Palibe pulogalamu yazakudya yopanda zipatso. Athandiza m'malo mwa shuga womwe mumawaphonya pafupipafupi pa zakudya zanu. Komabe, musagwiritse ntchito mopitirira muyeso zipatso zosakaniza. Monga akunenera, zonse ziyenera kukhala zochepa. Ndicho chifukwa chake tebulo la zipatso zili ndi kalori nthawi zonse kuti mukhale ndi zakudya zoyenera, malinga ndi zomwe zili ndi kalori ndi BJU, zomwe zimayang'ana kwambiri pa inu.
| Dzina la zipatso | Mapuloteni, g 100 g | Mafuta, g pa 100 g | Zakudya, g 100 g | Zakudya za calorie, kcal |
| Apurikoti | 0.9 | 0.1 | 9.0 | 44 |
| Apurikoti wamzitini | 0.4 | 0.1 | 15.5 | 67 |
| Peyala | 2.0 | 20.0 | 6.0 | 212 |
| Quince | 0.6 | 0.5 | 9.8 | 40 |
| Aki | 1.0 | 15.0 | 8.0 | 151 |
| Cherry maula | 0.2 | 0.0 | 6.9 | 27 |
| Chinanazi | 0.4 | 0.2 | 10.6 | 49 |
| Chinanazi chamzitini | 0.1 | 0.1 | 14.0 | 57 |
| lalanje | 0.9 | 0.2 | 8.1 | 36 |
| Kuzifutsa lalanje | 0.6 | 0.0 | 8.9 | 37 |
| Chivwende | 0.6 | 0.1 | 5.8 | 25 |
| Vwende lamzitini | 0.5 | 0.1 | 9.0 | 37 |
| Acerola | 0.4 | 0.3 | 7.7 | 32 |
| Nthochi | 1.5 | 0.2 | 21.8 | 95 |
| tcheri | 0.8 | 0.5 | 11.3 | 52 |
| Cherry 4 nyengo zovutitsidwa | 0.8 | 0.2 | 10.7 | 50 |
| Cherry Hortex Yotsekedwa | 0.9 | 0.4 | 9.9 | 49 |
| Yamatcheri owundana | 0.9 | 0.4 | 11.0 | 46 |
| Yamatcheri amzitini | 0.8 | 0.2 | 10.6 | 45 |
| Granadilla | 0.5 | 0.1 | 8.0 | 46 |
| Nkhokwe | 0.9 | 0.0 | 13.9 | 52 |
| Chipatso champhesa | 0.7 | 0.2 | 6.5 | 29 |
| Peyala | 0.4 | 0.3 | 10.9 | 42 |
| Zamzitini peyala | 0.2 | 0.0 | 15.6 | 65 |
| Guava | 2.6 | 1.0 | 8.9 | 68 |
| Chomera cha Strawberry | 0.6 | 0.6 | 17.4 | 69 |
| Guarana | 0.1 | 0.0 | 6.5 | 26 |
| Jackfruit (chipatso cha mkate) | 1.4 | 0.3 | 22.4 | 94 |
| Durian | 1.5 | 5.3 | 23.3 | 147 |
| Vwende | 0.6 | 0.3 | 7.4 | 33 |
| Vwende wokondedwa | 0.6 | 0.3 | 7.4 | 33 |
| Gerdela | 0.9 | 0.2 | 10.0 | 46 |
| Star apulo | 0.5 | 0.4 | 15.3 | 67 |
| chith | 0.7 | 0.2 | 13.7 | 49 |
| Carambola | 1.0 | 0.0 | 7.0 | 31 |
| Kiwano | 1.8 | 1.3 | 7.6 | 44 |
| kiwi | 1.0 | 0.6 | 10.3 | 48 |
| Dogwood | 1.0 | 0.0 | 10.5 | 44 |
| Clementine | 0.9 | 0.2 | 10.3 | 47 |
| Corlan | 0.7 | 0.2 | 18.0 | 82 |
| Kumquat | 1.9 | 0.9 | 9.4 | 71 |
| Layimu | 0.9 | 0.1 | 3.0 | 16 |
| Mandimu | 0.9 | 0.1 | 3.0 | 16 |
| Ndimu yamchere | 0.4 | 0.3 | 6.5 | 21 |
| Ndimu ya ku Japan (Yuzu) | 0.5 | 0.1 | 7.0 | 21 |
| Lychee | 0.8 | 0.3 | 14.4 | 65 |
| Longan | 1.3 | 0.1 | 14.0 | 60 |
| Lucuma | 0.1 | 0.1 | 7.9 | 32 |
| Mabolo | 0.5 | 0.4 | 15.3 | 67 |
| Zipatso zamatsenga | 0.0 | 0.0 | 7.7 | 30 |
| Maclura (apulo la Adamu) | 0.0 | 0.0 | 0.0 | |
| Mammeya | 0.5 | 0.5 | 9.5 | 51 |
| mango | 0.5 | 0.3 | 11.5 | 67 |
| Mangosteen (mangosteen) | 0.6 | 0.3 | 14.0 | 62 |
| Chimandarini | 0.8 | 0.2 | 7.5 | 33 |
| Zamzitini tangerine | 0.6 | 0.3 | 8.9 | 37 |
| Chipatso chokhumba | 2.4 | 0.4 | 13.4 | 68 |
| Marang | 2.5 | 0.7 | 27.3 | 125 |
| Marula | 0.6 | 0.5 | 9.6 | 48 |
| Mora | 1.5 | 0.5 | 5.9 | 34 |
| Medlar | 0.0 | 0.0 | 12.0 | 53 |
| Medlar waku Japan | 0.4 | 0.2 | 10.4 | 47 |
| Timadzi tokoma | 0.9 | 0.2 | 11.8 | 48 |
| Noina (Shuga Apple) | 0.4 | 0.4 | 9.8 | 47 |
| Noni | 0.1 | 0.3 | 10.0 | 44 |
| Papaya | 0.6 | 0.1 | 9.2 | 48 |
| Passionflower buluu (nyenyezi ya Cavalier) | 2.4 | 0.4 | 13.4 | 68 |
| Pepino | 0.0 | 0.0 | 20.0 | 80 |
| pichesi | 0.9 | 0.1 | 11.3 | 46 |
| Zamapichesi zamzitini | 0.3 | 0.1 | 14.7 | 68 |
| Pitaya | 0.5 | 0.3 | 12.0 | 50 |
| Pulagi | 1.2 | 0.1 | 11.0 | 57 |
| Pomelo | 0.6 | 0.2 | 6.7 | 32 |
| Rambutan | 0.6 | 0.2 | 19.0 | 82 |
| Salakka | 0.0 | 0.0 | 12.0 | 50 |
| Sapodilla | 0.4 | 1.1 | 14.7 | 83 |
| Sapota (Black Apple) | 2.1 | 0.6 | 31.2 | 134 |
| Okoma | 0.7 | 0.2 | 9.0 | 58 |
| Syzygium | 0.6 | 0.3 | 5.6 | 25 |
| maula | 0.8 | 0.3 | 9.6 | 42 |
| Plum 4 nyengo zatsutsana | 0.8 | 0.2 | 7.7 | 94 |
| Tamarillo | 0.0 | 0.0 | 12.5 | 50 |
| Tangelo | 1.0 | 1.0 | 13.0 | 70 |
| gelegedeya | 0.8 | 0.3 | 11.5 | 53 |
| Kutembenuka | 1.5 | 0.3 | 9.4 | 54 |
| Feijoa | 1.0 | 1.0 | 11.0 | 49 |
| Feronia (Wood Apple) | 0.3 | 0.2 | 12.0 | 50 |
| Zipatso zosakaniza 4 nyengo | 0.9 | 0.0 | 7.7 | 34 |
| Zipatso | 0.6 | 0.2 | 12.9 | 56 |
| Persimmon | 0.5 | 0.3 | 15.3 | 66 |
| Persimmon virginiana | 0.5 | 0.4 | 15.3 | 67 |
| Tsabr | 0.7 | 0.5 | 6.0 | 41 |
| Chuma | 0.9 | 0.1 | 3.0 | 34 |
| Citron Buddha Dzanja | 0.9 | 0.1 | 3.0 | 34 |
| Champedak | 2.1 | 0.6 | 26.1 | 117 |
| Cherries | 1.1 | 0.4 | 11.5 | 50 |
| Cherimoya | 1.7 | 0.6 | 15.4 | 74 |
| Chupa-chupa (Matiziya wabwino) | 0.5 | 0.3 | 15.2 | 64 |
| Mabulosi | 0.7 | 0.0 | 13.6 | 52 |
| apulosi | 0.4 | 0.4 | 9.8 | 47 |
| Apple Golide | 0.5 | 0.2 | 10.7 | 53 |
| Agogo aakazi a Smith | 0.4 | 0.4 | 9.7 | 48 |
| Apulo wokoma ndi wowawasa | 0.5 | 0.5 | 12.3 | 59 |
| Maapulo okoma ophika | 0.5 | 0.3 | 24.0 | 89 |
| Fuji Apple | 0.4 | 0.2 | 19.1 | 71 |
| Keke ya Apple | 0.3 | 0.2 | 10.4 | 46 |
Mutha kutsitsa tebulo kuti musataye pano.
