Osati kokha mukamamwa mankhwala omalizidwa, komanso mukamaphika, ndikofunikira kuwerengera zopatsa mphamvu za mbale. Kuti muchite izi, muyenera "kuwola" mbaleyo m'zigawo zake ndikudziwa KBZHU yawo. Ndi munthawi ngati izi pomwe patebulo la kalori wa ufa amapulumutsa.
| Mtundu wa ufa | Zakudya za calorie (kcal pa magalamu 100) | BZHU (g pa magalamu 100) |
| Amarantova | 293 | 9/1,7/61,5 |
| Mtola | 293 | 21/2/48 |
| Buckwheat | 349 | 13,8/1/72 |
| Kokonati | 456 | 20/16/60 |
| Chimanga | 327 | 7/2/78 |
| Nsalu | 271 | 36/10/6 |
| Amondi | 608 | 26/54,5/13,2 |
| Chickpea | 389 | 22,2/7/58,1 |
| Phalaphala | 375 | 12/6/59 |
| Polbovaya | 288 | 10,5/1,2/54,5 |
| Tirigu umafunika | 339 | 11/1,4/70 |
| Tirigu wolira | 313 | 11/1,5/65 |
| Rye | 295 | 12/2/36 |
| Mpunga | 365 | 6/1,5/80 |
| Soy | 384 | 45/11,5/22,4 |
| Speltova | 149 | 12/0,7/24 |
| Tirigu wathunthu | 303 | 13,4/1,6/58 |
| Balere | 300 | 9/1/64 |
| Dzungu | 300 | 33/9/23 |
| Cheryomukhovaya | 120 | 7,8/0/21 |
| Kinoya | 370 | 14/6/57 |
| Sesame | 468 | 46/12/31 |
| Chiponde | 595 | 25/46/14 |
| Hemp | 293 | 30/8/24,8 |
Mutha kutsitsa tebulo kuti lizikhala pafupi nthawi zonse.
