Wrth lunio diet unigol, dylech bendant ystyried yr holl gynhwysion a chynhyrchion sy'n cael eu bwyta fel bwyd. Yn aml mae pobl yn credu ar gam mai dim ond cynhwysion sylfaenol, fel cig, pysgod, uwd, neu seigiau ochr eraill, sydd angen eu cyfrif. Nid yw hyn yn hollol wir, oherwydd mae'n rhaid cynnwys hyd yn oed 5-10 gram o olew sy'n cael ei ychwanegu at wenith yr hydd yn y cymeriant calorïau dyddiol. Felly, daw'r tabl o gynnwys calorig olewau, brasterau a margarîn i'r adwy.
| Enw'r cynnyrch | Cynnwys calorïau, kcal | Proteinau, g mewn 100 g | Brasterau, g fesul 100 g | Carbohydradau, g mewn 100 g |
| Toddi braster cig oen | 897 | 0.0 | 99.7 | 0.0 |
| Braster cig eidion wedi'i doddi | 897 | 0.0 | 99.7 | 0.0 |
| Olew iau penfras | 898 | 0.0 | 99.8 | 0.0 |
| Braster melysion ar gyfer cynhyrchion siocled | 897 | 0.0 | 99.7 | 0.0 |
| Braster melysion, solid | 898 | 0.0 | 99.8 | 0.0 |
| Braster wedi'i doddi asgwrn | 897 | 0.0 | 99.7 | 0.0 |
| Braster coginiol | 897 | 0.0 | 99.7 | 0.0 |
| Braster cyw iâr | 897 | 0.0 | 99.7 | 0.0 |
| Olew pysgod | 902 | 0.0 | 100.0 | 0.0 |
| Braster porc wedi'i doddi | 896 | 0.0 | 99.6 | 0.0 |
| Margarîn calorïau isel | 545 | 0.5 | 60.0 | 0.7 |
| Margarine "Slavyansky" | 743 | 0.3 | 82.0 | 0.1 |
| Margarîn hufennog | 745 | 0.5 | 82.0 | 0.0 |
| Margarîn llaeth bwrdd | 743 | 0.3 | 82.0 | 1.0 |
| Margarîn bwrdd "Creamer" 40% | 360 | 0.0 | 40.0 | 0.0 |
| Margarîn "Ychwanegol" | 744 | 0.5 | 82.0 | 1.0 |
| Olew bricyll | 899 | 0.0 | 99.9 | 0.0 |
| Olew afocado | 884 | 0.0 | 100.0 | 0.0 |
| Olew Amaranth | 736 | 0.0 | 81.8 | 0.0 |
| Menyn cnau daear | 899 | 0.0 | 99.9 | 0.0 |
| Menyn cnau daear PB2 sych heb fraster | 375 | 37.5 | 8.3 | 37.5 |
| Olew hadau grawnwin | 899 | 0.0 | 99.9 | 0.0 |
| Olew mwstard | 898 | 0.0 | 99.8 | 0.0 |
| Olew cnau Ffrengig | 898 | 0.0 | 99.8 | 0.0 |
| Olew germ gwenith | 884 | 0.0 | 100.0 | 0.0 |
| Olew Ylang Ylang | 890 | 0.0 | 99.0 | 0.0 |
| Menyn cacao | 899 | 0.0 | 99.9 | 0.0 |
| Olew canola | 898 | 0.0 | 99.0 | 0.0 |
| Olew cnau pinwydd | 898 | 0.0 | 99.0 | 0.0 |
| Olew cnau coco | 899 | 0.0 | 99.9 | 0.0 |
| Olew cywarch | 899 | 0.0 | 99.9 | 0.0 |
| Olew corn | 899 | 0.0 | 99.9 | 0.0 |
| Olew sesame | 899 | 0.0 | 99.9 | 0.0 |
| Olew lemon | 900 | 0.0 | 100.0 | 0.0 |
| Olew had llin | 898 | 0.0 | 99.8 | 0.0 |
| Olew macadamia | 708 | 9.2 | 74.6 | 10.0 |
| Olew pabi | 898 | 0.0 | 99.8 | 0.0 |
| Olew almon | 816 | 0.0 | 90.7 | 0.0 |
| Olew nytmeg | 899 | 0.0 | 100.0 | 0.1 |
| Olew helygen y môr | 896 | 0.0 | 99.5 | 0.0 |
| Olew ceirch | 890 | 0.0 | 99.0 | 0.0 |
| Olew olewydd | 898 | 0.0 | 99.8 | 0.0 |
| Olew olewydd "Monini Classico" Vergine Ychwanegol | 900 | 0.0 | 100.0 | 0.0 |
| Olew cnau Ffrengig | 899 | 0.0 | 100.0 | 0.0 |
| olew palmwydd | 899 | 0.0 | 99.9 | 0.0 |
| Olew blodyn yr haul | 900 | 0.0 | 99.9 | 0.0 |
| Olew ffa soia wedi'i rinsio | 899 | 0.0 | 99.9 | 0.0 |
| Olew bras | 899 | 0.0 | 99.9 | 0.0 |
| Olew llysiau heb ei buro | 899 | 0.0 | 99.0 | 0.0 |
| Olew llysiau wedi'i fireinio | 899 | 0.0 | 99.0 | 0.0 |
| Olew ysgall llaeth | 889 | 0.0 | 98.0 | 0.0 |
| Olew baich | 930 | 0.0 | 100.0 | 0.0 |
| Olew reis "Olew Bran Rice Kohinoor" | 824 | 0.0 | 91.5 | 0.0 |
| Olew safflower | 880 | 0.0 | 100.0 | 0.0 |
| Menyn | 748 | 0.5 | 82.5 | 0.8 |
| Menyn 60% | 552 | 1.3 | 60.0 | 1.7 |
| Menyn 67% | 610 | 1.0 | 67.0 | 1.6 |
| Menyn Valio 82% | 740 | 0.7 | 82.0 | 0.7 |
| Menyn "Krestyanskoe", heb halen 72.5% | 662 | 1.0 | 72.5 | 1.4 |
| Menyn "Krestyanskoe", wedi'i halltu 72.5% | 662 | 1.0 | 72.5 | 1.4 |
| Olew ffa soia | 899 | 0.0 | 99.9 | 0.0 |
| Menyn ghee | 892 | 0.2 | 99.0 | 0.0 |
| Olew hadau pwmpen | 896 | 0.0 | 99.5 | 0.0 |
| Olew cotwm | 899 | 0.0 | 99.0 | 0.0 |
| Menyn shea (menyn shea) | 884 | 0.0 | 98.0 | 0.0 |
| Olew côn hop | 897 | 0.0 | 99.0 | 0.0 |
| Menyn siocled | 642 | 1.5 | 62.0 | 18.6 |
| Taeniad braster llysiau "Addfwyn" | 360 | 0.0 | 40.0 | 0.0 |
| Tahina | 695 | 24.0 | 62.0 | 10.0 |
Gallwch chi lawrlwytho'r tabl llawn fel ei fod bob amser wrth law ac yn helpu i gyfrifo'r gwerth calorig yn gywir, yma.
