": "sweet",
      "role": "aliment plaisir dense",
      "url": "https://www.aliments.com/aliments/chocolat.html",
      "ciqual_code": "31074",
      "ciqual_nom": "Chocolat noir 70 % de cacao environ, de dégustation, tablette",
      "base": "100 g",
      "portion_quantite": 20,
      "portion_unite": "g",
      "portion_libelle": "deux carrés, soit 20 g",
      "valeurs_pour_100": {
        "energy": "591 kcal",
        "protein": "10,4 g",
        "carbs": "26,9 g",
        "sugars": "17,9 g",
        "fat": "46,3 g",
        "saturated": "28,7 g",
        "fiber": "12,8 g",
        "salt": "0,02 g",
        "calcium": "62 mg",
        "iron": "11 mg",
        "magnesium": "200 mg",
        "potassium": "750 mg",
        "vitamin_c": "< 0,5 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "118,2 kcal",
        "protein": "2,08 g",
        "carbs": "5,38 g",
        "sugars": "3,58 g",
        "fat": "9,26 g",
        "saturated": "5,74 g",
        "fiber": "2,56 g",
        "salt": "0,004 g",
        "calcium": "12,4 mg",
        "iron": "2,2 mg",
        "magnesium": "40 mg",
        "potassium": "150 mg",
        "vitamin_c": "< 0,1 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/reduire/reduire-les-boissons-sucrees-aliments-gras-sucres-sales-et-ultra-transformes"
      ]
    },
    {
      "slug": "dinde",
      "nom": "Dinde",
      "categorie": "meat",
      "role": "volaille maigre",
      "url": "https://www.aliments.com/aliments/dinde.html",
      "ciqual_code": "36306",
      "ciqual_nom": "Dinde, escalope grillée/poêlée",
      "base": "100 g",
      "portion_quantite": 120,
      "portion_unite": "g",
      "portion_libelle": "une escalope cuite de 120 g",
      "valeurs_pour_100": {
        "energy": "124 kcal",
        "protein": "28,5 g",
        "carbs": "0 g",
        "sugars": "non renseigné",
        "fat": "1,09 g",
        "saturated": "0,51 g",
        "fiber": "0 g",
        "salt": "0,16 g",
        "calcium": "5,42 mg",
        "iron": "0,49 mg",
        "magnesium": "44,4 mg",
        "potassium": "462 mg",
        "vitamin_c": "0,75 mg",
        "vitamin_b12": "0,61 µg"
      },
      "valeurs_par_portion": {
        "energy": "148,8 kcal",
        "protein": "34,2 g",
        "carbs": "0 g",
        "sugars": "non renseigné",
        "fat": "1,31 g",
        "saturated": "0,612 g",
        "fiber": "0 g",
        "salt": "0,192 g",
        "calcium": "6,5 mg",
        "iron": "0,588 mg",
        "magnesium": "53,3 mg",
        "potassium": "554 mg",
        "vitamin_c": "0,9 mg",
        "vitamin_b12": "0,732 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "dorade",
      "nom": "Dorade",
      "categorie": "fish",
      "role": "poisson modérément gras",
      "url": "https://www.aliments.com/aliments/dorade.html",
      "ciqual_code": "27031",
      "ciqual_nom": "Dorade royale ou daurade ou vraie daurade, rôtie/cuite au four",
      "base": "100 g",
      "portion_quantite": 130,
      "portion_unite": "g",
      "portion_libelle": "un filet cuit de 130 g",
      "valeurs_pour_100": {
        "energy": "148 kcal",
        "protein": "23,6 g",
        "carbs": "traces",
        "sugars": "0 g",
        "fat": "5,9 g",
        "saturated": "1,3 g",
        "fiber": "0 g",
        "salt": "0,18 g",
        "calcium": "13 mg",
        "iron": "0,2 mg",
        "magnesium": "29 mg",
        "potassium": "420 mg",
        "vitamin_c": "0,59 mg",
        "vitamin_b12": "2,37 µg"
      },
      "valeurs_par_portion": {
        "energy": "192,4 kcal",
        "protein": "30,7 g",
        "carbs": "traces",
        "sugars": "0 g",
        "fat": "7,67 g",
        "saturated": "1,69 g",
        "fiber": "0 g",
        "salt": "0,234 g",
        "calcium": "16,9 mg",
        "iron": "0,26 mg",
        "magnesium": "37,7 mg",
        "potassium": "546 mg",
        "vitamin_c": "0,767 mg",
        "vitamin_b12": "3,08 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/aller-vers/aller-vers-les-poissons-gras-et-maigres-en-alternance",
        "https://www.sante.fr/consommation-de-poissons-et-exposition-au-methylmercure"
      ]
    },
    {
      "slug": "eau",
      "nom": "Eau",
      "categorie": "water",
      "role": "boisson d’hydratation",
      "url": "https://www.aliments.com/aliments/eau.html",
      "ciqual_code": "18066",
      "ciqual_nom": "Eau du robinet",
      "base": "100 ml",
      "portion_quantite": 250,
      "portion_unite": "ml",
      "portion_libelle": "un verre de 250 ml",
      "valeurs_pour_100": {
        "energy": "0 kcal",
        "protein": "0 g",
        "carbs": "0 g",
        "sugars": "0 g",
        "fat": "0 g",
        "saturated": "0 g",
        "fiber": "0 g",
        "salt": "0,008 g",
        "calcium": "7,13 mg",
        "iron": "0,03 mg",
        "magnesium": "0,99 mg",
        "potassium": "0,73 mg",
        "vitamin_c": "0 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "0 kcal",
        "protein": "0 g",
        "carbs": "0 g",
        "sugars": "0 g",
        "fat": "0 g",
        "saturated": "0 g",
        "fiber": "0 g",
        "salt": "0,019 g",
        "calcium": "17,8 mg",
        "iron": "0,075 mg",
        "magnesium": "2,48 mg",
        "potassium": "1,82 mg",
        "vitamin_c": "0 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "fromage",
      "nom": "Fromage",
      "categorie": "dairy",
      "role": "produit laitier concentré",
      "url": "https://www.aliments.com/aliments/fromage.html",
      "ciqual_code": "12115",
      "ciqual_nom": "Emmental ou emmenthal",
      "base": "100 g",
      "portion_quantite": 30,
      "portion_unite": "g",
      "portion_libelle": "un morceau d’emmental de 30 g",
      "valeurs_pour_100": {
        "energy": "373 kcal",
        "protein": "27,9 g",
        "carbs": "traces",
        "sugars": "traces",
        "fat": "28,8 g",
        "saturated": "19,7 g",
        "fiber": "0 g",
        "salt": "0,61 g",
        "calcium": "978 mg",
        "iron": "0,15 mg",
        "magnesium": "48,9 mg",
        "potassium": "97,4 mg",
        "vitamin_c": "traces",
        "vitamin_b12": "1,84 µg"
      },
      "valeurs_par_portion": {
        "energy": "111,9 kcal",
        "protein": "8,37 g",
        "carbs": "traces",
        "sugars": "traces",
        "fat": "8,64 g",
        "saturated": "5,91 g",
        "fiber": "0 g",
        "salt": "0,183 g",
        "calcium": "293 mg",
        "iron": "0,045 mg",
        "magnesium": "14,7 mg",
        "potassium": "29,2 mg",
        "vitamin_c": "traces",
        "vitamin_b12": "0,552 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/aller-vers/aller-vers-une-consommation-de-produits-laitiers-suffisante-mais-limitee"
      ]
    },
    {
      "slug": "gateaux",
      "nom": "Gâteaux",
      "categorie": "sweet",
      "role": "produit sucré moyen",
      "url": "https://www.aliments.com/aliments/gateaux.html",
      "ciqual_code": "23000",
      "ciqual_nom": "Gâteau (aliment moyen)",
      "base": "100 g",
      "portion_quantite": 40,
      "portion_unite": "g",
      "portion_libelle": "une petite part de 40 g",
      "valeurs_pour_100": {
        "energy": "410 kcal",
        "protein": "5,49 g",
        "carbs": "51,8 g",
        "sugars": "29,3 g",
        "fat": "19,6 g",
        "saturated": "5,13 g",
        "fiber": "2,38 g",
        "salt": "0,72 g",
        "calcium": "33,9 mg",
        "iron": "2,02 mg",
        "magnesium": "20,4 mg",
        "potassium": "183 mg",
        "vitamin_c": "0,53 mg",
        "vitamin_b12": "0,21 µg"
      },
      "valeurs_par_portion": {
        "energy": "164 kcal",
        "protein": "2,2 g",
        "carbs": "20,7 g",
        "sugars": "11,7 g",
        "fat": "7,84 g",
        "saturated": "2,05 g",
        "fiber": "0,952 g",
        "salt": "0,288 g",
        "calcium": "13,6 mg",
        "iron": "0,808 mg",
        "magnesium": "8,16 mg",
        "potassium": "73,2 mg",
        "vitamin_c": "0,212 mg",
        "vitamin_b12": "0,084 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/reduire/reduire-les-boissons-sucrees-aliments-gras-sucres-sales-et-ultra-transformes"
      ]
    },
    {
      "slug": "glace",
      "nom": "Glace",
      "categorie": "sweet",
      "role": "dessert glacé",
      "url": "https://www.aliments.com/aliments/glace.html",
      "ciqual_code": "39515",
      "ciqual_nom": "Glace ou crème glacée, en bac",
      "base": "100 g",
      "portion_quantite": 80,
      "portion_unite": "g",
      "portion_libelle": "deux petites boules, soit 80 g",
      "valeurs_pour_100": {
        "energy": "191 kcal",
        "protein": "2,55 g",
        "carbs": "26,1 g",
        "sugars": "21,9 g",
        "fat": "8,4 g",
        "saturated": "5,44 g",
        "fiber": "< 3 g",
        "salt": "0,12 g",
        "calcium": "74 mg",
        "iron": "0,14 mg",
        "magnesium": "14,3 mg",
        "potassium": "190 mg",
        "vitamin_c": "< 0,5 mg",
        "vitamin_b12": "0,43 µg"
      },
      "valeurs_par_portion": {
        "energy": "152,8 kcal",
        "protein": "2,04 g",
        "carbs": "20,9 g",
        "sugars": "17,5 g",
        "fat": "6,72 g",
        "saturated": "4,35 g",
        "fiber": "< 2,4 g",
        "salt": "0,096 g",
        "calcium": "59,2 mg",
        "iron": "0,112 mg",
        "magnesium": "11,4 mg",
        "potassium": "152 mg",
        "vitamin_c": "< 0,4 mg",
        "vitamin_b12": "0,344 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/reduire/reduire-les-boissons-sucrees-aliments-gras-sucres-sales-et-ultra-transformes"
      ]
    },
    {
      "slug": "haricots",
      "nom": "Haricots verts",
      "categorie": "vegetable",
      "role": "légume vert cuit",
      "url": "https://www.aliments.com/aliments/haricots.html",
      "ciqual_code": "20030",
      "ciqual_nom": "Haricot vert, cuit",
      "base": "100 g",
      "portion_quantite": 180,
      "portion_unite": "g",
      "portion_libelle": "une portion cuite de 180 g",
      "valeurs_pour_100": {
        "energy": "29,4 kcal",
        "protein": "2 g",
        "carbs": "3 g",
        "sugars": "0 g",
        "fat": "0,17 g",
        "saturated": "0,048 g",
        "fiber": "4 g",
        "salt": "0,4 g",
        "calcium": "55,3 mg",
        "iron": "0,6 mg",
        "magnesium": "22,3 mg",
        "potassium": "174 mg",
        "vitamin_c": "5 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "52,9 kcal",
        "protein": "3,6 g",
        "carbs": "5,4 g",
        "sugars": "0 g",
        "fat": "0,306 g",
        "saturated": "0,086 g",
        "fiber": "7,2 g",
        "salt": "0,72 g",
        "calcium": "99,5 mg",
        "iron": "1,08 mg",
        "magnesium": "40,1 mg",
        "potassium": "313 mg",
        "vitamin_c": "9 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "kiwi",
      "nom": "Kiwi",
      "categorie": "fruit",
      "role": "fruit entier",
      "url": "https://www.aliments.com/aliments/kiwi.html",
      "ciqual_code": "13021",
      "ciqual_nom": "Kiwi, chair sans peau, avec pépins, cru",
      "base": "100 g",
      "portion_quantite": 100,
      "portion_unite": "g",
      "portion_libelle": "un gros kiwi comestible de 100 g",
      "valeurs_pour_100": {
        "energy": "60,9 kcal",
        "protein": "0,88 g",
        "carbs": "11 g",
        "sugars": "8,9 g",
        "fat": "0,6 g",
        "saturated": "0,13 g",
        "fiber": "2,4 g",
        "salt": "< 0,013 g",
        "calcium": "29 mg",
        "iron": "0,16 mg",
        "magnesium": "12 mg",
        "potassium": "290 mg",
        "vitamin_c": "81,9 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "60,9 kcal",
        "protein": "0,88 g",
        "carbs": "11 g",
        "sugars": "8,9 g",
        "fat": "0,6 g",
        "saturated": "0,13 g",
        "fiber": "2,4 g",
        "salt": "< 0,013 g",
        "calcium": "29 mg",
        "iron": "0,16 mg",
        "magnesium": "12 mg",
        "potassium": "290 mg",
        "vitamin_c": "81,9 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "lait",
      "nom": "Lait",
      "categorie": "dairy",
      "role": "produit laitier liquide",
      "url": "https://www.aliments.com/aliments/lait.html",
      "ciqual_code": "19033",
      "ciqual_nom": "Lait demi-écrémé (aliment moyen)",
      "base": "100 ml",
      "portion_quantite": 250,
      "portion_unite": "ml",
      "portion_libelle": "un bol de 250 ml",
      "valeurs_pour_100": {
        "energy": "47,5 kcal",
        "protein": "3,46 g",
        "carbs": "4,97 g",
        "sugars": "4,91 g",
        "fat": "1,55 g",
        "saturated": "0,98 g",
        "fiber": "0 g",
        "salt": "0,087 g",
        "calcium": "121 mg",
        "iron": "0,041 mg",
        "magnesium": "10,7 mg",
        "potassium": "158 mg",
        "vitamin_c": "0,99 mg",
        "vitamin_b12": "0,18 µg"
      },
      "valeurs_par_portion": {
        "energy": "118,8 kcal",
        "protein": "8,65 g",
        "carbs": "12,4 g",
        "sugars": "12,3 g",
        "fat": "3,88 g",
        "saturated": "2,45 g",
        "fiber": "0 g",
        "salt": "0,217 g",
        "calcium": "302 mg",
        "iron": "0,103 mg",
        "magnesium": "26,8 mg",
        "potassium": "395 mg",
        "vitamin_c": "2,48 mg",
        "vitamin_b12": "0,45 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/aller-vers/aller-vers-une-consommation-de-produits-laitiers-suffisante-mais-limitee"
      ]
    },
    {
      "slug": "merlan",
      "nom": "Merlan",
      "categorie": "fish",
      "role": "poisson maigre",
      "url": "https://www.aliments.com/aliments/merlan.html",
      "ciqual_code": "26022",
      "ciqual_nom": "Merlan, cuit à la vapeur",
      "base": "100 g",
      "portion_quantite": 120,
      "portion_unite": "g",
      "portion_libelle": "une portion cuite de 120 g",
      "valeurs_pour_100": {
        "energy": "98,3 kcal",
        "protein": "23 g",
        "carbs": "traces",
        "sugars": "traces",
        "fat": "0,7 g",
        "saturated": "0,13 g",
        "fiber": "0 g",
        "salt": "0,28 g",
        "calcium": "21 mg",
        "iron": "0,1 mg",
        "magnesium": "28 mg",
        "potassium": "400 mg",
        "vitamin_c": "0 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "118 kcal",
        "protein": "27,6 g",
        "carbs": "traces",
        "sugars": "traces",
        "fat": "0,84 g",
        "saturated": "0,156 g",
        "fiber": "0 g",
        "salt": "0,336 g",
        "calcium": "25,2 mg",
        "iron": "0,12 mg",
        "magnesium": "33,6 mg",
        "potassium": "480 mg",
        "vitamin_c": "0 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/aller-vers/aller-vers-les-poissons-gras-et-maigres-en-alternance"
      ]
    },
    {
      "slug": "orange",
      "nom": "Orange",
      "categorie": "fruit",
      "role": "fruit entier",
      "url": "https://www.aliments.com/aliments/orange.html",
      "ciqual_code": "13034",
      "ciqual_nom": "Orange, chair sans peau, sans pépins, crue",
      "base": "100 g",
      "portion_quantite": 150,
      "portion_unite": "g",
      "portion_libelle": "une orange comestible de 150 g",
      "valeurs_pour_100": {
        "energy": "42 kcal",
        "protein": "0,75 g",
        "carbs": "8,03 g",
        "sugars": "7,6 g",
        "fat": "< 0,5 g",
        "saturated": "< 0,01 g",
        "fiber": "2,7 g",
        "salt": "< 0,013 g",
        "calcium": "66 mg",
        "iron": "0,57 mg",
        "magnesium": "15 mg",
        "potassium": "180 mg",
        "vitamin_c": "47,5 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "63 kcal",
        "protein": "1,12 g",
        "carbs": "12 g",
        "sugars": "11,4 g",
        "fat": "< 0,75 g",
        "saturated": "< 0,015 g",
        "fiber": "4,05 g",
        "salt": "< 0,019 g",
        "calcium": "99 mg",
        "iron": "0,855 mg",
        "magnesium": "22,5 mg",
        "potassium": "270 mg",
        "vitamin_c": "71,2 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "pain",
      "nom": "Pain blanc",
      "categorie": "starch",
      "role": "féculent céréalier",
      "url": "https://www.aliments.com/aliments/pain.html",
      "ciqual_code": "7001",
      "ciqual_nom": "Pain blanc (par ex. : baguette, boule…)",
      "base": "100 g",
      "portion_quantite": 60,
      "portion_unite": "g",
      "portion_libelle": "environ un quart de baguette, soit 60 g",
      "valeurs_pour_100": {
        "energy": "287 kcal",
        "protein": "8,27 g",
        "carbs": "58,3 g",
        "sugars": "2,3 g",
        "fat": "1,4 g",
        "saturated": "0,45 g",
        "fiber": "2,7 g",
        "salt": "1,25 g",
        "calcium": "22 mg",
        "iron": "1,2 mg",
        "magnesium": "23 mg",
        "potassium": "180 mg",
        "vitamin_c": "< 0,5 mg",
        "vitamin_b12": "non renseigné"
      },
      "valeurs_par_portion": {
        "energy": "172,2 kcal",
        "protein": "4,96 g",
        "carbs": "35 g",
        "sugars": "1,38 g",
        "fat": "0,84 g",
        "saturated": "0,27 g",
        "fiber": "1,62 g",
        "salt": "0,75 g",
        "calcium": "13,2 mg",
        "iron": "0,72 mg",
        "magnesium": "13,8 mg",
        "potassium": "108 mg",
        "vitamin_c": "< 0,3 mg",
        "vitamin_b12": "non renseigné"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "pamplemousse",
      "nom": "Pomelo (pamplemousse)",
      "categorie": "fruit",
      "role": "agrume entier",
      "url": "https://www.aliments.com/aliments/pamplemousse.html",
      "ciqual_code": "13040",
      "ciqual_nom": "Pomelo (dit Pamplemousse), chair sans peau, sans pépins, cru",
      "base": "100 g",
      "portion_quantite": 150,
      "portion_unite": "g",
      "portion_libelle": "un demi-pomelo comestible de 150 g",
      "valeurs_pour_100": {
        "energy": "33,5 kcal",
        "protein": "0,84 g",
        "carbs": "5,92 g",
        "sugars": "5,87 g",
        "fat": "< 0,5 g",
        "saturated": "< 0,15 g",
        "fiber": "1,1 g",
        "salt": "non retenu*",
        "calcium": "23 mg",
        "iron": "< 0,25 mg",
        "magnesium": "9,97 mg",
        "potassium": "171 mg",
        "vitamin_c": "36,4 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "50,2 kcal",
        "protein": "1,26 g",
        "carbs": "8,88 g",
        "sugars": "8,8 g",
        "fat": "< 0,75 g",
        "saturated": "< 0,225 g",
        "fiber": "1,65 g",
        "salt": "non retenu*",
        "calcium": "34,5 mg",
        "iron": "< 0,375 mg",
        "magnesium": "15 mg",
        "potassium": "256 mg",
        "vitamin_c": "54,6 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.ameli.fr/assure/sante/medicaments/effets-indesirables-et-interactions-lies-aux-medicaments/interactions-aliments-boissons-tabac-avec-medicaments"
      ]
    },
    {
      "slug": "pates",
      "nom": "Pâtes",
      "categorie": "starch",
      "role": "féculent cuit",
      "url": "https://www.aliments.com/aliments/pates.html",
      "ciqual_code": "9811",
      "ciqual_nom": "Pâtes sèches, standard, cuites, sans sel ajouté",
      "base": "100 g",
      "portion_quantite": 180,
      "portion_unite": "g",
      "portion_libelle": "une assiette cuite de 180 g",
      "valeurs_pour_100": {
        "energy": "167 kcal",
        "protein": "6,1 g",
        "carbs": "31,4 g",
        "sugars": "0,87 g",
        "fat": "1,1 g",
        "saturated": "0,2 g",
        "fiber": "2,2 g",
        "salt": "0,048 g",
        "calcium": "18 mg",
        "iron": "0,68 mg",
        "magnesium": "21,9 mg",
        "potassium": "52,1 mg",
        "vitamin_c": "< 2 mg",
        "vitamin_b12": "0,014 µg"
      },
      "valeurs_par_portion": {
        "energy": "300,6 kcal",
        "protein": "11 g",
        "carbs": "56,5 g",
        "sugars": "1,57 g",
        "fat": "1,98 g",
        "saturated": "0,36 g",
        "fiber": "3,96 g",
        "salt": "0,086 g",
        "calcium": "32,4 mg",
        "iron": "1,22 mg",
        "magnesium": "39,4 mg",
        "potassium": "93,8 mg",
        "vitamin_c": "< 3,6 mg",
        "vitamin_b12": "0,025 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "pomme-terre",
      "nom": "Pomme de terre",
      "categorie": "starch",
      "role": "féculent tubercule",
      "url": "https://www.aliments.com/aliments/pomme-terre.html",
      "ciqual_code": "4003",
      "ciqual_nom": "Pomme de terre, bouillie/cuite à l'eau",
      "base": "100 g",
      "portion_quantite": 200,
      "portion_unite": "g",
      "portion_libelle": "une portion bouillie de 200 g",
      "valeurs_pour_100": {
        "energy": "81 kcal",
        "protein": "1,8 g",
        "carbs": "16,8 g",
        "sugars": "0,86 g",
        "fat": "0,34 g",
        "saturated": "0,094 g",
        "fiber": "1,8 g",
        "salt": "0,051 g",
        "calcium": "5,83 mg",
        "iron": "0,27 mg",
        "magnesium": "17,3 mg",
        "potassium": "363 mg",
        "vitamin_c": "2,92 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "162 kcal",
        "protein": "3,6 g",
        "carbs": "33,6 g",
        "sugars": "1,72 g",
        "fat": "0,68 g",
        "saturated": "0,188 g",
        "fiber": "3,6 g",
        "salt": "0,102 g",
        "calcium": "11,7 mg",
        "iron": "0,54 mg",
        "magnesium": "34,6 mg",
        "potassium": "726 mg",
        "vitamin_c": "5,84 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "porc",
      "nom": "Porc",
      "categorie": "meat",
      "role": "viande rouge maigre selon le morceau",
      "url": "https://www.aliments.com/aliments/porc.html",
      "ciqual_code": "28202",
      "ciqual_nom": "Porc, filet maigre, en rôti, cuit",
      "base": "100 g",
      "portion_quantite": 120,
      "portion_unite": "g",
      "portion_libelle": "un filet maigre cuit de 120 g",
      "valeurs_pour_100": {
        "energy": "198 kcal",
        "protein": "28,3 g",
        "carbs": "0 g",
        "sugars": "0 g",
        "fat": "9,39 g",
        "saturated": "non renseigné",
        "fiber": "0 g",
        "salt": "0,15 g",
        "calcium": "5,5 mg",
        "iron": "1,29 mg",
        "magnesium": "32,5 mg",
        "potassium": "436 mg",
        "vitamin_c": "1 mg",
        "vitamin_b12": "0,79 µg"
      },
      "valeurs_par_portion": {
        "energy": "237,6 kcal",
        "protein": "34 g",
        "carbs": "0 g",
        "sugars": "0 g",
        "fat": "11,3 g",
        "saturated": "non renseigné",
        "fiber": "0 g",
        "salt": "0,18 g",
        "calcium": "6,6 mg",
        "iron": "1,55 mg",
        "magnesium": "39 mg",
        "potassium": "523 mg",
        "vitamin_c": "1,2 mg",
        "vitamin_b12": "0,948 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "poulet",
      "nom": "Poulet",
      "categorie": "meat",
      "role": "volaille maigre",
      "url": "https://www.aliments.com/aliments/poulet.html",
      "ciqual_code": "36018",
      "ciqual_nom": "Poulet, filet sans peau grillé/poêlé",
      "base": "100 g",
      "portion_quantite": 120,
      "portion_unite": "g",
      "portion_libelle": "un filet sans peau cuit de 120 g",
      "valeurs_pour_100": {
        "energy": "141 kcal",
        "protein": "30,1 g",
        "carbs": "0 g",
        "sugars": "traces",
        "fat": "2 g",
        "saturated": "0,58 g",
        "fiber": "0 g",
        "salt": "0,14 g",
        "calcium": "4,7 mg",
        "iron": "0,39 mg",
        "magnesium": "37 mg",
        "potassium": "440 mg",
        "vitamin_c": "1,43 mg",
        "vitamin_b12": "0,18 µg"
      },
      "valeurs_par_portion": {
        "energy": "169,2 kcal",
        "protein": "36,1 g",
        "carbs": "0 g",
        "sugars": "traces",
        "fat": "2,4 g",
        "saturated": "0,696 g",
        "fiber": "0 g",
        "salt": "0,168 g",
        "calcium": "5,64 mg",
        "iron": "0,468 mg",
        "magnesium": "44,4 mg",
        "potassium": "528 mg",
        "vitamin_c": "1,72 mg",
        "vitamin_b12": "0,216 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "riz",
      "nom": "Riz blanc",
      "categorie": "starch",
      "role": "féculent cuit sans sel",
      "url": "https://www.aliments.com/aliments/riz.html",
      "ciqual_code": "9104",
      "ciqual_nom": "Riz blanc, cuit, sans sel ajouté",
      "base": "100 g",
      "portion_quantite": 180,
      "portion_unite": "g",
      "portion_libelle": "une assiette cuite de 180 g",
      "valeurs_pour_100": {
        "energy": "155 kcal",
        "protein": "3,15 g",
        "carbs": "33,2 g",
        "sugars": "traces",
        "fat": "0,7 g",
        "saturated": "0,17 g",
        "fiber": "1,4 g",
        "salt": "0,045 g",
        "calcium": "6,3 mg",
        "iron": "< 0,25 mg",
        "magnesium": "9,03 mg",
        "potassium": "21,9 mg",
        "vitamin_c": "< 2 mg",
        "vitamin_b12": "0,032 µg"
      },
      "valeurs_par_portion": {
        "energy": "279 kcal",
        "protein": "5,67 g",
        "carbs": "59,8 g",
        "sugars": "traces",
        "fat": "1,26 g",
        "saturated": "0,306 g",
        "fiber": "2,52 g",
        "salt": "0,081 g",
        "calcium": "11,3 mg",
        "iron": "< 0,45 mg",
        "magnesium": "16,3 mg",
        "potassium": "39,4 mg",
        "vitamin_c": "< 3,6 mg",
        "vitamin_b12": "0,058 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "salade",
      "nom": "Salade verte",
      "categorie": "vegetable",
      "role": "légume-feuille cru",
      "url": "https://www.aliments.com/aliments/salade.html",
      "ciqual_code": "25604",
      "ciqual_nom": "Salade verte, crue, sans assaisonnement",
      "base": "100 g",
      "portion_quantite": 80,
      "portion_unite": "g",
      "portion_libelle": "un grand bol de 80 g sans sauce",
      "valeurs_pour_100": {
        "energy": "13,5 kcal",
        "protein": "1,01 g",
        "carbs": "1,5 g",
        "sugars": "0,83 g",
        "fat": "0,1 g",
        "saturated": "0,028 g",
        "fiber": "1,3 g",
        "salt": "0,046 g",
        "calcium": "35,3 mg",
        "iron": "0,64 mg",
        "magnesium": "15,3 mg",
        "potassium": "260 mg",
        "vitamin_c": "1,95 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "10,8 kcal",
        "protein": "0,808 g",
        "carbs": "1,2 g",
        "sugars": "0,664 g",
        "fat": "0,08 g",
        "saturated": "0,022 g",
        "fiber": "1,04 g",
        "salt": "0,037 g",
        "calcium": "28,2 mg",
        "iron": "0,512 mg",
        "magnesium": "12,2 mg",
        "potassium": "208 mg",
        "vitamin_c": "1,56 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "saumon",
      "nom": "Saumon",
      "categorie": "fish",
      "role": "poisson gras",
      "url": "https://www.aliments.com/aliments/saumon.html",
      "ciqual_code": "25996",
      "ciqual_nom": "Saumon, cuit, sans précision (aliment moyen)",
      "base": "100 g",
      "portion_quantite": 120,
      "portion_unite": "g",
      "portion_libelle": "un pavé cuit de 120 g",
      "valeurs_pour_100": {
        "energy": "205 kcal",
        "protein": "23,2 g",
        "carbs": "0,61 g",
        "sugars": "traces",
        "fat": "12,2 g",
        "saturated": "2,48 g",
        "fiber": "0 g",
        "salt": "0,13 g",
        "calcium": "10,2 mg",
        "iron": "0,36 mg",
        "magnesium": "28,4 mg",
        "potassium": "383 mg",
        "vitamin_c": "2,45 mg",
        "vitamin_b12": "2,8 µg"
      },
      "valeurs_par_portion": {
        "energy": "246 kcal",
        "protein": "27,8 g",
        "carbs": "0,732 g",
        "sugars": "traces",
        "fat": "14,6 g",
        "saturated": "2,98 g",
        "fiber": "0 g",
        "salt": "0,156 g",
        "calcium": "12,2 mg",
        "iron": "0,432 mg",
        "magnesium": "34,1 mg",
        "potassium": "460 mg",
        "vitamin_c": "2,94 mg",
        "vitamin_b12": "3,36 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/aller-vers/aller-vers-les-poissons-gras-et-maigres-en-alternance"
      ]
    },
    {
      "slug": "soda",
      "nom": "Cola sucré",
      "categorie": "soda",
      "role": "boisson sucrée",
      "url": "https://www.aliments.com/aliments/soda.html",
      "ciqual_code": "18018",
      "ciqual_nom": "Cola, sucré",
      "base": "100 ml",
      "portion_quantite": 250,
      "portion_unite": "ml",
      "portion_libelle": "un verre de 250 ml",
      "valeurs_pour_100": {
        "energy": "40,1 kcal",
        "protein": "0 g",
        "carbs": "10 g",
        "sugars": "10 g",
        "fat": "0 g",
        "saturated": "0 g",
        "fiber": "0 g",
        "salt": "0,007 g",
        "calcium": "1,92 mg",
        "iron": "0,11 mg",
        "magnesium": "2,44 mg",
        "potassium": "2 mg",
        "vitamin_c": "0 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "100,2 kcal",
        "protein": "0 g",
        "carbs": "25 g",
        "sugars": "25 g",
        "fat": "0 g",
        "saturated": "0 g",
        "fiber": "0 g",
        "salt": "0,018 g",
        "calcium": "4,8 mg",
        "iron": "0,275 mg",
        "magnesium": "6,1 mg",
        "potassium": "5 mg",
        "vitamin_c": "0 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/reduire/reduire-les-boissons-sucrees-aliments-gras-sucres-sales-et-ultra-transformes"
      ]
    },
    {
      "slug": "the",
      "nom": "Thé",
      "categorie": "beverage",
      "role": "boisson infusée",
      "url": "https://www.aliments.com/aliments/the.html",
      "ciqual_code": "18020",
      "ciqual_nom": "Thé infusé, sans sucres ajoutés",
      "base": "100 ml",
      "portion_quantite": 250,
      "portion_unite": "ml",
      "portion_libelle": "une tasse de 250 ml sans sucre",
      "valeurs_pour_100": {
        "energy": "0,4 kcal",
        "protein": "0,1 g",
        "carbs": "0 g",
        "sugars": "0 g",
        "fat": "0 g",
        "saturated": "0 g",
        "fiber": "0 g",
        "salt": "0,004 g",
        "calcium": "1,1 mg",
        "iron": "0,015 mg",
        "magnesium": "2 mg",
        "potassium": "25,8 mg",
        "vitamin_c": "0 mg",
        "vitamin_b12": "0 µg"
      },
      "valeurs_par_portion": {
        "energy": "1 kcal",
        "protein": "0,25 g",
        "carbs": "0 g",
        "sugars": "0 g",
        "fat": "0 g",
        "saturated": "0 g",
        "fiber": "0 g",
        "salt": "0,01 g",
        "calcium": "2,75 mg",
        "iron": "0,037 mg",
        "magnesium": "5 mg",
        "potassium": "64,5 mg",
        "vitamin_c": "0 mg",
        "vitamin_b12": "0 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.anses.fr/fr/content/la-cafeine-nos-conseils-pour-eviter-des-effets-indesirables"
      ]
    },
    {
      "slug": "thon",
      "nom": "Thon au naturel",
      "categorie": "fish",
      "role": "poisson en conserve",
      "url": "https://www.aliments.com/aliments/thon.html",
      "ciqual_code": "26039",
      "ciqual_nom": "Thon, au naturel, appertisé, égoutté",
      "base": "100 g",
      "portion_quantite": 100,
      "portion_unite": "g",
      "portion_libelle": "une portion égouttée de 100 g",
      "valeurs_pour_100": {
        "energy": "143 kcal",
        "protein": "26,8 g",
        "carbs": "0 g",
        "sugars": "0 g",
        "fat": "3,94 g",
        "saturated": "1,01 g",
        "fiber": "0 g",
        "salt": "0,74 g",
        "calcium": "6,26 mg",
        "iron": "0,76 mg",
        "magnesium": "24 mg",
        "potassium": "207 mg",
        "vitamin_c": "traces",
        "vitamin_b12": "2,53 µg"
      },
      "valeurs_par_portion": {
        "energy": "143 kcal",
        "protein": "26,8 g",
        "carbs": "0 g",
        "sugars": "0 g",
        "fat": "3,94 g",
        "saturated": "1,01 g",
        "fiber": "0 g",
        "salt": "0,74 g",
        "calcium": "6,26 mg",
        "iron": "0,76 mg",
        "magnesium": "24 mg",
        "potassium": "207 mg",
        "vitamin_c": "traces",
        "vitamin_b12": "2,53 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/aller-vers/aller-vers-les-poissons-gras-et-maigres-en-alternance",
        "https://www.sante.fr/consommation-de-poissons-et-exposition-au-methylmercure"
      ]
    },
    {
      "slug": "tomate",
      "nom": "Tomate",
      "categorie": "vegetable",
      "role": "fruit-légume cru",
      "url": "https://www.aliments.com/aliments/tomate.html",
      "ciqual_code": "20276",
      "ciqual_nom": "Tomate ronde, crue",
      "base": "100 g",
      "portion_quantite": 150,
      "portion_unite": "g",
      "portion_libelle": "une tomate ronde de 150 g",
      "valeurs_pour_100": {
        "energy": "17,5 kcal",
        "protein": "0,5 g",
        "carbs": "3,42 g",
        "sugars": "3 g",
        "fat": "< 0,5 g",
        "saturated": "< 0,01 g",
        "fiber": "1 g",
        "salt": "< 0,013 g",
        "calcium": "6,8 mg",
        "iron": "0,17 mg",
        "magnesium": "7 mg",
        "potassium": "210 mg",
        "vitamin_c": "19,9 mg",
        "vitamin_b12": "non renseigné"
      },
      "valeurs_par_portion": {
        "energy": "26,2 kcal",
        "protein": "0,75 g",
        "carbs": "5,13 g",
        "sugars": "4,5 g",
        "fat": "< 0,75 g",
        "saturated": "< 0,015 g",
        "fiber": "1,5 g",
        "salt": "< 0,019 g",
        "calcium": "10,2 mg",
        "iron": "0,255 mg",
        "magnesium": "10,5 mg",
        "potassium": "315 mg",
        "vitamin_c": "29,8 mg",
        "vitamin_b12": "non renseigné"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "veau",
      "nom": "Veau",
      "categorie": "meat",
      "role": "viande rouge",
      "url": "https://www.aliments.com/aliments/veau.html",
      "ciqual_code": "6564",
      "ciqual_nom": "Veau, viande, cuite (aliment moyen)",
      "base": "100 g",
      "portion_quantite": 120,
      "portion_unite": "g",
      "portion_libelle": "une portion cuite de 120 g",
      "valeurs_pour_100": {
        "energy": "164 kcal",
        "protein": "29,1 g",
        "carbs": "0,011 g",
        "sugars": "0 g",
        "fat": "5,25 g",
        "saturated": "1,87 g",
        "fiber": "0 g",
        "salt": "0,19 g",
        "calcium": "15,7 mg",
        "iron": "0,99 mg",
        "magnesium": "26,9 mg",
        "potassium": "non renseigné",
        "vitamin_c": "non renseigné",
        "vitamin_b12": "2,11 µg"
      },
      "valeurs_par_portion": {
        "energy": "196,8 kcal",
        "protein": "34,9 g",
        "carbs": "0,013 g",
        "sugars": "0 g",
        "fat": "6,3 g",
        "saturated": "2,24 g",
        "fiber": "0 g",
        "salt": "0,228 g",
        "calcium": "18,8 mg",
        "iron": "1,19 mg",
        "magnesium": "32,3 mg",
        "potassium": "non renseigné",
        "vitamin_c": "non renseigné",
        "vitamin_b12": "2,53 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite"
      ]
    },
    {
      "slug": "yaourt",
      "nom": "Yaourt nature",
      "categorie": "dairy",
      "role": "produit laitier fermenté",
      "url": "https://www.aliments.com/aliments/yaourt.html",
      "ciqual_code": "19593",
      "ciqual_nom": "Yaourt ou lait fermenté, nature",
      "base": "100 g",
      "portion_quantite": 125,
      "portion_unite": "g",
      "portion_libelle": "un pot de 125 g",
      "valeurs_pour_100": {
        "energy": "50,1 kcal",
        "protein": "3,83 g",
        "carbs": "4,26 g",
        "sugars": "4 g",
        "fat": "1,68 g",
        "saturated": "1,08 g",
        "fiber": "traces",
        "salt": "0,1 g",
        "calcium": "137 mg",
        "iron": "< 0,25 mg",
        "magnesium": "12,4 mg",
        "potassium": "180 mg",
        "vitamin_c": "< 2 mg",
        "vitamin_b12": "0,15 µg"
      },
      "valeurs_par_portion": {
        "energy": "62,6 kcal",
        "protein": "4,79 g",
        "carbs": "5,32 g",
        "sugars": "5 g",
        "fat": "2,1 g",
        "saturated": "1,35 g",
        "fiber": "traces",
        "salt": "0,125 g",
        "calcium": "171 mg",
        "iron": "< 0,312 mg",
        "magnesium": "15,5 mg",
        "potassium": "225 mg",
        "vitamin_c": "< 2,5 mg",
        "vitamin_b12": "0,188 µg"
      },
      "source": "https://doi.org/10.57745/RDMHWY",
      "evidence": [
        "https://doi.org/10.57745/RDMHWY",
        "https://ciqual.anses.fr/",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite",
        "https://www.mangerbouger.fr/l-essentiel/les-recommandations-sur-l-alimentation-l-activite-physique-et-la-sedentarite/aller-vers/aller-vers-une-consommation-de-produits-laitiers-suffisante-mais-limitee"
      ]
    }
  ]
}