Palibe chakudya chimodzi chokwanira chomwe chimatha popanda mazira. Ndi nkhokwe chabe ya mapuloteni achilengedwe ndi calcium. Koma, ngakhale izi, mazira ali ndi zonenepetsa zawo, zomwe ziyenera kuganiziridwa kuti zisanenepe. Tchati cha Kalori cha Mazira ndi Zogulitsa Mazira chikuthandizani kupanga mapulani anu odyera potengera zakudya izi. Kuphatikiza pa kudya kwa kalori, tebulo lilinso ndi zomwe zili ndi BZHU.
| Dzina lazogulitsa | Zakudya za calorie, kcal | Mapuloteni, g 100 g | Mafuta, g pa 100 g | Zakudya, g 100 g |
| Dzira m'malo, madzi kapena mazira, opanda mafuta | 48 | 10 | 0 | 2 |
| Dzira lolowetsa ufa | 444 | 55,5 | 13 | 21,8 |
| Melange | 157 | 12,7 | 11,5 | 0,7 |
| Mazira a ufa omelet | 200 | 10,3 | 17 | 1,6 |
| Egnog (chakumwa chopangidwa ndi mazira omenyedwa ndi shuga, ramu kapena vinyo) | 88 | 4,55 | 4,19 | 8,05 |
| Dzira lokazinga | 243 | 12,9 | 20,9 | 0,9 |
| Mazira ophwanyika | 149 | 9,99 | 10,98 | 1,61 |
| Mafinya, mazira | 131 | 13,1 | 5,6 | 7,5 |
| Dzira loyera la nkhuku | 52 | 10,9 | 0,17 | 0,73 |
| Chicken dzira loyera, mazira | 48 | 10,2 | 0 | 1,04 |
| Dzira loyera la nkhuku, zouma | 350 | 82,4 | 1,8 | 1,2 |
| Chicken dzira loyera, zouma, mu flakes, ndi shuga wotsika | 351 | 76,92 | 0,04 | 4,17 |
| Chicken dzira loyera, zouma, ufa, ndi shuga wotsika | 376 | 82,4 | 0,04 | 4,47 |
| Dzira loyera la nkhuku, louma, lolimba, lochepa shuga | 357 | 84,08 | 0,32 | 4,51 |
| Dzira la nkhuku | 322 | 15,86 | 26,54 | 3,59 |
| Nkhuku dzira yolk, mazira | 296 | 15,53 | 25,6 | 0,81 |
| Nkhuku dzira yolk, mazira, zotsekemera | 307 | 13,87 | 22,82 | 10,95 |
| Nkhuku dzira yolk, mazira, mchere | 275 | 14,07 | 22,93 | 1,77 |
| Nkhuku dzira yolk, zouma | 669 | 33,63 | 59,13 | 0,66 |
| Kusakaniza kwa Mazira (USDA ovomerezeka) | 555 | 35,6 | 34,5 | 23,97 |
| Dzira ufa | 542 | 46 | 37,3 | 4,5 |
| Dzira la tsekwe | 185 | 13,87 | 13,27 | 1,35 |
| Dzira la Turkey | 171 | 13,68 | 11,88 | 1,15 |
| Dzira la nkhuku | 157 | 12,7 | 11,5 | 0,7 |
| Dzira lophika kwambiri | 158,7 | 12,828 | 11,616 | 0,707 |
| Dzira la nkhuku lofewa | 158,7 | 12,828 | 11,616 | 0,707 |
| Dzira la nkhuku, yokazinga | 196 | 13,61 | 14,84 | 0,83 |
| Dzira la nkhuku, lokazinga (wopanda mafuta) | 174,6 | 14,598 | 12,557 | 0,805 |
| Dzira la nkhuku, zouma | 592 | 48,05 | 43,9 | 1,13 |
| Dzira la nkhuku, mazira | 147 | 12,33 | 9,95 | 1,01 |
| Dzira la nkhuku, mazira, mchere | 138 | 10,97 | 10,07 | 0,83 |
| Dzira la nkhuku, omelet | 154 | 10,57 | 11,66 | 0,64 |
| Dzira la nkhuku, poached | 143 | 12,51 | 9,47 | 0,71 |
| Dzira la nkhuku, zouma, zokhazikika, zopindulitsa ndi shuga | 615 | 48,17 | 43,95 | 2,38 |
| Dzira la zinziri | 168 | 11,9 | 13,1 | 0,6 |
| Dzira ndi mayonesi | 256 | 4,1 | 24,5 | 4,7 |
| Dzira la bakha | 185 | 12,81 | 13,77 | 1,45 |
Mutha kutsitsa tebulo kuti muzitha kuligwiritsa ntchito nthawi zonse pano.
