Nutritional Value of Products 2024 PDF

Nutritional value of products  Contents nuts Almonds ________________________________________________________04 Pistachios in shells ________________________________________________05 Walnuts ________________________________________________________ 06 Peanuts ____________...

Nutritional value of products  Contents nuts Almonds ________________________________________________________04 Pistachios in shells ________________________________________________05 Walnuts ________________________________________________________ 06 Peanuts ________________________________________________________ 07 Brazilian peanuts_________________________________________________ 08 Cashews________________________________________________________ 09 Macadamia nuts __________________________________________________ 10 Pecans __________________________________________________________ 11 Chickpeas _______________________________________________________ 12 Hazelnuts________________________________________________________ 13 seeds Chia seeds ______________________________________________________ 15 Coconut desiccated & grated_______________________________________ 16 Flaxseeds/ linseeds _______________________________________________ 17 Sunflower seeds __________________________________________________ 18 Pumpkin seeds kernels _____________________________________________ 19 Pinenut kernels ___________________________________________________20 Oat flakes _______________________________________________________ 21 Quinoa _________________________________________________________ 22 dried fruits Apple___________________________________________________________ 24 Apricots_________________________________________________________ 25 Banana chips_____________________________________________________ 26 Black currants____________________________________________________ 27 Cherries_________________________________________________________ 28 Cranberries______________________________________________________ 29 Dates___________________________________________________________ 30 Figs_____________________________________________________________ 31 Ginger__________________________________________________________ 32 Goji berries______________________________________________________ 33 Kiwi____________________________________________________________ 34 Mango__________________________________________________________ 35 Papaya_________________________________________________________ 36 Pineapple________________________________________________________ 37 Plums/ prunes____________________________________________________ 38 Strawberries_____________________________________________________ 39 Sultana raisins____________________________________________________ 40 Blonde prunes____________________________________________________ 41 honey & derivatives Peloponnese Fir Honey_____________________________________________ 43 Kalymnos Thyme Honey____________________________________________ 44 Creta Thyme Honey_______________________________________________ 45 Gold Pearl Honey__________________________________________________46 Honey, Bee Pollen & Royal Jelly______________________________________ 47 nuts  Almonds They are produced in the foothills of the mountains of Thessaly and Macedonia. It is the traditional Greek variety "firania". Nutritional value Almonds are rich in: Fibre Protein Vitamin E Vitamins of the B complex Magnesium, phosphorus, calcium, potassium Monounsaturated and polyunsaturated fatty acids Phytosterols Nutrition claims* Low sugar content Does not contain sodium or salt High content of dietary fiber A source of protein Nutritional analysis** Nutrition declaration per 100g: Energy 2640kJ / 575kcal, Fat 49g of which saturates 4g, Carbohydrate 22g of which sugars 4g, Fibre 12g, Protein 21g, Salt 0g. Ways of consumption You can eat almonds: As a small nutritious snack between meals. Adding them to various meals such as salads, yogurt, rice and smoothies, to enhance their nutritional value. Making almond milk, which is much healthier than cow milk and also offers a variety of nutrients as well as the required calcium. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 04 Pistachios in shells Pistachios are cultivated on farms in the Saronic Gulf. The soil draws the salt from the sea. After harvesting they are spread out in the sun for 4 to 5 days. Drying is carried out in the old traditional way to preserve the oils and aromas of the fruit. Nutritional value Pistachios are rich in: Phytosterols Monounsaturated fatty acids Carotenoids (lutein andzeaxanthin) Fibre Polyphenolic antioxidants Vitamin E Vitamins of the B complex Magnesium, phosphorus, copper, calcium, potassium, iron, zinc, manganese and selenium Nutrition claims* A very low sodium/salt content A high content of dietary fiber A source of protein. Nutritional analysis** Nutrition declaration per 100g: Energy 2331kJ /557kcal, Fat 44g of which saturates 5g, Carbohydrate 28g of which sugars 8g, Fibre 10g, Protein 21g, Salt 0,03g. Ways of consumption You can eat pistachios: As a small nutritious snack in the course of the day(one handful). Adding to variousmeals such as salads, yogurt dishes andrice or quinoa. Adding to homemadesweets such as truffleswith cocoa and oatbiscuits or energy. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 05  Walnuts The nuts are grown in mountainous parts of Greece and they are harvested and processed by hand. Nutritional value Walnuts are rich in: Monounsaturated fatty acids Omega 3 fatty acids Phytochemicals (ellagic acid, carotenoids, polyphenols) Vitamin E B Vitamins Manganese, magnesium, copper, calcium, potassium, iron, zinc and selenium Nutrition claims* A low sugar content A very low sodium/salt content A high content of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 2957kJ / 716kcal, Fat 65,2g of which saturates 6,1g, Carbohydrate 13,7g of which sugars 2,6g, Fibre 6,7g, Protein 15,2g, Salt 0,05g. Ways of consumption You can eat walnuts: As a small nutritious snack during the day (one handful). Adding to youroatmeal for a healthy breakfast or to salads andsmoothies. Adding to homemadeenergy bars or even to bread along with other grains to increase the intakeof good fats and fibre in your diet. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 06  Peanuts Nutritional value Peanuts are rich in: Protein Fibre Phenolic antioxidants (resveratrol) Vitamin E Vitamins of the B complex Manganese, magnesium, copper, calcium, potassium, iron, zinc and selenium Coenzyme Q10 Nutrition claims* A low sugar content A very low sodium/salt content A high content of dietary fiber A source of protein Nutritional analysis** Nutrition declaration per 100g: Energy 2601kJ /627kcal, Fat 49,2g of which saturates 6,3g, Carbohydrate 16,1g of which sugars 4,7g, Fibre 8,5g, Protein 25,8g, Salt 0,05g. Ways of consumption You can eat peanuts: As a small nutritious snack during the day (one handful). Making homemade peanut butter (mixing peanuts with 2 Tb. vegetable oil, 1 Tb. honey. and 1 pinch of salt in a mixer), which can be spread on top of bread, fruit (goes well with bananas, apples and pears) and vegetables onsticks (e.g. carrot, cucumber, celery). *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 07 Brazilian peanuts Nutritional value Brazilian Peanuts are rich in: Selenium Vitamins of the B complex Protein Vitamin E Magnesium, copper, manganese, phosphorus, calcium, potassium, iron and zinc Monounsaturated fatty acids Nutrition claims* A low sugar content Does not contain sodium or salt A source of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 2813kJ / 682kcal, Fat 68,2g of which saturates 16,4g, Carbohydrate 3,1g of which sugars 2,4g, Fibre 4,3g, Protein 14,1g, Salt 0g. Ways of consumption You can eat the Brazilian nuts: As a small nutritious snack between meals (caution! no more than 3 pieces, because the increased consumption of these may be toxic to the body). Adding them to salads and starchy meals like rice and oatmeal. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 08  Cashews Nutritional value Cashews are rich in: Monounsaturated fatty acids Manganese, copper, iron, magnesium, zinc, selenium, potassium B Vitamins Zeaxanthin Nutrition claims* A very low sodium/salt content A high content of dietary fiber A source of protein. Nutritional analysis** Nutrition declaration per 100g: Energy 2314kJ /553kcal, Fat 43,9g of which saturates 7,8g, Carbohydrate 30,2g of which sugars 5,9g, Fibre 3,3g, Protein 18,2g, Salt 0,03g. Ways of consumption You can eat cashews: As a small nutritious snack between meals. Adding to different meals, including dishes containing rice, chicken and curry. Adding to homemade sweets such as cakes, biscuits and cereal bars. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 09 Macadamia nuts Nutritional value Macadamia nuts are rich in: Monounsaturated fatty acids Selenium Calcium, iron, magnesium, manganese, copper and zinc Fibre Antioxidants (Vitamin A & E, flavonoids, phytosterols) Vitamins of the B complex Nutrition claims* A low sugar content A very low sodium/salt content A high content of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 3242kJ / 786kcal, Fat 75,8g of which saturates 12,1g, Carbohydrate 13,8g of which sugars 4,6g, Fibre 8,6g, Protein 7,9g, Salt 0,01g. Ways of consumption You can consume macadamia nuts: As a small nutritious snack between meals. Adding to a meal containing meat, chicken or seafood, to make them tastier. Adding to the preparation of homemade sweets, since the flavour goes well with nuts and chocolate. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 10  Pecans Nutritional value Pecans are rich in: Monounsaturated fatty acids Phenolic antioxidants Phytochemicals (ellagic acid, carotenoids, lutein, zeaxanthin) Vitamin E B Vitamins Manganese, magnesium, calcium, potassium, iron, zinc and selenium Nutrition claims* A low sugar content Does not contain sodium or salt A high content of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 3131kJ / 759kcal, Fat 72g of which saturates 6,2g, Carbohydrate 13,9g of which sugars 4g, Fibre 9,6g, Protein 9,2g, Salt 0g. Ways of consumption You can eat pecans: As a small nutritious snack during the day (one handful). Adding to salads and main dishes, replacing meat, since they provide a good source of protein and fat-free cholesterol. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 11  Chickpeas Nutritional value Chickpeas are rich in: Protein Dietary fibre (soluble and insoluble) Phytochemicals (saponins) Iron, manganese, potassium, phosphorus and zinc Water-soluble vitamins (vitamin C, riboflavin, niacin, pantothenic acid and folic acid) Nutrition claims* Low in saturated fat A high content of dietary fiber High protein content Nutritional analysis** Nutrition declaration per 100g: Energy 1574kJ /376kcal, Fat 6g of which saturates 0,6g, Carbohydrate 56,7g of which sugars 9,6g, Fibre 12,2g, Protein 19,2g, Salt 1,15g. Ways of consumption You can eat chickpeas… As a nutritioussnack, combining with dried fruit, for a more complete and delicious snack through the day. Adding tooatmeal, salads, rice and bulgur to increase the nutritional value of the meal. Adding tohomemade sweets instead of other nuts, to reduce the caloricvalue. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 12  Hazelnuts Nutritional value Hazelnuts are rich in: Vitamin E Fibre Vitamins of the B complex Manganese, magnesium, copper, calcium, potassium, iron and selenium Monounsaturated fatty acids Phytosterols Nutrition claims* A low sugar content Does not contain sodium or salt A high content of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 2863kJ / 693kcal, Fat 60,8g of which saturates 4,5g, Carbohydrate 16,7g of which sugars 4,3g, Fibre 9,7g, Protein 14,9g, Salt 0g. Ways of consumption You can eat hazelnuts: As a small nutritious snack in the course of the day, and mixed with a few dry fruits like prunes or dates, you'll have a smart and delicioussweet snack! Adding to the various meals such assalads, yogurt and to home-made desserts, like cookies andcereal bars. Making hazelnut butter, mixing mixer a few cups of raw hazelnutsalong with a small amount of salt, vanilla, cinnamonor any other scents you want. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 13 seeds  Chia seeds Nutritional value The Chia seeds are rich in: Fibre Omega 3 fatty acids Protein Vitamin C B Vitamins Iron, calcium, manganese, magnesium, potassium and phosphorus Nutrition claims* Does not contain sugar Does not contain sodium or salt A high content of dietary fiber A source of protein Nutritional analysis** Nutrition declaration per 100g: Energy 2198kJ / 525kcal, Fat 31g of which saturates 3,3g, Carbohydrate 34g of which sugars 0g, Fibre 24g, Protein 20g, Salt 0g. Ways of consumption You can eat Chia seeds: Making a tonic beverage out of them. Adding them individually or ground (for better absorption) in salads, cereals, yogurt, smoothies at home but also in various doughs. Making a gel out of them (mixing 1 part chiaseeds with 9 parts of water and stirring the mixture) and using it as an auxiliary for intestinal function or for inducing satiety, or as a substitute in recipescontaining egg. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 15 Coconut desicated & grated Nutritional value Coconut flakes are rich in: Saturated fatty acids Vitamin E Vitamin C Fibre Antioxidants Potassium, magnesium, calcium, manganese, iron, phosphorus, copper and selenium Nutrition claims* A very low sodium/salt content A high content of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 2638kJ / 630kcal, Fat 55g of which saturates 46g, Carbohydrate 39g of which sugars 5g, Fibre 34g, Protein 7g, Salt 0,03g Ways of consumption You can eat the coconut flakes: Adding them to homemade sweets such as cakes, biscuits and cereal bars. Making homemade coconut milk, which is rich in calcium, magnesium and antioxidants. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 16 Flaxseeds/ linseeds Nutritional value Flaxseeds are rich in: Monounsaturated fatty acids and Omega 3 essential fatty acids Dietary fibre (soluble and insoluble) Phytoestrogens (lignans) Vitamin E Vitamins of the B complex Iron, calcium, manganese, magnesium, potassium, zinc and selenium Nutrition claims* A low sugar content A very low sodium/salt content A high content of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 2638kJ / 630kcal, Fat 42g of which saturates 3,8g, Carbohydrate 30,7g of which sugars 1,7g, Fibre 27,9g, Protein 18,3g, Salt 0,03g. Ways of consumption You can consume flaxseeds: adding them whole or ground (for better absorption) in salads, cereals, yogurt, home-made smoothies, to energy bars and pastries. Using them as a substitute in recipes containing egg Using them as a thickening factor in various sauces. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 17  Sunflower seeds Nutritional value Sunflower seeds are rich in: Monounsaturated and polyunsaturatedfatty acids Protein Vitamin E Folic acid Vitamins of the B complex Calcium, iron, manganese,magnesium, zinc, copper and selenium Nutrition claims* A low sugar content A very low sodium/salt content A high content of dietary fiber A source of protein Nutritional analysis** Nutrition declaration per 100g: Energy 2668kJ / 644kcal, Fat 51,5g of which saturates 4,5g, Carbohydrate 20g of which sugars 2,6g, Fibre 8,6g, Protein 20,8g, Salt 0,02g. Ways of consumption You can eat sunflower seeds: As a small nutritious snack throughout the day (1 handful of sunflower seeds). Adding them raw or roasted in salads, smoothies and homemade cereal bars. Adding them to bakery products (bread, pies, cookies) to increase their nutritional value. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 18 Pumpkin seeds kernels Nutritional value Pumpkin seeds are rich in: Monounsaturated fatty acids Protein Vitamin E B Vitamins Copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium Nutrition claims* A low sugar content A very low sodium/salt content A source of dietary fiber A high content of protein Nutritional analysis** Nutrition declaration per 100g: Energy 2557kJ / 617kcal, Fat 49g of which saturates 8,6g, Carbohydrate 10,7g of which sugars 1,4g, Fibre 6g, Protein 30,2g, Salt 0,02g. Ways of consumption You can eat pumpkin seeds: As a small nutritious snack during the day (1 handful pumpkin seeds). Adding them raw to breakfast cereals, salads, and homemade soups in order to assign a better texture and flavour to them. Adding them to bakery products (bread, pies) to increase their nutritional value. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 19 Pinenut kernels Nutritional value Pine nut kernels are rich in: Monounsaturated and polyunsaturated fatty acids Antioxidant vitamins (C, D, A, E) B Vitamins Iron, calcium, manganese, magnesium, potassium, zinc and selenium Lutein Nutrition claims* A low sugar content Does not contain sodium or salt A source of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 3016kJ / 730kcal, Fat 68,4g of which saturates 4,9g, Carbohydrate 13,1g of which sugars 3,6g, Fibre 3,7g, Protein 13,7g, Salt 0,01g. Ways of consumption You can eat pine nut kernels: Adding them raw or roasted to salads, but also in starchy foods such as rice, quinoa and bulgur, thus increasing their nutritional value. Using them for the preparation of various sauces (pesto), or in cooked dishes (stuffed vegetables, spinach). *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 20 Oat flakes Nutritional value Oat flakes are rich in: Protein Soluble and insoluble fibre (beta-glycan) Vitamin E (Tocopherol) B Vitamins Iron, magnesium, calcium, potassium, sulphur, phosphorus, manganese Omega 3 and Omega 6 fatty acids Nutrition claims* Low in saturated fat A low sugar content Does not contain sodium or salt A high content of dietary fiber A source of protein Nutritional analysis** Nutrition declaration per 100g: Energy 1520kJ / 363kcal, Fat 5,7g of which saturates 1,2g, Carbohydrate 60g of which sugars 1,8g, Fibre 10g, Protein 13g, Salt 0,01g. Ways of consumption We can use oats (in the form of flakes or bran) in our breakfast, adding milk or yogurt with nuts and dried fruits. Additionally, oats can replace various bread recipes. We can add oats to various smoothies and shakes thereby increasing their energy and the content of fibre. Oats can also be used in many confectionery recipes, e.g. in cakes, biscuits, cereal bars, but even in bread making. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 21 Quinoa Nutritional value Quinoa is rich in: Fibre Protein Vitamin E B Vitamins Iron, magnesium, calcium, potassium, sodium, zinc, phosphorus, manganese, copper Omega 3 and Omega6 fatty acids Nutrition claims* Does not contain saturated fat A low sugar content A very low sodium/salt content A high content of dietary fiber A source of protein Nutritional analysis** Nutrition declaration per 100g: Energy 1557kJ / 372kcal, Fat 6,3g of which saturates 0g, Carbohydrate 62,5g of which sugars 4g, Fibre 8,2g, Protein 15,2g, Salt 0,01g. Ways of consumption Quinoa is cooked and can be eaten as a separate meal optionally enriched with nuts and seeds, thereby increasing the nutritional value. Also it can be added to various meals such as salads, but also to milk (ideally almond) with fruits and berries thus creating an alternative and particularly powerful breakfast. Furthermore, it canbe used in the preparation of biscuits and nutrients as well as in all recipes that contain rice, replacing it (e.g. spinach quinoa, stuffed vegetables with quinoa, etc.). Finally, quinoa is an excellent food for vegetarians since it is a very rich source of vegetable protein. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 22 dried fruits  Apple Nutritional value Dried apple is rich in: Vitamin C Anti-inflammatory substances (quercetin, catechin, chlorogenic acid) Phenolic acids Potassium, iron, manganese, magnesium and phosphorus Pectin Vegetable fibre Nutrition claims* Does not contain fat Does not contain saturated fat Nutritional analysis** Nutrition declaration per 100g: Energy 1529kJ / 360kcal, Fat 0g of which saturates 0g, Carbohydrate 89g of which sugars 75g, Fibre 2g, Protein 0g, Salt 0,6g. Ways of consumption You can consume dried apple chunks daily, as a snack mixed with other dried fruit or nuts so as to increase their nutritional value, or by adding them in salads, yogurt as well as home- made cereal bars or even in pastries. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 24  Apricots Nutritional value Dried apricots are rich in: Vitamin C and Α Phenolic antioxidants (lutein, zeaxanthin, b-cryptoxanthin) Catechins Iron, calcium, potassium, copper, zinc and magnanese Vegetable fibre Nutrition claims* A low fat content Does not contain saturated fat A very low sodium/salt content A high content of dietary fibe Nutritional analysis** Nutrition declaration per 100g: Energy 1200kJ / 241kcal, Fat 0,5g of which saturates 0,02g, Carbohydrate 62,6g of which sugars 53g, Fibre 7,3g, Protein 3,4g, Salt 0,03g. Ways of consumption You can consume dried apricot chunks daily, as a snack between meals with other dried nuts, or by adding them in salads, cereal bars, in yogurt, in home-made cakes as well as in dishes containing turkey, chicken or ham. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 25 Banana chips Nutritional value Dried banana chips are rich in: Vitamin Α and C Β-Complex vitamins Potassium, iron, calcium, manganese, selenium, zinc, magnesium and phosphorus Vegetable fibre Nutrition claims* Does not contain sodium or salt Nutritional analysis** Nutrition declaration per 100g: Energy 2233kJ / 534kcal, Fat 28g of which saturates 25g, Carbohydrate 67g of which sugars 18g, Fibre 3g, Protein 2g, Salt 0,001g. Ways of consumption You can consume dried banana chunks daily, as a snack mixed with other dried fruit or nuts so as to increase their nutritional value, or by adding them in yogurt and in home-made cereal bars. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 26 Black currants Nutritional value Black currants are rich in: Antioxidant vitamins (Α, C) Anthocyanins Arginin Iron, potassium, manganese and copper B-complex vitamin Vegetable fibre Nutrition claims* Does not contain fat Does not contain saturated fat A very low sodium/salt content·A source of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 1207kJ / 309kcal, Fat 0,4g of which saturates 0g, Carbohydrate 71g of which sugars 71g, Fibre 5,9g, Protein 2,5g, Salt 0,05g. Ways of consumption You can consume dried black currants daily, as a snack between meals with dried nuts or/and seeds, or you can add them in salads, in cereal bars, in yogurt and in home-made pies and cakes. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 27  Cherries Nutritional value Dried cherries are rich in: Vitamin Α and C Phenolic antioxidants (anthocyanins, cryptoxanthin, chlorogenic acid) Β-Complex vitamins Iron, calcium, potassium and magnesium Melatonin Vegetable fibre Nutrition claims* A low fat content A low content of saturated fat A very low sodium/salt content A high content of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 1006kJ / 241kcal, Fat 0,5g of which saturates 0,5g, Carbohydrate 49,9g of which sugars 49,6g, Fibre 12g, Protein 3,1g, Salt 0,05g. Ways of consumption You can consume dried cherries daily, either as a snack between meals with other dried fruit, or by adding them in salads, yogurt, breakfast cereal and make muesli, in fruit salads, homemade cakes as well as in dishes containing rice or quinoa. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 28 Cranberries Nutritional value Cranberries are rich in: Vitamin C, A and Κ Proanthocyanidines (PAC’S) Phenolic antioxidants (lutein, zeaxanthine, b-carotene) Phyllic acid Iron, potassium, calcium, phosphorus and manganese Vegetable fibre Nutrition claims* A low fat content A low content of saturated fat A very low sodium/salt content A source of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 1545kJ / 355kcal, Fat 0,8g of which saturates 0,1g, Carbohydrate 86,8g of which sugars 68g, Fibre 4,6g, Protein 0,3g, Salt 0,03g. Ways of consumption You can consume dried cranberries daily, as a snack between meals with other dried fruit or/and seeds, or by adding them in salads, cereal bars, in yogurt and homemade pastries. You can also make cranberry juice, which is super antioxidant or cranberry sauce, to accompany turkey, red meat as well as fish. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 29  Dates Dates are the fruit of the palm tree and originate from Jordan. This variety ripens on the palm tree. It is a natural product with no added sugar. Nutritional value Dried dates are rich in: Vitamin Α and K Phenolic antioxidants (lutein, zeaxantine, tannins) Β-Complex vitamins Iron, calcium, potassium, copper and manganese Vegetable fibre Nutrition claims* Does not contain fat Does not contain saturated fat Does not contain sodium or salt A source of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 1296kJ / 306kcal, Fat 0,3g of which saturates 0g, Carbohydrate 71g of which sugars 65,5g, Fibre 5,5g, Protein 2g, Salt 0g. Ways of consumption You can consume dried dates daily, as a snack between meals with other dried fruit or/and seeds, or by adding them in salads, cereal bars, in yogurt and homemade cakes, as well as in dishes containing turkey, chicken or pork. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 30 Figs Produced in Evia. In the only zone of cultivation of trees with microclimate. They are collected one by one from the trees, split and opened in the sun for 8 days. Nutritional value Dried figs are rich in: C, Α, Ε and Κ vitamins Phenolic antioxidants (lutein, tannins, chlorogenic acid) Coumarin B-complex vitamin Iron, calcium, phosphorus, manganese, zinc, selenium, copper and potassium Vegetable fibre Nutrition claims* A low fat content A low content of saturated fat A very low sodium/salt content A high content of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 1255kJ / 297kcal, Fat 0,9g of which saturates 0,1g, Carbohydrate 63,9g of which sugars 47,9g, Fibre 9,8g, Protein 3,3g, Salt 0,03g. Ways of consumption You can consume dried figs daily, as a snack between meals with other dried fruit, or by adding them in salads, cereal bars, in yogurt and homemade cakes, as well as in dishes containing veal or pork. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 31  Ginger Nutritional value Dried ginger is rich in: Vitamin Α Calcium and iron Gingeroles Nutrition claims* Does not contain fat Does not contain saturated fat A very low sodium/salt content A source of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 1477kJ / 350kcal, Fat 0g of which saturates 0g, Carbohydrate 85g of which sugars 62g, Fibre 4g, Protein 0g, Salt 0,1g. Ways of consumption You can consume dried ginger either as a snack during the day, mixing it with other dried fruit or seeds so as to increase its nutritional value, or by adding it in yogurt, homemade cereal bars and pastries (cake, cookies, etc.). *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 32 Goji berries Nutritional value Goji Berries are rich in: Vitamins C, Α and Ε Phenolic antioxidants (lutein, zeaxantine, b-carotene) Β-Complex vitamins Protein Iron, calcium, potassium, selenium, zinc, germanium, phosphorus and copper Vegetable fibre Phytosteroles (b-phytosterole) Nutrition claims* A low content of saturated fat A very low sodium/salt content A high content of dietary fiber A source of protein Nutritional analysis** Nutrition declaration per 100g: Energy 1513kJ / 343kcal, Fat 7,1g of which saturates 0,1g, Carbohydrate 57,8g of which sugars 17,1g, Fibre 7,8g, Protein 12,1g, Salt 0,06g. Ways of consumption You can consume dried goji berries daily, as a snack between meals with other dried fruit or/and seeds, or by adding them in salads, cereal bars, in yogurt and homemade smoothies. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 33 Kiwi Nutritional value Dried kiwi is rich in: Antioxidants (lutein, carotenoids) Vitamin C, Α and Ε Β-Complex vitamins Magnesium, potassium, phosphorus, calcium and iron Vegetable fibre Omega 3 fatty acids Nutrition claims* Does not contain fat Does not contain saturated fat Nutritional analysis** Nutrition declaration per 100g: Energy 1589kJ / 370kcal, Fat 0g of which saturates 0g, Carbohydrate 92g of which sugars 67g, Fibre 1g, Protein 1g, Salt 0,6g. Ways of consumption You can consume dried kiwi daily, as a snack during the day, with other dried fruit or/and seeds in order to increase its nutritional value, or by adding it in yogurt, homemade cereal bars and pastries (cake, cookies etc.) as well as in your salad. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 34 Mango Nutritional value Dried mango is rich in: Vitamin Α, C, Ε and Β6 Flavonoid antioxidants Iron, calcium, copper and potassium Vegetable fibre Nutrition claims* Does not contain fat Does not contain saturated fat Low in sodium/salt Nutritional analysis** Nutrition declaration per 100g: Energy 1530kJ / 360kcal, Fat 0g of which saturates 0g, Carbohydrate 89g of which sugars 42g, Fibre 2g, Protein 1g, Salt 0,2g. Ways of consumption You can consume dried mango daily, as a snack between meals with other dried fruit or/and seeds so as to increase its nutritional value, or by adding it to yogurt, salads as well as homemade cereal bars and dough. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 35  Papaya Nutritional value Dried papaya is rich in: Vitamin Α, Ε, C, Κ and b-carotene Flavonoids antioxidants Calcium, magnesium, phosphorus, potassium, iron, zinc, copper and manganese Β-Complex vitamins Vegetable fibre Papain Nutrition claims* Does not contain fat Does not contain saturated fat Low sodium/salt content Nutritional analysis** Nutrition declaration per 100g: Energy 1589kJ / 370kcal, Fat 0g of which saturates 0g, Carbohydrate 93g of which sugars 42g, Fibre 1g, Protein 0g, Salt 0,15g. Ways of consumption You can consume dried kiwi papaya, as a snack during the day, with other dried fruit or/and seeds in order to increase its nutritional value, or by adding it in yogurt, homemade cereal bars and pastries (cake, cookies etc.). *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 36  Pineapple Nutritional value Dried pineapple is rich in: Vitamin Α, C, Ε and Κ Calcium, magnesium, phosphorus, potassium, iron, zinc and sodium Β-Complex vitamins Vegetable fibre Bromelain Nutrition claims* Does not contain fat Does not contain saturated fat Nutritional analysis** Nutrition declaration per 100g: Energy 1465kJ / 350kcal, Fat 0g of which saturates 0g, Carbohydrate 88g of which sugars 77g, Fibre 2g, Protein 0g, Salt 0,38g. Ways of consumption You can consume dried kiwi pineapple, as a snack during the day, with other dried fruit or/and seeds in order to increase its nutritional value, or by adding it in yogurt, homemade cereal bars and pastries (cake, cookies etc.). *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 37  Plums/ prunes Nutritional value Dried plums are rich in: Vitamin C, Α, Κ and B-carotene Phenolic antioxidants (anthocyanins, cryptoxanthin, chlorogenic acid) Β-Complex vitamins Iron, phosphorus, manganese, zinc, magnesium, copper and potassium Vegetable fibre Nutrition claims* Does not contain fat A low content of saturated fat The product is low in sodium/salt A high content of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 1026kJ / 250kcal, Fat 0,4g of which saturates 0,2g, Carbohydrate 55g of which sugars 37g, Fibre 6,6g, Protein 1,4g, Salt 0,1g. Ways of consumption You can consume dried plum, as a snack between meals, with other dried fruit, or by adding them in salads, cereal bars, yogurt, in homemade cakes as well as in dishes with chicken, turkey or pork. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 38  Strawberries Nutritional value Dried strawberries are rich in: Antioxydants (anthocyanines, flavonoids, ellagic acid, quercetin) Vitamin C and Κ Β-Complex vitamins Magnesium, potassium, manganese, iron and copper Vegetable fibre Nutrition claims* A low fat content Does not contain saturated fat Nutritional analysis** Nutrition declaration per 100g: Energy 1575kJ / 370kcal, Fat 1g of which saturates 0g, Carbohydrate 89g of which sugars 76g, Fibre 1g, Protein 1g, Salt 0,7g. Ways of consumption You can consume dried strawberries daily, as a snack between meals with other dried fruit or/and seeds, so as to increase their nutritional value, or by adding them in yogurt, homemade cereal bars and pastries (cake, cookies, etc.) as well as in our salads. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 39 Sultana raisins Nutritional value Sultana raisins are rich in: Phenolic antioxidants (resveratrol, anthocyanin) Flavonoids (tannins, catechins) Arginin Β-Complex vitamins Iron, calcium, potassium, zinc, magnesium and copper Vegetable fibre Nutrition claims* A low fat content A low content of saturated fat A very low sodium/salt content A high content of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 1189kJ / 284kcal, Fat 0,8g of which saturates 0,1g, Carbohydrate 72g of which sugars 75,1g, Fibre 7g, Protein 1,9g, Salt 0,03g. Ways of consumption You can consume dried gooseberries daily, as a snack between meals with other dried fruit or/and seeds, or by adding them in the salads, cereal bars, in yogurt and in homemade pastries and cake. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 40 Blonde prunes They are cultivated at the foot of the mountain ranges of the prefecture of Pelas at a high altitude. After harvesting, they are naturally dried, they do not contain preservatives and added sugar. Nutritional value Dried plums are rich in: Vitamin C, Α, Κ and B-carotene Phenolic antioxidants (anthocyanins, cryptoxanthin, chlorogenic acid) Β-Complex vitamins Iron, phosphorus, manganese, zinc, magnesium, copper and potassium Vegetable fibre Nutrition claims* A low content of fat A low content of saturated fat The product is low in sodium/salt A high content of dietary fiber Nutritional analysis** Nutrition declaration per 100g: Energy 984kJ / 228kcal, Fat 0,5g of which saturates 0,5g, Carbohydrate 50,8g of which sugars 24,5g, Fibre 7,2g, Protein 2,6g, Salt 0,18g. Ways of consumption You can consume dried plum, as a snack between meals, with other dried fruit, or by adding them in salads, cereal bars, yogurt, in homemade cakes as well as in dishes with chicken, turkey or pork. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. **Nutrition analysis and nutrition claims refer to the raw product. 41  honey & derivatives Peloponnese Fir Honey Product description Greek honey Nutrition claims* Does not contain fat Does not contain saturated fat Does not contain sodium/salt content Nutritional analysis** Nutrition declaration of portion per 100g: Energy 964kJ / 230kcal, Fat 0g of which saturates 0g, Carbohydrate 75g of which sugars 56g, Protein 0,3g, Salt 0g. Ways of consumption The product can be used as it is, without further preparation. Extracted honey without filtration. Unsuitable for infants under 12 months. Honey crystalization is a natural process. Submerge the honey jar in hot water to restore its consistency. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. 43 Kalymnos Thyme Honey Product description Pure natural Greek honey from thyme sites of nomadic beekeeping. Nutrition claims* Does not contain fat Does not contain saturated fat Does not contain sodium/salt content Nutritional analysis** Nutrition declaration of portion per 100g: Energy 1085kJ / 259kcal, Fat 0g of which saturates 0g, Carbohydrate 72g of which sugars 64g, Protein 0,3g, Salt 0g. Ways of consumption The product can be used as it is, without further preparation. Extracted honey without filtration. Unsuitable for infants under 12 months. Honey crystalization is a natural process. Submerge the honey jar in hot water to restore its consistency. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. 44 Creta Thyme Honey Product description Pure natural Greek honey from thyme sites of nomadic beekeeping Nutrition claims* Does not contain fat Does not contain saturated fat Does not contain sodium/salt content Nutritional analysis** Nutrition declaration of portion per 100g: Energy 1459kJ / 343kcal, Fat 0g of which saturates 0g, Carbohydrate 86g of which sugars 69g, Fibre 0g, Protein 0g, Salt 0,04g. Ways of consumption The product can be used as it is, without further preparation. Extracted honey without filtration. Unsuitable for infants under 12 months. Honey crystalization is a natural process. Submerge the honey jar in hot water to restore its consistency. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. 45 Gold Pearl Honey Product description Greek honey, honeycomb parts. Vanilla Fir Honey is produced from the black firs of Mount Mainalo in Arcadia and is a renowned product for its taste and low concentration of sugars. It is light in color and resembles something between caramel (pearl) and vanilla. This honey is not collected from the flowers but from a honeydew produced by some microorganisms in the trunk of the black spruce. Nutrition claims* Does not contain fat Does not contain saturated fat A very low sodium/salt content Nutritional analysis** Nutrition declaration of portion per 100g: Energy 1275kJ / 300kcal, Fat 0g of which saturates 0g, Carbohydrate 75g of which sugars 55g, Protein 0g, Salt 0,02g. Ways of consumption The product can be used as it is, without further preparation. Extracted honey without filtration. Unsuitable for infants under 12 months. Honey crystalization is a natural process. Submerge the honey jar in hot water to restore its consistency. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. 46 Honey, Bee Pollen & Royal Jelly Product description Pure natural Greek thyme honey mixed with pollen and royal jelly. Percentage of product ingredients: Greek thyme honey 80%, pollen 15%, royal jelly 5%. Nutrition claims* Does not contain fat A low content of saturated fat A low sodium/salt content Nutritional analysis** Nutrition declaration of portion per 100g: Energy 1481kJ / 354kcal, Fat 0,4g of which saturates 0,2g, Carbohydrate 86,2g of which sugars 79,3g, Fibre 0,6g, Protein 1,6g, Salt 0,2g. Ways of consumption The product can be used as it is, without further preparation. Extracted honey without filtration. Unsuitable for infants under 12 months. Honey crystalization is a natural process. Submerge the honey jar in hot water to restore its consistency. *The nutrition claims are based on the legislation [Regulation (EC) 1924/2006] and refer to 100gr of product. 47